Keto Diet And Pasta Sauce: What You Need To Know

Craving pasta on a keto diet? You're in luck! There are several keto-friendly pasta sauces available in the market that can satisfy your Italian food cravings. However, it's important to be cautious as many store-bought pasta sauces contain added sugars and other ingredients that are not keto-friendly. To ensure your pasta sauce is truly keto-compliant, making your own sauce from scratch with wholesome ingredients is a great option. This allows you to control the carb count and avoid any unwanted additives.

Keto-friendly pasta sauce brands

While pasta sauce can be keto-friendly, many store-bought brands add excessive amounts of sugar to their sauces, making them unsuitable for a keto diet. For this reason, some people opt to make their own keto pasta sauce from scratch. However, there are still several keto-friendly pasta sauce brands available to buy.

Rao's Homemade Marinara Sauce

Rao's Marinara Sauce contains only whole peeled tomatoes, onions, olive oil, herbs, and spices. It tastes similar to homemade sauce and is a good option for those on a keto diet, with 6g of carbs and 4g of sugar per 1/2 cup serving. It typically costs around $6.98 per jar, but prices can vary depending on the retailer.

Prego No Sugar Added Pasta Sauce

Prego's No Sugar Added Pasta Sauce is a good option for those who want to keep their sugar intake in check without breaking the bank. It has 9g of carbs and 6g of sugar per 1/2 cup serving. It can usually be found for around $2.79 per jar, making it a budget-friendly choice.

Barilla Premium Marinara Sauce

Barilla's Premium Marinara Sauce is a popular store-bought brand with an impressively healthy profile. It's low in calories and fat-free, with 10g of carbs and 5g of sugar per 1/2 cup serving. It typically 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's made with heart-healthy avocado oil instead of canola or soybean oil, providing an extra boost of good fats. It has 8g of carbs and 4g of sugar per 1/2 cup serving and usually costs around $10.49 per jar.

Yo Mama's Foods Marinara Sauce

Yo Mama's Foods Marinara Sauce is a healthy, low-carb option with the lowest amount of sodium on this list and only 2g of sugar per 1/2 cup serving. However, it is a bit more expensive, typically costing around $20.98 for a 3-pack.

Victoria Marinara Sauce

Victoria Marinara Sauce is made with clean, whole ingredients and has a low sugar content. It typically costs around $7.99 per jar and can be found at Target. Some reviewers note that it can be watery, so it may be better used as a base for soups, meat sauces, or casseroles rather than on its own.

Other Options

Other keto-friendly pasta sauce brands include 365 Organic Marinara Pasta Sauce, Thrive Market Organic Marinara Sauce, Cucina Moderna Robust Marinara, Hoboken Farms Gourmet Marinara Sauce, and Dave's Gourmet Pasta Sauce. Additionally, there are several keto-friendly pesto and tomato-based sauces available on Amazon, such as Organic Pesto Genovese, Organic Rustic Tomato Basil Sauce, and Organic Keto Marinara Sauce.

Making keto pasta sauce from scratch

Ingredients

• Olive oil
• Onion
• Garlic
• Tomatoes (canned or fresh)
• Tomato paste
• Oregano
• Basil
• Salt and pepper
• Erythritol (or another sweetener)
• Parsley
• Salt pork (optional)
• Ground beef, chicken, turkey, or Italian sausage (optional)

Method

• Heat olive oil in a large saucepan over medium heat.
• Add onion and sauté until translucent.
• Add garlic and cook until fragrant.
• Stir in tomatoes and tomato paste. Cook for about 5 minutes.
• Add oregano, basil, salt, and pepper. Stir well.
• Lower the heat and let the sauce simmer for 20-40 minutes, stirring occasionally, until it reaches your desired consistency.
• (Optional) If you want a smoother sauce, blend it with an immersion blender.
• (Optional) If you want a meat sauce, brown your choice of meat separately and add it to the sauce while it simmers.
• (Optional) Stir in grated parmesan cheese and/or heavy cream for extra creaminess and flavour.
• Serve with your favourite keto-friendly pasta or use it as a pizza sauce.

Storage

This keto pasta sauce can be stored in an airtight container in the refrigerator for up to 5 days, or frozen for up to 3 months.

Carb counts of different types of tomatoes

Tomatoes are a good choice for people following a low-carb diet, as they contain minimal carbs and plenty of nutrients. However, the carb count varies depending on the type of tomato or tomato product.

