Keto And Red Sauce: What's The Verdict?

Red sauce, or tomato sauce, is allowed on the keto diet, but only in moderation. While fresh tomatoes are keto-friendly, with four grams of carbs and two grams of sugar per half-cup serving, jarred tomato sauces can vary in carb count. An average brand has about 10 net carbs per 1/2 cup serving, but some brands, like Rao's, offer keto-friendly options with about four grams of carbs per serving.

If you're looking for a keto-friendly red sauce, it's best to make your own at home. Homemade keto tomato sauce recipes typically include tomatoes, olive oil, garlic, oregano, and salt, with optional add-ins like red pepper flakes, basil, and butter. These sauces are easy to make, budget-friendly, and can be customised to your liking.

Tomato sauce recipes

Keto-Friendly Tomato Sauce

Tomato sauce is a great addition to a keto diet, as long as it's homemade and made with the right ingredients. Here are some recipes to get you started:

Easy Keto Homemade Tomato Sauce

This recipe is perfect for those looking for a quick and low-carb marinara sauce to use with your favourite dishes.

Ingredients:

• 1 (28-ounce) can of canned San Marzano-style peeled plum tomatoes
• 1/4 cup extra-virgin olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon ground black pepper

Instructions:

Place the tomatoes and olive oil in a blender and pulse until smooth. Then, add the garlic powder, basil, oregano, and pepper, and mix until well combined.

Low Carb Tomato Sauce

This recipe is quick, easy, and budget-friendly. It's perfect for zucchini noodles, dipping, or any recipe that calls for a keto-friendly low-carb marinara sauce.

Ingredients:

• 28 oz. canned tomatoes (crushed, chopped, or whole plum peeled)
• 1/4 cup olive oil (or avocado/grape seed oil)
• 1 teaspoon kosher salt, or to taste
• 1/2 teaspoon fresh cracked black pepper, or to taste
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 2 teaspoons dried herbs (oregano, basil, thyme, parsley)
• 1/2 teaspoon red pepper flakes (optional)

Instructions:

Add all the ingredients to a blender and pulse until smooth. Adjust the seasonings to your preference. Store the sauce in a sealed container in the fridge for up to 2 weeks.

Easy Keto Marinara Sauce

This no-cook keto marinara sauce is loaded with flavour and perfect for pizza, zucchini noodles, or spaghetti squash.

Ingredients:

• 28 oz. can peeled San Marzano tomatoes (no sugar added)
• 1 tablespoon red wine vinegar
• 1/4 cup extra virgin olive oil
• 1/4 teaspoon black pepper
• 1/2 teaspoon red pepper flakes
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon dried parsley
• 1 teaspoon kosher salt (adjust to taste)

Instructions:

Puree the tomatoes, olive oil, and 1/2 cup of the liquid from the can in a blender. Stir in the remaining ingredients and adjust the seasoning if needed. This sauce can be stored in the fridge for up to a week and frozen in batches for later use.

Sugar-Free Tomato Sauce/Keto Ketchup

A sugar-free, spicy twist on the classic tomato sauce, this recipe is perfect for those who like a little kick.

Ingredients:

• 1 tablespoon olive oil (extra virgin)
• 1/2 cup fire-roasted red capsicum
• 1 cup tomato paste
• 1/4 cup apple cider vinegar
• 3 tablespoons sweetener (allulose or xylitol)
• 1 teaspoon paprika
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1 tablespoon salt flakes (if using iodised salt, reduce to 1 teaspoon)

Instructions:

Place all the ingredients in a large pot and cook until the sauce thickens and reduces by a quarter, which should take about 10-15 minutes. Then, ladle the sauce into a blender and puree until smooth. Pour the sauce into clean, sanitised jars and store in the refrigerator.

Carb count in red sauce

The carbohydrate content of red sauce varies depending on the specific type of sauce and the serving size.

For example, a serving of 0.25 cups of homemade red enchilada sauce contains 2.4g of total carbohydrates, while a serving of 1 cup of red sauce contains 22.5g of total carbohydrates.

When it comes to pasta sauces, a 1/2 cup serving of spaghetti or marinara sauce typically contains around 14 grams of carbohydrates. However, the total carbohydrate content can vary depending on the specific type and brand of pasta sauce. For instance, a 1/2 cup serving of Ragu Old World Style Traditional Pasta Sauce contains different carb counts than the same serving size of Trader Joe's Rosatella Pasta Sauce.

Additionally, it's important to note that the carbohydrate content of red sauce can be influenced by the ingredients used, especially if you're making it at home. For example, adding vegetables, meat, or different types of tomatoes can alter the carb count.

To make a keto-friendly red sauce, it's recommended to use canned tomatoes with no added sugar and minimal natural sugar. You can also customize the spices to your liking, such as garlic powder, onion powder, dried herbs, and red chili flakes, to enhance the flavor without adding carbohydrates.

Keto-friendly condiments

The ketogenic diet doesn't have to be boring. In fact, there are plenty of keto-friendly condiments that can add flavour and healthy fats to your meals.

Mustard

Mustard is a naturally low-carb condiment, traditionally made from mustard seeds, vinegar, beer, or wine. As long as there is no added sugar, mustard is a great keto option. Popular keto-friendly mustards include yellow mustard, Dijon mustard, and spicy brown mustard.

