Keto Spaghetti Sauce: Is It Possible?

Is spaghetti sauce keto? It can be, but it's important to check the ingredients. While there's nothing inherently non-keto about tomato-based sauces, many store-bought options include added sugars, making them unsuitable for a low-carb diet. However, there are keto-friendly alternatives available, and it's also possible to make your own sauce from scratch.

Keto-friendly spaghetti sauce recipes

While there's nothing inherently non-keto about spaghetti sauce, many store-bought brands contain added sugar, making them unsuitable for a keto diet. However, you can easily make your own keto-friendly spaghetti sauce at home. Here are some recipes to get you started:

Keto Spaghetti Sauce by The Big Man's World

This recipe yields a thick, rich, and flavourful sauce that's perfect over low-carb pasta. It's also freezer-friendly, so you can make a big batch and store it for later.

Ingredients:

• 1 small onion, finely chopped
• 2 stalks celery, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons extra virgin olive oil
• 54 ounces crushed tomatoes, canned
• 1/4 cup basil, roughly chopped
• 1/2 teaspoon salt, to taste
• 1/2 teaspoon pepper

Directions:

• Add olive oil to a large saucepan over medium heat. Once hot, add the onion, celery, and garlic. Cook until tender.
• Add the remaining ingredients and bring to a boil.
• Once boiling, reduce the heat to low, cover, and simmer for 40 minutes.
• Remove from the heat and serve immediately, or let it cool completely before storing.

Quick Keto Spaghetti Sauce by Resolution Eats

This recipe comes together in about 17 minutes and has just 56 calories and 3g net carbs per serving.

Ingredients:

• 1/4 cup extra virgin olive oil
• 3 cloves garlic, minced
• 1/2 cup shallots or onions, chopped
• 1 (28 oz) can of crushed tomatoes
• 1/4 teaspoon black pepper
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon dried parsley
• 1 tablespoon red wine vinegar
• 2 tablespoons Swerve Granular (keto sweetener)

Directions:

• Heat olive oil in a medium-sized saucepan over medium heat.
• Add onions and saute for 2 minutes until softened. Add garlic and saute for 30 seconds more.
• Add all the remaining ingredients to the saucepan and stir.
• Bring to a boil, then lower the heat and simmer for 10 minutes.
• Taste and adjust seasoning if desired.

Homemade Keto Spaghetti Sauce by Low Carb with Jennifer

This recipe yields a sauce with only 2 net carbs per serving. It's a great alternative to store-bought sauces, which can be expensive and often contain added sugar.

Ingredients:

• 2 tablespoons olive oil
• 2 ounces salt pork, diced
• 2 cloves garlic, minced
• 1 pound lean ground beef
• Kosher salt and pepper to taste
• 56 ounces canned whole peeled tomatoes
• 1 tablespoon sugar-free granulated sweetener
• Big pinch of dried oregano
• 6 leaves fresh basil, chopped (or 1/2 teaspoon dried)

Directions:

• Heat olive oil in a large heavy-bottom pot over medium heat. Add the salt pork and cook until the fat is rendered. Remove the salt pork and discard, reserving the oil.
• Add the onion and garlic to the pan and saute until translucent, about 5-8 minutes.
• Add the ground beef and cook until the meat is crumbled and no longer pink. Season with salt and pepper to taste.
• If you want a smooth sauce, puree the tomatoes in a blender.
• Pour the tomatoes into the meat and stir. Add the sweetener, oregano, and basil (if using dried).
• Cover and simmer for at least an hour. Top with fresh basil (if using) and serve.

Store-bought keto pasta sauces

Many store-bought pasta sauces contain added sugar, which is not keto-friendly. However, there are several keto-friendly pasta sauces available in stores. Here are some options:

Rao's Homemade Marinara Sauce

Rao's Marinara Sauce contains only whole peeled tomatoes, onions, olive oil, herbs, and spices. It has no added ingredients, tasting similar to homemade sauce. It has 100 calories, 7g of fat, 420mg of sodium, 6g of carbs, 4g of sugar, and 2g of protein per 1/2 cup serving.

Prego No Sugar Added Pasta Sauce

Prego's Traditional No Sugar Added Sauce does not contain any added sweeteners, making it a good option for those who want to keep their sugar intake in check. It has 60 calories, 1.5g of fat, 480mg of sodium, 9g of carbs, 6g of sugar, and 2g of protein per 1/2 cup serving.

Barilla Premium Marinara Sauce

Barilla's no-added-sugar marinara sauce is a healthy option with a low-calorie count. It is fat-free and offers more fiber and protein per serving than many other marinara sauces. It has 50 calories, 9g of fat, 470mg of sodium, 10g of carbs, 5g of sugar, and 2g of protein per 1/2 cup serving.

Primal Kitchen Tomato Basil Marinara Sauce

This diet-friendly marinara sauce is soy- and gluten-free, certified Paleo, and Whole30 approved. It is made with heart-healthy avocado oil instead of canola or soybean oil. It has 90 calories, 6g of fat, 450mg of sodium, 8g of carbs, 4g of sugar, and 2g of protein per 1/2 cup serving.

Yo Mama's Foods Marinara Sauce

Yo Mama's pasta sauce has a simple recipe that combines fresh tomatoes, garlic, onions, olive oil, and basil. It has no added sugar, with only 60 calories, 4.5g of fat, 130mg of sodium, 5g of carbs, 2g of sugar, and 1g of protein per 1/2 cup serving.

