Mint & Feta Meat Sauce

Mint & Feta Meat Sauce


Mint & Feta Meat Sauce

Calories: 380
Servings: 4
Prep Time: 10 min
Total Time: 45-55 min

FODMAPs Warnings:


  •  Extra Lean Ground Beef (1 lb)
  • Feta, greek-style (1 package or 200g)
  • Canned Tomatoes (1 can or 796 mL)
  • Mint Leaves, fresh or dry (~1/3 cup)
  • Olive Oil (1 tbsp)
For the spices, I recommend small amounts (~1/2 tsp each) of black pepper, thyme, and cumin.


Full-disclosure, I used shallot-infused olive oil for this recipe. Obviously not necessary, but highly recommended. If you don’t have shallot-infused olive oil,  half a few shallots and toss them in while the oil is heating up and remove them before eating.


  1. Add oil to a large pot and bring to medium-high heat.
  2. Toss in and cook ground beef until browned on all sides. At this point, add in desired spices (pepper, thyme, and cumin). If you’re using dry mint leaves, add those in now.
  3. Add in your can of tomatoes and reduce the stovetop temperature. Cover the pot and let the contents simmer for ~30 min. If you’d like a thicker sauce, remove the cover and reduce until the desired consistency is reached.
  4. If you’re using fresh mint leaves, chop those up while your flavors develop.
  5. Take pot off heat.
  6. At this point, crumble in your feta and fresh mint leaves. The feta will melt from the residual heat, but not by too much.
  7. Combine everything and serve as desired (p.s. add salt to taste).

Mint and feta is the perfect combination you didn’t know you were missing out on. Until you try it – then you realize you’ve spent your whole life not understanding this magic combination. And I add cumin to it because – why not.

And while this meat sauce is a good stand-alone recipe in and of itself, it does wonders to spruce up a modest spaghetti squash. Or zuchinni noodles. Or rice. There are a lot of things that meat sauce goes well with. 



Okay, so this recipe has a pretty high content of fat, and why shouldn’t it? Fat is delicious. Fat is satiating. But yes, fat has a higher calorie content per gram than any other macronutrient. So if you have to reduce some of the fat (I cry) here’s how.  

To subtract from the fat count:

  • Cook the beef in beef/chicken/vegetable broth instead of olive oil (350 cal, 11C/34P/18F)
  • Use low fat feta (360 cal, 11C/34P/20F)
  •  Substitute the beef in for ground turkey (300 cal, 11C/37P/12F)

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