Keto And Marinara: A Good Combination?

Marinara sauce is a popular choice for those following a keto diet, but not all store-bought options are suitable. Many brands add sugar to their sauces to balance the acidity of tomatoes, which can be problematic for those on a keto diet. However, there are some keto-friendly store-bought options available, and it is also easy to make your own keto-friendly marinara sauce at home.

Keto-friendly store-bought marinara sauce options

While it is possible to make keto-friendly marinara sauce at home, there are also several store-bought options available. Here are some keto-friendly, store-bought marinara sauce options:

Rao's Homemade Marinara Sauce

Rao's Homemade Marinara Sauce is a popular choice among those on the keto diet. It contains only whole peeled tomatoes, onions, olive oil, herbs, and spices, resulting in a flavourful and well-balanced sauce. A 1/2 cup serving contains 100 calories, 7g of fat, 420mg of sodium, 6g of carbs, 1g of fibre, 4g of sugar, and 2g of protein. It typically costs around $6.98 per jar.

Prego No Sugar Added Pasta Sauce

Prego's No Sugar Added Pasta Sauce is a great option for those who want to keep their sugar intake in check without breaking the bank. This sauce has no added sweeteners and offers a solid choice for those on a budget or with limited access to gourmet brands. A 1/2 cup serving contains 60 calories, 1.5g of fat, 480mg of sodium, 9g of carbs, 2g of fibre, 6g of sugar, and 2g of protein. It is typically priced at $2.79 per jar.

Barilla Premium Marinara Sauce

Barilla's Premium Marinara Sauce is a healthy and impressive option for a popular store-bought brand. It is low in calories, fat-free, and offers more fibre and protein per serving than many other marinara sauces. A 1/2 cup serving contains 50 calories, 9g of fat, 470mg of sodium, 10g of carbs, 3g of fibre, 5g of sugar, and 2g of protein. It usually costs around $3.29 per jar.

Primal Kitchen Tomato Basil Marinara Sauce

Primal Kitchen's Tomato Basil Marinara Sauce is a diet-friendly option that is soy- and gluten-free, certified Paleo, and Whole30 approved. It is made with heart-healthy avocado oil instead of canola or soybean oil, providing an extra boost of good fats. A 1/2 cup serving contains 90 calories, 6g of fat, 450mg of sodium, 8g of carbs, 2g of fibre, 4g of sugar, and 2g of protein. It typically costs around $10.49 per jar.

Yo Mama's Foods Marinara Sauce

Yo Mama's Foods Marinara Sauce has a simple yet effective recipe that combines fresh, non-GMO tomatoes, garlic, onions, olive oil, and basil. It packs big flavour without any extra sugar, and its small-batch, slow-cooked process gives it a homemade taste. A 1/2 cup serving contains 60 calories, 4.5g of fat, 130mg of sodium, 5g of carbs, 1g of fibre, 2g of sugar, and 1g of protein. It is priced at around $8.06 per jar.

Cucina Moderna Robust Marinara

Cucina Moderna's Robust Marinara is a great keto-friendly option, with only 3g of sugar and 5g of net carbs per 1/2 cup serving. It has a tasty, well-balanced flavour and is a good choice for those looking for a low-carb, high-fat option. A 1/2 cup serving contains 90 calories, 7g of fat, 530mg of sodium, 6g of carbs, 1g of fibre, 3g of sugar, and 1g of protein. It typically costs around $7.29 per jar.

Making keto-friendly marinara sauce at home

Ingredients

• 28 oz can of peeled San Marzano tomatoes (no sugar added)
• 1/4 cup of extra virgin olive oil
• 1/4 teaspoon of black pepper
• 1/2 teaspoon of red pepper flakes
• 1 teaspoon of onion powder
• 1 teaspoon of garlic powder
• 1 teaspoon of dried basil
• 1 teaspoon of dried oregano
• 1 teaspoon of dried parsley
• 1 teaspoon of kosher salt (add more if necessary)
• 1 tablespoon of red wine vinegar (optional)

Utensils

• Blender
• Saucepan
• Stove

Steps

• Puree the tomatoes, olive oil, and 1/2 cup of the liquid from the can in a blender.
• Stir in the remaining ingredients.
• Taste and adjust seasoning if necessary.
• Heat butter and olive oil in a large stock pan to medium heat.
• Add onion and cook for 4 minutes, until tender.
• Add garlic and cook for one minute longer.
• Stir in the blended mixture from Step 2.
• Reduce heat to low and cook for 30-40 minutes.

Tips

• You can use fresh tomatoes instead of canned, but blanch them and remove the skin first for a smooth consistency.
• If you don't want to blend the sauce, you can use an immersion blender to smooth it out.
• You can add other herbs and spices like thyme, oregano, or Italian seasoning to taste.
• If you like your sauce sweeter, you can add a grated carrot or a pinch of erythritol, a natural sweetener.
• This sauce can be frozen in portions and used whenever needed.

