Dante Carrillo
Many people enjoy pasta, but those on a keto diet may wonder if they can still eat this popular dish. The good news is that there are keto-friendly pasta sauces available, and some people even make their own at home. While store-bought pasta sauces can sometimes contain added sugar, making your own sauce allows you to control the ingredients and keep it keto-friendly. Some popular keto-friendly pasta sauces include Rao's Pasta Sauce, Yo Momma's Pasta Sauce, and Italo's Gourmet pasta sauce. These sauces typically have low net carbs and can be paired with low-carb pasta alternatives for a delicious and keto-friendly meal.
| Characteristics | Values |
|---|---|
| Keto-friendly pasta sauce brands | Rao's, Yo Momma's, Italo's Gourmet, Specially Selected (Aldi), Ragu, Dave's Gourmet |
| Carbohydrates | 3g-8g net carbs per serving |
| Calories | 72kcal-90kcal per serving |
| Protein | 1g per serving |
| Fat | 2g-8g per serving |
| Sodium | 103mg per serving |
| Potassium | 31mg per serving |
| Fiber | 3g per serving |
| Vitamin A | 57IU per serving |
| Vitamin C | 1mg per serving |
| Calcium | 6mg per serving |
| Iron | 1mg per serving |
| Sugar content | Sugar-free, no added sugar |
| Ingredients | Tomato puree, olive oil, salt, onions, carrots, dehydrated onions, garlic powder, onion powder, spices, Italian whole peeled tomatoes, fresh garlic, fresh basil, black pepper, dried oregano, non-GMO tomatoes, organic chicken stock, white wine, etc. |
| Storage | Refrigerate covered for up to 2 weeks or freeze for up to 6 months |
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What You'll Learn
Keto-friendly pasta sauces
While it is possible to eat pasta sauce on a keto diet, it is important to be mindful of the ingredients, as many store-bought pasta sauces contain added sugars and other non-keto-friendly ingredients. However, there are several keto-friendly pasta sauces available in the market, and you can also make your own at home.
Some popular keto-friendly pasta sauces that you can buy include Rao's, Yo Momma's, Italo's Gourmet, Ragu, and Dave's Gourmet. Rao's pasta sauce, for example, contains 8g of fat, 4g of net carbs, and 1g of protein per 1/2 cup serving. It is made with Italian whole peeled tomatoes, olive oil, fresh onions, garlic, basil, black pepper, and dried oregano. Yo Momma's pasta sauce is another option, with similar nutritional values and ingredients such as fresh non-GMO tomatoes, onions, garlic, olive oil, and spices.
If you prefer to make your own keto pasta sauce at home, you can use a combination of crushed tomatoes, onion, garlic, extra virgin olive oil, and spices like Italian seasoning, dried oregano, garlic powder, onion powder, or red pepper flakes. You can also add ground beef, chicken, or your preferred protein to make a meat sauce, or stir in heavy cream and parmesan cheese for a pink sauce.
When storing homemade keto pasta sauce, it is recommended to keep it in an airtight container in the refrigerator for up to two weeks. It can also be frozen in a shallow container for up to six months.
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Homemade keto pasta sauce recipes
While there are keto-friendly pasta sauces available in the market, many people prefer to make their own pasta sauce at home. This is because store-bought pasta sauces often contain added sugars and other ingredients that are not keto-friendly.
Ingredients:
- Extra virgin olive oil
- Onion
- Celery
- Garlic
- Crushed tomatoes (Italian-style, or plain)
- Basil (fresh or dried)
- Salt
- Allulose or another keto sweetener (optional)
- Italian seasoning, dried oregano, garlic powder, onion powder, or red pepper flakes (optional)
Instructions:
- Heat olive oil in a large saucepan over medium heat.
- Add onion, celery, and garlic to the pan and cook until tender.
- Add the remaining ingredients and bring the mixture to a boil.
- Once boiling, reduce the heat to low, cover, and let the sauce simmer for 40 minutes.
- Serve immediately, or let it cool completely before storing it in the refrigerator for up to 2 weeks.
You can also add ground beef, chicken, or any other preferred protein to make a meat sauce. For a thicker sauce, simply simmer it for up to an hour. If you prefer a pink sauce, stir in some heavy cream and parmesan cheese before serving.
Some people also like to add salt pork, bacon, or pancetta to their pasta sauce for extra flavor. However, these ingredients are entirely optional and can be left out if desired.
