Why This Recipe Works
- A classic sauce updated for todays modern diets, this low-carb spaghetti sauce contains all of the flavors you want without the added ingredients you dont need.
- Made with fresh garlic, oregano, and basil, keto spaghetti sauce tastes just like you would expect from a classic Italian sauce.
- Ready to go in just an hour, this sauce will taste like you simmered it for hours .
- Fresh onion and green peppers add extra veggies to your sauce and a depth of flavor you wont want to skip out on.
Instant Pot Keto Marinara Sauce
Carbs In Tomato Sauce
Tomato sauce is also relatively low in carbs. Once the tomatoes cook down into a canned or jarred variety, they are only about 4.7 NET Carbs for ½ cup as long as you do not add any sugar to it, and thats perfect for a low carb/keto diet.
A lot of jarred sauces have added sugar which pushes it out of the low carb category.
Sugar is hidden in a lot of the foods that we are used to eating, such as cereal, protein bars, yogurtetc. All of these are foods that you would think are good for you, so you need to check labels before eating things to make sure that the carbs are not too high.
When looking at labels of store-bought tomato sauce, they have an average of 8-12 grams of sugar per ½ cup, which translates into about 10 carbs.
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How Is It Made
People have found many creative ways to cook this fruit. Some of the most common ways to prepare it include baking, broiling, roasting, or even microwaving it. After you cook it, you can take a fork and separate the strands of spaghetti squash.
So, now you have plain spaghetti, and how you enhance it from here on- is entirely up to you. One popular way to do that is by baking or topping it with spinach and cheese, such as parmesan. Although, you are free to add your sauces, toppings, meats, or other vegetables to customize it to taste.
How To Eat Keto Spaghetti Sauce
So, youve got your keto spaghetti sauce down, now what?! To be honest, this is one of those low carb recipes that can be added to anything and taste delicious.
The simplest option.Serving this sauce over low carb pastas thatre already prepared and packaged from your local grocery store. When pairing this sauce with a premade low carb spaghetti recipe, dinner will be ready in NO time! Already prepared keto noodles include:
- Shirataki noodles these are thin, translucent noodles, made from the konjac yam. These noodles are often zero-calorie and very low carb, making them a great option to top with this keto spaghetti sauce! Plus, they come prepared right out of the package for very low maintenance, low carb meal prep. THESE ARE AN ACQUIRED TASTE! Test out these noodles to be sure you enjoy their flavor.
- Spiralized veggies stick with zucchini, summer squash or butternut squash for low carb options
- Black bean spaghetti these are higher in TOTAL carbs than the 2 options above, but SO full of protein and a staple in my pantry! If your keto eating plan allows, I recommend giving them a try!
A little more prep.Keto spaghetti squash is another great option if you want to keep the meal in the veggie family. Spaghetti squash will just need to be roasted in the oven, then scraped into noodles for a carb friendly option that yields a lot of keto pasta!
Like I said, low carb meal plan ideas abound!
Read Also: Costco Rao’s Marinara
Raos Keto Marinara Sauce
Have you heard of Raos Marinara Sauce?
Perfect Homemade Italian Low Carb Tomato Sauce, which is store-bought and fits fully with our Keto Lifestyle.
Wanna Save Money?
Choose the cost-effective way and make your own Sugar-Free Marinara Sauce with us.
The carb intake per serving and ingredients are exactly the same as our homemade keto pasta sauce recipe, you can whip it up in no time.
Can I eat Marinara Sauce on Keto?
Even though tomatoes are slightly higher in carbs, if you are using them properly and following the servings, you can perfectly add your Marinara Sauce into a Keto Diet.
Can I use Fresh Tomatoes instead of canned in Marinara Sauce?
Yes, you can certainly use fresh tomatoes instead of canned in this sugar-free tomato sauce, but blanch them and peel the skin if you would like to have that smooth consistency.On the other side, the skin adds more fiber as well as antioxidants to your meal and if you use an Immersion blender, it should smooth it out fully.
Health Benefits Of Spaghetti Squash
Now youre probably wondering
Squash is healthy, right? Right you are!
In addition to making a great base for many food concoctions, spaghetti squash also comes with some nice health benefits you can enjoy.
- Vitamin A: Important for our eyesight and keeping a healthy immune
- Vitamin C: One of many essential vitamins. Promotes healthy teeth and gums. It also helps our bodies absorb iron and heal wounds.
- Potassium: One of many minerals essential to the body. It has been linked to many health benefits, such as a reduction in blood pressure and water retention
- Calcium: Plays a major role in the bodys overall health. A big percentage of the population does not meet their calcium needs in their diet3.
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Why Do You Let Spaghetti Sauce Simmer
All you need to do to improve the flavor of a jar of pasta sauce is simmer it on the stove for a bit until it reduces slightly. This allows the flavors to concentrate and deepen, which is exactly what makes homemade tomato sauce taste so good it has the time to develop a rich, more rounded profile.