Hot Sauce

Most hot sauces are keto-friendly as they are typically made with water, vinegar, and chile peppers. Some keto-friendly options include Tabasco Original Red Sauce and Hoy Fong Sambal Oelek Chili Paste.

Mayonnaise

Mayonnaise is a versatile keto condiment with high fat and low carb content. Avocado oil mayonnaise is a healthier option, and brands like Primal Kitchen offer a range of low-carb choices.

Ketchup

While traditional ketchup is typically high in added sugar, there are now several keto-friendly options available. Look for brands that offer no-sugar-added versions, such as Heinz Tomato Ketchup, No Sugar Added, or make your own at home.

BBQ Sauce

BBQ sauces are often loaded with sugar, but there are keto-friendly alternatives. Sweet Baby Ray's No Sugar Added Original Barbecue Sauce is a popular choice that delivers on flavour without the added sugar.

Vinaigrette

Vinaigrettes are a great keto-friendly condiment option, especially if you make your own using olive oil, apple cider vinegar or lemon juice, herbs, and spices. A store-bought option that is keto-friendly is Maple Grove Farms Sugar-Free Balsamic Vinaigrette.

Coconut Aminos

Coconut aminos is a gluten-free alternative to soy sauce, making it a great option for those who are gluten intolerant or want to avoid soy. It is made from organic coconut tree sap and sea salt and can be used in a variety of Asian dishes.

Ranch Dressing

Ranch dressing is a versatile condiment that can be enjoyed as a dip or on salads. Yo Mama's American Ranch is a keto-friendly option that is handcrafted in small batches and contains no dairy, sugar, gluten, or preservatives.

Steak Sauce

Steak is a popular choice on the keto diet, and a tasty steak sauce can enhance the flavour. Primal Health's Keto Steak Sauce is a fresh take on a classic, with minimal sugar and clean ingredients.

Guacamole

Avocados are a great source of healthy fats, and guacamole is a delicious keto-friendly condiment. It can be enjoyed with eggs, salads, or as a dip.

Tomato Sauce

While tomato sauce can be higher in carbs, there are ways to make it keto-friendly. Look for sugar-free options or make your own at home using canned tomatoes, olive oil, and spices.

There are plenty of keto-friendly condiment options to choose from, allowing you to add variety and flavour to your meals while staying in ketosis.

How to make keto red sauce

Ingredients

• 1 28-ounce can of crushed red tomatoes
• 2-3 cloves of garlic, finely chopped
• 1/4 cup of extra virgin olive oil
• 1/4 teaspoon of garlic powder
• 1/2 teaspoon of dried basil
• 1/2 teaspoon of dried oregano
• 1/2 teaspoon of ground black pepper
• A pinch of salt

Optional:

• 1 teaspoon of crushed red pepper flakes
• Fresh basil
• Butter

Method

Start by heating the olive oil in a saucepan over medium heat. Add the garlic (and red pepper flakes, if using) and saute for a minute until fragrant. Be careful not to let it burn.

Next, add the tomatoes, salt, oregano, and any other spices you're using. Let the sauce simmer for 5-10 minutes, allowing it to thicken. Taste the sauce and adjust the seasoning as needed.

If you prefer a smoother sauce, you can blend the tomatoes before adding them to the saucepan, or use an immersion blender once the sauce is cooked.

This keto red sauce is perfect for serving with zucchini noodles or spaghetti squash, or as a dipping sauce for keto garlic breadsticks. For a thicker sauce suitable for keto pizza, simply simmer the sauce for longer to reduce it.

Storing and Freezing

Leftover sauce can be stored in an airtight container in the fridge for several days. You can also freeze the sauce by letting it cool and then transferring it to freezer containers or bags. The frozen sauce will keep for at least three months.

Storing keto red sauce

Storing keto-friendly red sauce is simple and can ensure that you always have a delicious, low-carb condiment on hand. Here are some tips for storing your keto red sauce:

Refrigeration:

Keto red sauce can be stored in an airtight container in the refrigerator for up to 2 weeks. Make sure to cover the container tightly to prevent bacterial growth and maintain freshness.

Freezing:

For longer-term storage, consider freezing your keto red sauce. Place the sauce in a shallow, airtight container and store it in the freezer for up to 6 months. This will allow you to enjoy your sauce over a more extended period while preserving its flavour and texture.

Batch Cooking:

Keto red sauce is perfect for batch cooking, and you can easily double or triple the recipe to make a large batch. By doing so, you'll always have a ready supply of sauce on hand, and you won't have to worry about preparing it every time you crave a tasty, low-carb meal.

Storage Containers:

When storing your keto red sauce, use airtight containers made from glass or BPA-free plastic. Avoid using metallic containers as they can react with the acidity of the tomatoes. Mason jars or freezer-safe containers are excellent options for storing your sauce.

Defrosting and Reheating:

To defrost frozen keto red sauce, simply transfer the container from the freezer to the refrigerator and allow it to thaw overnight. Alternatively, you can place the frozen sauce in a bowl of warm water to speed up the defrosting process. Reheat the sauce gently on the stovetop or in the microwave before serving.

With these storage tips, you can enjoy your keto red sauce for weeks or even months. It's an excellent way to ensure that you always have a delicious, low-carb condiment on hand to elevate your meals.

Frequently asked questions