Cucina Antica Tomato Basil

This silky, chunky sauce is made with fresh San Marzano tomatoes, basil, and a blend of white and black pepper. It has 35 calories, 6g of carbs, and 1g of sugar per 1/2 cup serving.

Muir Glen Portobella Mushroom Sauce

This sauce is perfect for those who like the taste of mushrooms but not the texture, as it has a smooth texture with an earthy, savory flavour. All the ingredients are USDA-certified organic. It has 6.4g of carbs per 1/2 cup serving.

Victoria Marinara Sauce

This marinara sauce is made with fresh tomatoes, garlic, basil, onions, sea salt, and spices. It has no fillers and is a thick, rich sauce. It has 70 calories, 4g of fat, 490mg of sodium, 6g of carbs, 5g of sugar, and 1g of protein per 1/2 cup serving.

These store-bought keto pasta sauces can be a convenient and tasty addition to your keto diet, making it easier to stick to your dietary goals.

How to make keto spaghetti sauce

Ingredients

• Olive oil
• Salt pork or bacon
• Onion
• Garlic
• Ground beef, Italian sausage, ground turkey, or another preferred protein
• Canned whole peeled tomatoes or fresh tomatoes
• Sugar-free granulated sweetener (optional)
• Oregano
• Basil
• Salt and pepper to taste

Optional Ingredients

• Red pepper flakes
• Celery
• Allulose or another keto sweetener of choice
• Heavy cream
• Parmesan cheese

Method

• Heat olive oil in a large heavy-bottom pot over medium heat.
• Add salt pork or bacon and cook until the fat is rendered. Remove from the pan and discard, reserving the oil.
• Add onion and garlic to the pan and sauté until translucent, about 5-8 minutes.
• Add ground beef and cook until the meat is crumbled and no longer pink. Season with salt and pepper to taste.
• If you prefer a smooth sauce, transfer the tomatoes to a large bowl and puree them with an immersion blender or in a blender.
• Pour the tomatoes into the pan with the ground meat and stir.
• Season with sweetener, oregano, and basil (if using dried basil).
• Cover with a lid and let the sauce simmer for at least an hour.
• Top the sauce with fresh basil (if using) and serve.

Tips

• If you want to make a meat sauce, add one pound of ground beef, chicken, or your preferred protein to the sauce and cook fully before adding the tomatoes.
• To make a pink sauce, stir in heavy cream and parmesan cheese before serving.
• For a thicker sauce, simmer for up to an hour.
• Add spices such as Italian seasoning, dried oregano, garlic powder, onion powder, or red pepper flakes to taste.
• This sauce can be served with zucchini noodles, roasted spaghetti squash, shirataki noodles, or keto meatballs.
• It can be stored in an airtight container in the refrigerator for up to four days or frozen for up to three months.

Nutritional information for keto spaghetti sauce

Keto spaghetti sauce is a great alternative to store-bought sauces, which often contain added sugars and can be expensive. While there is nothing inherently non-keto about spaghetti sauce, many brands add excessive amounts of sugar, making them unsuitable for a keto diet. Therefore, making your own keto-friendly spaghetti sauce is a better option.

Ingredients

The key ingredients in keto spaghetti sauce are:

• Tomatoes: It is important to choose the right type of tomatoes to keep the carb count low. Canned whole peeled tomatoes are a good option, with around 1 net carb per ounce. Other types, such as crushed tomatoes, tomato puree, and tomato sauce, have significantly more carbs.
• Salt pork: This is a traditional addition to pasta sauce and adds a lot of flavor. You can also use bacon or pancetta, or leave it out altogether.
• Ground beef: You can also use Italian sausage or ground turkey, or leave the meat out for a vegetarian option.
• Olive oil, onion, garlic, a keto-friendly sweetener, fresh or dried basil, and dried oregano.

Nutritional Information

The nutritional information for keto spaghetti sauce will vary depending on the specific ingredients and amounts used. However, a typical serving of keto spaghetti sauce (approximately 1/2 cup or 130 grams) has the following nutritional values:

• Calories: 131
• Carbohydrates: 5g
• Protein: 8g
• Fat: 9g
• Fiber: 3g

Storage

Keto spaghetti sauce can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months.

What to serve with keto spaghetti sauce

So, you've made a delicious keto spaghetti sauce, but what to serve it with? Here are some ideas to get you started:

Keto-Friendly Noodles

If you're craving a classic spaghetti dish, there are several noodle options that are keto-friendly. Zucchini noodles, shirataki noodles, almond flour pasta, and keto gnocchi are all great choices. You can also try wheat-based keto noodles, but these may require boiling and have a higher carb count.

Vegetable Bases

For a more vegetable-focused dish, try baking your keto spaghetti sauce into zucchini boats or spaghetti squash. You can also use roasted spaghetti squash as a base for your sauce, which is a favourite option for some.

Keto Comfort Food

For a true comfort food experience, layer your keto spaghetti sauce in a keto lasagna or use it as a base for a keto pizza or pizza casserole. You can also add in keto meatballs for an extra hearty dish.

Other Options

If you're feeling creative, you can use your keto spaghetti sauce in a variety of other dishes. Try it with keto eggplant parmesan, keto chicken parmesan, or as a dip for keto bread rolls. You can also experiment with different spices and ingredients to make it your own.

Frequently asked questions