Can I Use Dried Herbs
We recommend using fresh herbs if possible. This will give you the best possible flavor. Nothing beats the taste of fresh basil
Not to mention youll feel like youre truly cooking from scratch.
However, you can use dried herbs if you really want to. Dried herbs are often much more affordable than fresh herbs, and theres less chance of any unused bits going to waste in the back of your fridge.
Or, maybe this is the excuse youve been needing to start your own herb garden! Did you know you can easily grow a pot of basil on a sunny kitchen windowsill?
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What Actually Is A Ketogenic Diet
How many of you believe that your bodys energy comes from carbohydrates? Have you considered any other options for how your body fuels itself? Did you know that it is possible for your body to use fat as energy? This simple idea is the basis of a ketogenic diet. The goal with this plan is to limit the amount of carbohydrates that you consume. This is what your body is used to burning first when it needs energy. Reducing carbohydrates will allow your body to begin to burn fat for fuel. This process is known as ketosis which is a metabolic process in which your body uses fat for energy. The focus of the keto diet consists of very little carbohydrates, a little protein and focuses on healthy fats. If you are not restricting carb intake, even if you are eating a high amount of fats, your body will use the carbs as energy because it is the easiest for your body to convert and use. In lowering your carbohydrate intake, healthy fats will constitute approximately 60-80 percent of your daily calories. Many people think of a keto diet as low carb and high fat, but you do want to make sure that you are getting the adequate amount of protein as well. For most, 20 percent of their diet should be high quality protein. To sum this up a keto diet plan consists of healthy fats, very little carbohydrates, and a moderate amount of protein.
How To Make Low Carb Spaghetti Sauce
Remove the meat, drain it and set it aside. Next, add in the olive oil and garlic. Sauté the garlic for 20 to 30 seconds being very careful not to burn it!
Once the garlic is sautéed, you’ll deglaze the bottom of the pot with the wine, scraping up all those delicious little brown bits. Look at all that flavor!!!
Next goes in the tomatoes, basil, salt and pepper. Stir really well to make sure everything is incorporated.
Finally, just add the meat back into the pot and simmer on medium-low for 30 minutes, with a lid offset. You will want to stir the sauce occasionally making sure to scrape down the sides.
Before serving, sprinkle with a generous amount of parmesan cheese. Don’t be stingy, you can never have enough cheese!
Voilà! Your homemade Keto spaghetti sauce is ready to serve over zucchini noodles, spaghetti squash, Palmini noodles or shirataki noodles.
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Keto Marinara Sauce Recipe
This Keto Marinara Sauce is something I like to make on the weekends. Usually, I will make a double batch and freeze half to use later in the week. If I am planning on pizza, I freeze it in smaller portions so that I can defrost just what I need. Try it, and I think you will agree – it is so much better than store bought.
What Other Keto Friendly Marinara Sauces Can Be Store Bought
The first brand Im going to recommend here is Raos. If you havent heard or tried Raos, then youre missing out.
Raos has the lowest carb count of any marinara sauce Ive seen in the grocery store, and add the fact that its probably also the most delicious commercial marinara sauce Ive ever tried.
Raos has four total carbohydrates per 1/2 cup serving with 1 gram coming from dietary fiber, thus leaving only 3 grams of net carbs per 1/2 cup.
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Keto Spaghetti Sauce Tweaks
There are various ways to modify tomato sauce on keto depending on your personal preferences.
- For a slightly creamy and buttery marinara sauce with a spicy kick, add ¼ cup of unsalted butter and ½ teaspoon of crushed red pepper flakes.
- For a meatier taste, you may add grass-fed ground beef or your favorite ground meat. It doesnt matter whether youre using the sauce for spaghetti or mainly for dipping . Adding meat will also satisfy your carnivore cravings!
- For a richer taste, add parmesan cheese while simmering the sauce.
Now youre ready to prep your very own spaghetti sauce without sugar. Feel free to adjust the taste if desired. We hope that this recipe helps control your carb count and stay healthy. Enjoy!
Cheese And Broccoli Casserole
This is another low carb recipe that will kick your carb cravings to the curb, and it doesnt take much time to whip up.
All you need is steamed broccoli, some sour cream, shredded cheese, garlic powder, egg, and salt and pepper for your casserole base, and then add in your squash and bake for 30-35 minutes.
4. Garlic and parsley squash
This dish will more closely resemble pasta and is super simple to make once you have your cooked squash prepared.
All you do is add soft butter, minced garlic cloves, and minced parsley to give your bland squash a punch of flavor, and you can even top it off with parmesan cheese for more saltiness.
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Is Spaghetti Squash Keto Friendly
If youre on the keto diet, then youre probably on the prowl for the best and tastiest food concoctions that wont put you over your carb limit nor kick you out of ketosis.
Heard of spaghetti squash?
While the word spaghetti certainly comes with carb associations, spaghetti squash is not at all the same.
While this type of squash does contain some carbs, its still fairly keto-friendly and healthy for you.