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Storing and freezing keto pasta sauce
While there is nothing non-keto about spaghetti sauce, many store-bought brands contain added sugars, making them unsuitable for a keto diet. Therefore, it is best to make your own keto pasta sauce or buy a keto-friendly brand.
Storing Keto Pasta Sauce
To store keto pasta sauce, place it in an airtight container or jar and keep it in the refrigerator. The sauce will stay fresh for up to 3–5 days, or even up to two weeks, depending on the ingredients used.
Freezing Keto Pasta Sauce
To freeze keto pasta sauce, place the sauce in a shallow container and store it in the freezer. The sauce will stay fresh for up to 3–6 months. When you're ready to enjoy your frozen sauce, simply thaw it, then reheat it in a pan over medium heat or in the microwave until warmed through.
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Keto pasta sauce ingredients
While there is nothing non-keto about pasta sauce, many store-bought pasta sauces contain added sugars, making them unsuitable for a keto diet. This is why many people on keto diets prefer to make their pasta sauces from scratch.
- Olive oil
- Onion
- Celery
- Garlic
- Crushed tomatoes (Italian-style or plain)
- Basil (fresh or dried)
- Salt and black pepper
- Italian seasoning
- Dried oregano
- Red pepper flakes
- Ground beef, chicken, or other preferred protein
- Heavy cream
- Parmesan cheese
- Salt pork
- Bacon or pancetta
To make a keto pasta sauce, start by heating olive oil in a large saucepan over medium heat. Add the onion, celery, and garlic and cook until tender. Next, add the remaining ingredients and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for up to an hour for a thicker sauce.
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Keto-friendly pasta alternatives
While there are many keto-friendly pasta sauces available in the market, such as Rao's Pasta Sauce, Yo Momma's Pasta Sauce, Italo's Gourmet pasta sauce, and Ragu, many people prefer to make their own sauce from scratch to avoid the added sugar in store-bought pasta sauces.
Konjac and Tofu Shirataki Noodles
These noodles are very versatile and can be used in any pasta dish, especially Asian-style dishes like stir-fries, ramen, and pad Thai. They are also known as zoodles and are simply long strands that have been spiralized from whole squash. You can buy them fresh or frozen at many supermarkets or make them yourself.
Zucchini Noodles
Zucchini noodles, also known as zoodles, are quite adaptable and go well with any pasta sauce, including pesto and tomato sauce. They are made from the tender cores of palm trees that have been cut into pasta-like strands. They are sold in cans or shelf-stable bags at stores like Whole Foods and Trader Joe's, with brands such as Palmini.
Carba-Nada Pasta
This pasta has been recommended by a user on Reddit with experience in the ketogenic diet, suggesting it is a good low-carb option.
Leftover Pasta
Some sources suggest that eating leftover pasta that has been refrigerated for at least 12 hours is a good way to reduce the overall carbohydrate load for your body. This is because the molecules stay in their changed form even when reheated, which prevents blood sugar spikes.
Low-Carb Noodles
There are various low-carb noodles available in different styles, such as spaghetti, fettuccine, and angel hair. These noodles are chewy and bland in a good way, and they are high in fiber. They are pre-cooked and easy to prepare, but they might need to be refrigerated and can upset your stomach due to their high fiber content.
It is important to note that these alternatives are generally more expensive than conventional pasta and tend to be quite low in calories and protein. Therefore, it is recommended to pair them with a hearty sauce or a protein-rich main dish to avoid feeling hungry later.
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Frequently asked questions
Yes, you can eat pasta sauce on keto, but you should be careful as many pasta sauces contain added sugar, which is not keto-friendly. You can make your own pasta sauce at home using fresh tomatoes, onion, garlic, and spices, or purchase keto-friendly pasta sauces from stores.
Some keto-friendly pasta sauces that are available in stores include Rao's Pasta Sauce, Yo Momma's Pasta Sauce, Italo's Gourmet pasta sauce, and Specially Selected Pasta Sauce, Marinara from Aldi.
To make a keto-friendly pasta sauce at home, you can use fresh tomatoes, onion, garlic, and spices. You can also add meat or vegetables of your choice. Make sure to use ripe tomatoes as they will provide natural sweetness without the need for added sugar. You can also add olive oil to sauté the vegetables and thicken the sauce with celery.
Keto pasta sauce can be stored in an airtight container in the refrigerator for up to two weeks. It can also be frozen in a shallow container for up to six months. To reheat, simply simmer the sauce in a pan over medium heat or microwave it until warm.