Nutritional information for keto-friendly marinara sauce

Marinara sauce can be made keto-friendly, but it's important to monitor the ingredients used and keep track of portion sizes. Here is a keto-friendly nutritional breakdown for marinara sauce:

Macronutrients:

Per 100g serving, keto-friendly marinara sauce typically contains:

• Net carbs: Around 4-6g, but this can vary depending on the recipe and ingredients used. Net carbs are calculated by subtracting dietary fibre and sugar alcohols from total carbohydrates.
• Fibre: About 1.8g, which aids digestive health and promotes a feeling of fullness.
• Protein: Approximately 1.4g.
• Fat: Around 1.5g, including a mix of saturated, monounsaturated, and polyunsaturated fats.

Micronutrients:

Marinara sauce is also a good source of various vitamins and minerals:

• Potassium: Provides about 319mg per 100g, supporting heart health and healthy blood pressure.
• Magnesium: Contributes 18mg per 100g, beneficial for nerve and muscle function.
• Calcium: Offers around 27mg per 100g, important for strong bones and teeth.
• Vitamin A: Beneficial for eye health.
• Vitamin C: Known for boosting immune function.
• B-vitamins: B-6, Thiamin, Riboflavin, and Niacin aid in energy production and cognitive function.
• Lycopene: A powerful antioxidant found in tomatoes, lycopene has been linked to reduced risks of heart disease and cancer. Marinara sauce can provide a significant amount, with approximately 12665ug per 100g.

Calories:

With approximately 51 calories per 100g, marinara sauce can add flavour to keto meals without significantly increasing the calorie count.

Tips for Keeping Marinara Sauce Keto-Friendly:

• Portion Control: Use marinara sauce sparingly as a condiment or topping rather than a base.
• Balance with Low-Carb Foods: Pair it with low-carb options like chicken, spinach, or zucchini noodles.
• Make Your Own: Prepare your own marinara sauce to control the ingredients and their quantities.
• Track Carbohydrates: Monitor your daily carb intake using nutritional tracking tools or apps to ensure you don't exceed your limit.

Carbohydrate count for keto-friendly marinara sauce

Marinara sauce is not entirely off-limits on a keto diet, but its carbohydrate content requires strict portion control. The average brand has 6 grams of net carbs per half-cup serving, so it can be included in a keto diet in moderation.

The ketogenic diet is high in fat, moderate in protein, and severely limits carbohydrates. On average, it allows for 20-50g of carbohydrates per day, depending on your specific nutritional requirements. Marinara sauce contains 6.26g of net carbs per 100g serving. That's over 10% of the lower limit of your daily carb allowance in a single serving, and that's before considering what you're pairing it with.

Consuming marinara sauce in large amounts can easily push your carbohydrate intake over the limit, potentially hampering your efforts to maintain a state of ketosis. Therefore, it is important to treat marinara sauce as a condiment, using it sparingly to add flavour to your keto dishes.

The carbohydrate count will vary by recipe, but a sugar-free marinara sauce has just 4 net carbs per serving. You can also make your own keto-friendly marinara sauce at home.

Ingredients:

• 1/4 cup unsalted butter
• 1/4 cup extra-virgin olive oil
• 2 teaspoons minced garlic
• 56 ounces canned whole peeled tomatoes (2 x 28 oz cans, crushed by hand; make sure you use a no-sugar-added brand)
• 1 tablespoon Italian seasoning
• 2 teaspoons sea salt
• 1 teaspoon fresh ground black pepper
• 1/2 teaspoon crushed red pepper flakes

Method:

• Heat butter and olive oil in a large stock pan to medium heat.
• Add onion and cook for 4 minutes, until tender. Add garlic and cook for one minute longer.
• Stir in tomatoes, Italian seasoning, salt, pepper and crushed pepper flakes.
• Reduce heat to low and cook for 40 minutes.

This recipe will keep for three to four days in the refrigerator and can be frozen for up to three months.

Ingredients to use/avoid when making keto-friendly marinara sauce

A keto-friendly marinara sauce should be chunky in texture, sweet in flavour, and contain no added sugars. Here is a list of ingredients to use and avoid when making a keto-friendly marinara sauce:

Ingredients to Use

• Olive oil: Extra virgin olive oil is preferable, but regular olive oil or avocado oil are also good options.
• Onion: White or yellow onion will work. To reduce carbs, you can substitute with onion powder (add this with the other spices).
• Garlic: Fresh garlic is best for flavour, but jarred garlic is a convenient alternative. You can also use garlic powder, but fresh garlic tastes better.
• Tomatoes: Use crushed tomatoes, preferably canned or jarred, with no added sweeteners or other ingredients. Some brands offer a blend of crushed tomatoes and tomato puree or sauce, which will also work.
• Sweetener: Use a sweetener that dissolves easily and does not crystallize when stored, such as Besti Monk Fruit Allulose Blend or erythritol.
• Spices: Italian seasoning (a blend of oregano, marjoram, basil, thyme, rosemary, and sage), sea salt, black pepper, and red pepper flakes.
• Fresh basil: You can substitute 2 teaspoons of dried basil if fresh basil is unavailable.

Ingredients to Avoid

• Sugar: Avoid adding sugar to balance the acidity of the tomatoes. Instead, use a sweetener like Besti Monk Fruit Allulose Blend.
• Fillers: Store-bought jarred sauces often contain fillers and added sugars.
• Canned tomatoes with added sugar: Many brands of canned tomatoes contain added sugar, so always read the labels carefully.

Frequently asked questions