Sit tight, in this article
Were going to explore the what spaghetti squash is, what you can do with it, and its many health benefits!
Can You Eat Marinara Or Tomato Sauce On Keto
Simply put, it depends on the sauce. Many are loaded with sugar, which makes them too carb heavy for keto.
Obviously, this Keto Marinara sauce is one you can definitely eat on a keto friendly diet.
Tomatoes work for a keto friendly diet. However, a lot of sauces will have added sugar, which is not.
How To Make Sure Your Sauce Is Keto:
- Make This Keto Marinara Recipe- It has only 3 net grams of carbohydrates. Is delicious, and easy.
But if you buy marinara:
- Check Ingredients On Back Of The Label
- Make Sure There Are No Added Sugars
You can find marinara that doesnt contain sugar, and will be keto friendly.
I love to make my own low carb marinara sauce because it is so easy and I can have the final say as to what goes into my body.
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How To Use Spaghetti Squash In Your Favorite Pasta Dish
Spaghetti squash are the noodles you never have to feel guilty about. Simply bake at 400°F for a total time of 30-45 minutes, allow to cool slightly, then shred with a fork.
Start with your favorite low-carb marinara,alfredo, or meat sauce. Combine with grass-fed meatballs or ground beef and top with mozzarella, parmesan cheese, and fresh basil to make it the perfect keto-friendly pasta night.
What Can I Serve With Keto Spaghetti Sauce
Keto spaghetti sauce goes exceptionally well with low carb pasta substitutes for a delicious keto-friendly spaghetti dinner.
Regular pasta isnt keto, as, of course, pasta is loaded with carbs. There are, however, lots of tasty low carb alternatives.
The easiest low carb pasta-substitutes that you can prepare at home are spiralized vegetables. You can use a sharp knife to spiralize or a spiralizing machine. Zoodles, or zucchini noodles, are one of our favorites, but you can try carrots, squash, and many other low carb vegetables too.
Here are a few different serving suggestions:
- Prepare an aubergine lasagna You replace the lasagna sheets with sliced aubergine and use your keto-friendly sauce as the base. Prepare a low carb bechamel sauce and layer up the dish with mozzarella.
- Prepare shirataki noodles. Shirataki noodles are one of the best low carb noodle alternatives, and you can find them in many stores across the country these days.
- Zoodle bolognese. Serve the sauce with ground beef on top of a bed of low carb zoodles!
- Low carb tacos and burritos. Get ahold of low carb tortillas or simply make lettuce wraps for a low carb burrito sauce!
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Can You Eat Tomato Sauce On A Keto Diet
Wait a minute, isnt tomato sauce the same as a marinara sauce? Not quite.
I thought the same way too, but my tomato soup nazi chef friend was quick to point out they are entirely different things!
So whats the difference, you ask?
Both are indeed tomato-based sauces, but the main differences lie in the ingredients, the method of cooking, and of course, the taste and texture.
On the other hand, tomato sauce is a bit more complex and typically simmered for much longer for a thicker and richer flavor. Tomato sauces can also end up spicy, meaty, cheesy, or insert other adjectives here, which depends on the chef.
But I digress.
Is Spaghetti Sauce Keto
Our spaghetti sauce recipe is definitely keto-friendly, as there is no added sugar, and tomatoes are naturally low in carbs.
However, if youre buying spaghetti sauce from the store, theres likely a lot of added sugar in there, making it not so keto-friendly.
Its not impossible to find low carb spaghetti sauce in the store, but its much easier to prepare it at home!
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Easy Keto Spaghetti Sauce Recipe
Preparation Time: 5 minutes
- 2 14oz. can crushed tomatoes, no sugar added
- 1 tsp salt
- 1 tbsp red wine vinegar
- 1 ½ tbsp Swerve
- Heat olive oil in a skillet over medium-high heat.
- Add the onion and cook for up to 5 minutes, stirring constantly.
- Add garlic and cook for around a minute.
- Add the remaining ingredients and simmer for 5 minutes.
- Serve sauce with your favorite keto pasta or zoodles.
Turning This Into Keto Pizza Sauce
Turning this recipe into a low carb pizza sauce is nothing short of pure brilliance, because everyone loves a good low carb pizza. The way to do so is by cooking the sauce a bit longer than the original recipe requires in order to remove more of the liquid. This will help the sauce to become more sturdy for the pizza, and less runny when constructing.
Just think of how many low carb meals you can create from this one simple sauce recipe
Read Also: Costco Rao’s Marinara Sauce
Storing Keto Pasta Sauce
For those of us who are constantly running around and need healthy, rewarding keto meals in a bind, this low carb pasta sauce will hit the spot!
Keto foods that end up being the easiest to store and reheat are absolutely some of my faves All you need to do to store this sauce, is to find an airtight container and keep it refrigerated for a few days.
If you make it in a big batch, or even double the recipe, then freeze leftovers for meal inspiration whenever youre in a pinch!