According to the United States Department of Agriculture (USDA), here are the carb counts for some common types of tomatoes:

• One grape tomato: 0.307 grams
• One cherry tomato: 0.661 grams
• One Italian or plum tomato: 2.410 grams
• One medium tomato (about 123 grams): 4.780 grams
• 1 cup chopped or sliced tomatoes (about 180 grams): 7 grams
• 1 cup cherry tomatoes (about 149 grams): 5.8 grams
• 1 medium whole red tomato: 5 grams

When it comes to canned tomatoes, it's important to choose wisely as the carb counts can vary significantly. For example, whole peeled tomatoes have on average 1 net carb per ounce, while crushed tomatoes have 50% more per ounce. So, if you're aiming for the lowest carb option, whole peeled tomatoes are the better choice.

Keto pasta alternatives

While traditional pasta is off the menu for keto dieters, there are plenty of alternatives that can satisfy your cravings for a comforting bowl of pasta. Here are some options to consider:

Zucchini Noodles

Zucchini noodles, also known as "zoodles", are a popular keto-friendly alternative to traditional pasta. They are light, flexible, and have a mild taste, making them a perfect base for various seasonings and sauces. To prepare zucchini noodles, you can use a spiralizer or a sharp knife to cut the zucchini into long, flat strands resembling noodles.

Spaghetti Squash

Spaghetti squash is another excellent keto-friendly option. This winter squash has stringy flesh that separates into long strands similar to spaghetti when cooked. You can prepare it in an Instant Pot, slow cooker, stovetop, or oven. Spaghetti squash is a versatile option that can be paired with various toppings, including marinara sauce, alfredo sauce, or used in dishes like pad Thai or keto-friendly pancit bihon.

Shirataki Noodles

Shirataki noodles are long, white Japanese noodles made from konjac root fiber. They are keto-friendly, gluten-free, and have a neutral flavour, making them versatile for different dishes. To prepare shirataki noodles, simply rinse them with cold water for 30 seconds and then boil and drain. You can use them in soups, broths, salads, or any pasta dish.

Kelp Noodles

Kelp noodles are made entirely from seaweed and are naturally gluten-free, vegan, and ketogenic. They have a neutral flavour and can be used in a variety of cuisines, from pasta salads to Asian dishes like pad Thai. To prepare kelp noodles, submerge them in warm water for about 10 minutes to soften and separate the strands. You may also need to cut them into shorter lengths before adding them to your dish.

Heart of Palm Noodles

Heart of palm noodles offer a firm texture similar to linguine and a subtle, slightly sweet and nutty flavour. They are perfect for pasta dishes like carbonara and can also be used as a meat replacement in vegan diets. You can find them in raw or canned varieties at most supermarkets.

Homemade Keto Pasta

If you're feeling adventurous, you can make your own keto-friendly pasta at home using just cheese and eggs. This homemade pasta has a soft, chewy texture and a mellow, rich flavour that pairs well with low-carb pasta sauces. The process involves melting mozzarella cheese, mixing it with egg yolks to form a dough, rolling out the dough, cutting it into thin strips, and boiling the noodles before serving.

Keto-friendly meals with pasta sauce

There is nothing inherently non-keto about pasta sauce, but many store-bought brands contain added sugars, which makes them unsuitable for a keto diet. For this reason, many keto enthusiasts opt to make their own pasta sauce from scratch.

Keto spaghetti

Spaghetti is a classic Italian favourite, and it can still be enjoyed while following a keto diet. The key is to choose the right type of noodles. Good options include hearts of palm noodles, shirataki noodles, wheat-based keto noodles, lupin flour pasta, spaghetti squash, and zucchini noodles.

• Brown your ground beef in a skillet with a little olive oil.
• Add Italian seasoning, minced garlic, and a pinch of anise seeds.
• Pour in low-carb marinara sauce and simmer for 5-10 minutes.
• Stir in heavy cream and grated parmesan cheese.
• Add your chosen keto noodles.
• Top with fresh basil or parsley.

Keto lasagna

Lasagna is another Italian classic that can be made keto-friendly. Instead of using traditional lasagna sheets, you can use sliced deli chicken meat as the "noodle" layer.

Keto pizza

Pizza is usually off the menu for those following a keto diet, but there are ways to make it work. You can use keto-friendly pasta sauce as the base, and top it with your favourite low-carb ingredients.

Zucchini boats or spaghetti squash

Stuff zucchini boats or spaghetti squash with keto pasta sauce and your favourite keto-friendly fillings.

Keto gnocchi

Gnocchi is typically made with potato, but there are keto-friendly alternatives made with almond flour or cauliflower. These can be topped with keto pasta sauce.

Keto meatballs

Meatballs are a great addition to any keto meal, and they go especially well with pasta sauce.

Keto-friendly pasta sauce brands

If you don't want to make your own pasta sauce, there are some keto-friendly store-bought options available. Here are some popular choices:

• Rao's Pasta Sauce
• Yo Momma's Pasta Sauce
• Dave's Gourmet Pasta Sauce
• Ragu Simply Pasta Sauce

Frequently asked questions