When it comes to dinners, spaghetti bolognese ticks all the boxes: tasty, comforting, and secretly packed with nutrition. It’s the kind of meal that gets gobbled up without a fuss and often earns a request for seconds. Even better? You can sneak in veggies and lentils without compromising on flavour.

Here’s the thing: 96% of Aussie kids aged 2–17 don’t eat enough vegetables daily. But mix those veggies into a rich, saucy bolognese? Game changer. It’s also a great way to boost iron and protein intake, especially for little ones going through growth spurts or those who prefer carbs to meat and veg.

Whether you’re catering to a fussy eater or just want to whip up something wholesome and hearty for family dinner, this blog has you covered. We'll dive into the nutritional perks of this classic dish, share a kid-friendly beef and lentil bolognese recipe, and even throw in a bonus book rec to get the little ones more involved in the kitchen. Let’s get stirring!

Level Up Spag Bol Nights With Healthy Habits

If your child’s a fan of spaghetti bolognese, that’s a great start. Healthy Parents, Healthy Kids by Dr Nick Fuller shares simple, science-backed tips to help picky eaters branch out with confidence, without mealtime stress.

Get your copy of Healthy Parents, Healthy Kids today and keep the momentum going.

Why Bolognese Can Be a Healthy Option

Spaghetti Bolognese isn’t just a comfort food classic. It’s a surprisingly nutrient-rich option for growing kids. Here’s why this dish deserves a regular spot on your family’s meal rotation:

High in Protein

Lean beef and lentils are both excellent sources of protein, essential for building and repairing muscles, supporting a healthy immune system, and keeping little tummies full for longer.

Source of Iron

Red meat is a well-known iron booster, and iron is crucial for cognitive development, healthy blood flow, and keeping energy levels up. Lentils add a plant-based iron kick, too.

Contains Vitamin A

If you sneak in some carrots or capsicum, you’re also giving your kids a hit of vitamin A, which supports vision and a healthy immune system.

Rich in Vitamin C

Tomatoes, often the base of any good bolognese, are naturally high in vitamin C. This antioxidant helps with iron absorption and supports skin, gum, and immune health.

Provides Fibre

Adding lentils, grated veggies, or wholemeal pasta means more fibre, and a high fibre diet is great for digestion and helps kids feel fuller for longer.

Contains Healthy Fats

Using a dash of olive oil or topping with a sprinkle of cheese adds heart-healthy fats, which kids need for brain development and energy.

Good Source of B Vitamins

Beef and wholegrains offer a mix of B vitamins like B6 and B12, which play a big role in brain health, mood, and turning food into usable energy.

Supports Energy Levels

Iron, protein, B vitamins, and good carbs all combine to give your child steady energy, perfect for playtime, learning, and growing.

Aids Muscle Growth

Protein from beef and lentils helps build and repair muscle tissue — a must for active kids and busy bodies.

Promotes Immune Health

Between the vitamin C in tomatoes, the vitamin A from sneaky veggies, and the zinc in beef, this meal is a triple threat when it comes to supporting a healthy immune system.

Tasty Beef and Lentil Bolognese Recipe For Kids

This isn’t just any pasta dinner. It’s a bolognese made with growing kids in mind. The combo of beef and lentils keeps it high in protein while cutting back on the amount of meat needed (your wallet will thank you, too). Lentils blend in so well, even the fussiest eaters won’t notice! 

Want to level it up? Add in extra veg like mushrooms, capsicum, or even grated pumpkin for more fibre, vitamins and all-round goodness.

Type: Contains Meat, Lactose Free

Serves 4

Prep Time: 5 minutes

Cooking Time: 30 minutes

Ingredients

• 300g wholemeal fusilli pasta 
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 onion, finely diced
• 1 carrot, finely diced
• 1 teaspoon cumin
• 1 teaspoon oregano
• 250g lean beef mince
• 1 tablespoon tomato paste
• 1x 400g tin crushed tomatoes
• ½ cup vegetable stock
• 1x 400g tin lentils, drained and rinsed
• Sprinkle of salt and pepper
• Handful of basil leaves, to serve

Recipe

1. Bring a large saucepan of water to the boil over high heat. Add the fusilli pasta and cook for approximately 12 minutes until al dente. Drain. 

2. Meanwhile, heat the olive oil in a large pan over medium heat. Add garlic clove and onion and sauté for 5-10 minutes until soft. Add carrot, cumin and oregano and cook for another 5 minutes, stirring occasionally. 

3. Add in the beef mince and use a spoon to break it apart whilst cooking. Once the meat has browned, stir in the tomato paste and pour the crushed tomatoes over. Add in the stock, then allow the sauce to simmer for 10-15 minutes until thickened. 

4. Once the sauce has thickened, stir through the lentils and a sprinkle of salt and pepper, and leave on the heat for a couple more minutes until the lentils have heated through.  

5. To serve, divide the pasta between 4 serving bowls and top with the Bolognese sauce. Top with torn basil leaves and enjoy!

Love how lentils sneak into our bolognese? Be sure to check out this article for five more fuss‑free family dinner ideas that’ll have even the pickiest eaters asking for seconds.

Wrapping Up

There’s a reason Spaghetti Bolognese is a weeknight favourite. It’s hearty, versatile and a brilliant way to sneak in extra nutrition without the dinner drama. By adding lentils and veg, you’re not just stretching the meal further, you’re also giving your kids a boost of fibre, protein, and essential vitamins that support their energy, growth and immune health.

So next time you’re staring at the pantry wondering what to cook, give this kid‑friendly Bolognese a go. It's a guaranteed crowd‑pleaser with serious feel‑good benefits.

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.