Keto Spaghetti Sauce: Friend Or Foe?

Spaghetti sauce is often loaded with sugar and high-carb vegetables, making it unsuitable for a keto diet. However, it is possible to make keto-friendly spaghetti sauce by using specific ingredients and avoiding added sugars. This involves making the sauce from scratch and being mindful of the type and amount of tomatoes, herbs, and sweeteners used. While it may be challenging to find keto-friendly store-bought options, preparing a delicious and healthy spaghetti sauce at home is achievable and can even be stored for later use.

Store-bought spaghetti sauce often contains added sugar, making it unsuitable for keto

A serving size of marinara is usually 1/2 cup, and it should ideally have around 35 to 50 calories, with sugar only coming from the tomatoes. According to Amy Shapiro, RD, CDN, and founder of Real Nutrition, when shopping for healthy marinara sauces, it is best to look for options with five grams or fewer of sugar and a similar amount of carbs.

However, finding low-carb, store-bought spaghetti sauces without added sugar can be challenging. They tend to be expensive and hard to find. As a result, some people opt for making their own keto-friendly spaghetti sauce at home. By using ingredients like crushed tomatoes, olive oil, garlic, and fresh herbs, it is possible to create a delicious and healthy alternative to store-bought sauces.

While it may be more convenient to purchase spaghetti sauce, those on a keto diet should be cautious of the hidden sugars and carbs that may be present. Checking nutrition labels and comparing products can help identify lower-carb options, but making your own sauce ensures control over the ingredients and their quantities.

Fresh herbs are preferable, but dried herbs can be used instead

When it comes to keto-friendly spaghetti sauce, it's important to be mindful of the ingredients you use. While fresh herbs are always preferable as they provide the "greenest, 'herbiest' flavour", dried herbs can be a suitable alternative, especially if you're on a budget or short on time.

Fresh herbs like basil, parsley, and tarragon add a bright, fresh flavour to your keto spaghetti sauce. They are ideal for raw dishes or those that require minimal cooking, such as salads, dressings, and salsas. However, when cooked for longer periods, the volatile oils that give fresh herbs their distinctive flavour can cook away. In such cases, dried herbs can be a more cost-effective and flavourful option.

Dried herbs tend to have a deeper, spicier flavour profile. When using dried herbs, remember that a little goes a long way. You'll typically need about a third of the amount of dried herbs as you would use fresh. For example, if a recipe calls for a tablespoon of fresh basil, you would use a teaspoon of dried basil instead. Dried herbs are perfect for keto spaghetti sauce as they can withstand longer cooking times without losing their flavour. They are also excellent for adding flavour to soups, stews, and cooked sauces.

When using dried herbs, it's important to add them during the cooking process to allow their flavours to infuse. On the other hand, fresh herbs should be added towards the end of cooking or even after plating to maintain their freshness and vibrant colour.

While dried herbs are a convenient alternative, it's worth noting that not all herbs dry well. Herbs like parsley, cilantro, chives, and chervil lose most of their flavour during the drying process. Therefore, it's best to opt for fresh herbs whenever possible, especially for herbs that are meant to shine in your keto spaghetti sauce, such as basil.

Tomatoes are a fruit, so they are higher in carbs than low-carb vegetables, but they can still be enjoyed in small amounts on keto

Tomatoes are a fruit, and as such, they contain more carbohydrates than low-carb vegetables. However, this does not mean that they are off the menu if you are on a keto diet. It is still possible to enjoy tomatoes, including tomato-based sauces, in moderation.

Many store-bought tomato sauces contain added sugars, which increase the carbohydrate content and make them unsuitable for a keto diet. However, there are some low-carb options available, such as Rao's or Yo Mama's brands. These tend to be more expensive and harder to find, so checking the nutrition information on the label is essential.

A better option may be to make your own keto-friendly tomato sauce at home. This way, you can control the ingredients and ensure there is no added sugar. Recipes for keto tomato sauce typically include ingredients such as olive oil, garlic, onions, and various herbs and spices. Some recipes also include a keto-friendly sweetener to balance the acidity of the tomatoes. By making your own sauce, you can enjoy the health benefits of tomatoes, such as their high potassium content, without exceeding your daily carb budget.

So, while tomatoes may be higher in carbs than other low-carb vegetables, they can still be included in a keto diet in small amounts. Whether you choose to purchase a low-carb option or make your own sauce, you can still enjoy the taste of tomatoes and their versatility in various keto-friendly dishes.

Low-carb pasta options include homemade egg noodles, zucchini noodles, and edamame spaghetti

If you're craving a big bowl of pasta but want to keep it low-carb, there are some tasty options to try. While traditional pasta is typically made from wheat and is high in carbs, there are some clever alternatives that will satisfy your pasta cravings without kicking you out of ketosis. Here are some low-carb pasta options to consider:

Homemade Egg Noodles

These noodles are made with simple ingredients like eggs and cream cheese, and they have a texture similar to traditional egg noodles. They are easy to make and can be used in a variety of dishes, such as soups, casseroles, and pasta dishes with your favourite keto-friendly sauce. Keep in mind that this recipe contains vital wheat gluten, so it's not suitable for those with gluten intolerance or allergies.

Zucchini Noodles

Zucchini noodles, also known as "zoodles", are a popular low-carb option. They are made entirely from zucchini, so they are naturally gluten-free and keto-friendly. Zucchini noodles have a mild flavour, allowing the taste of your sauce to shine through. They are a great way to boost your vegetable intake and are perfect for those following a keto diet.

Edamame Spaghetti

This spaghetti is made from organic edamame bean flour and packs a nutritional punch. It is high in protein and fibre, with 24 grams of protein and 13 grams of fibre per serving. Edamame spaghetti has a sturdy texture and a good consistency, making it a great choice for those following a keto or diabetic diet. It cooks quickly and has a mild flavour, making it easy to incorporate into your favourite pasta dishes.

Other Low-Carb Options

In addition to the options above, there are several other low-carb pasta alternatives to explore:

• Hearts of Palm Linguini: Made from hearts of palm, this pasta is sustainably produced and has a mild flavour.
• Chickpea Pasta: Pastas made from chickpeas, lentils, or peas are gluten-free, high in protein, and low on the glycemic index.
• Vegetable-Based Noodles: Zucchini noodles, spaghetti squash, and kelp noodles are just a few examples of veggie-based noodles that are low in carbs and calories.

Homemade keto spaghetti sauce is easy to make and can be stored in the refrigerator for up to two weeks

Homemade Keto Spaghetti Sauce

Ingredients

• Olive oil
• Garlic cloves
• Crushed tomatoes
• Fresh herbs (basil and parsley) or dried Italian seasoning
• Salt
• Onion
• Celery
• Granulated sweetener
• Ground beef, Italian sausage, or ground turkey (optional)

Method

• Coat the bottom of a saute pan with olive oil.
• Saute smashed garlic cloves in the oil.
• Add crushed tomatoes and fresh herbs or dried Italian seasoning.
• Simmer for about 10 minutes.
• Add salt to taste.

Storing and freezing

Homemade keto spaghetti 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.

Frequently asked questions