Keto Diet And Spaghetti Sauce: A Tasty Combination?

Spaghetti is a classic Italian dish that is loved by many, but is it keto-friendly? The answer is yes, but with some modifications. While traditional spaghetti sauce can be loaded with sugar and carbs, there are plenty of keto-friendly alternatives and recipes available. From store-bought options to homemade creations, you can still enjoy the taste of spaghetti while sticking to your keto diet. So, let's explore the world of keto spaghetti sauce and find out how you can indulge in this comfort food without compromising your health goals.

Keto-friendly store-bought spaghetti sauces

While it's possible to make your own keto-friendly spaghetti sauce, sometimes it's easier to buy a jar from the store. Here are some keto-friendly, store-bought spaghetti sauces:

Rao's Homemade Marinara Sauce

Rao's is widely considered one of the best jarred pasta sauces available. It tastes almost as good as homemade and is made with simple, high-quality ingredients like tomatoes, olive oil, onions, garlic, and basil. It is, however, one of the more expensive options, so it's best to buy it on sale. Rao's offers a variety of sauces, including arrabbiata, tomato basil, vodka, roasted garlic, Italian sausage and mushroom.

Victoria Marinara Sauce

Victoria is another high-end brand of pasta sauce made with imported Italian tomatoes and other clean, quality ingredients. It has a nice natural flavor and is low in net carbs and calories. It's also slightly more affordable than Rao's. Victoria offers several other sauces, including vodka, fradiavolo, alfredo, and tomato basil.

Mezzetta Marinara Sauce

Mezzetta is a popular brand in the condiment aisle, also selling jarred peppers, olives, and pickled veggies. Their marinara sauce has a more herby flavor with small chunks of tomato. It's made with quality, clean ingredients and is less expensive than Rao's and Victoria.

Barilla Marinara Sauce

In addition to pasta noodles, Barilla also sells pasta sauces. Barilla Marinara is a thicker sauce that isn't as natural in flavor as Rao's, Victoria, or Mezzetta. However, it's more flavorful than Prego Marinara Sauce and is made with quality ingredients (except for natural flavor). It's also affordable and can be found at most grocers.

Prego No-Sugar Added Traditional Sauce

Prego offers a no-sugar pasta sauce that is typically abundant at grocers. It seems to taste sweeter than the other sauces on this list, but it has a vibrant tomato flavor. The ingredients include canola oil, onion extract, and garlic extract. Prego's no-sugar sauce is low in calories, fat, and price.

Hoboken Farms Vodka Sauce

Hoboken Farms Vodka Sauce is a sweeter, thinner sauce with a unique flavor. It's made with good, quality ingredients, but it's more expensive and has slightly higher net carbs per half cup. It can be purchased on Amazon.

Yo Mama's Marinara Sauce

Yo Mama's is a popular low-carb marinara sauce that can be found on Amazon. It's advertised as low-carb, no-sugar added, low-sodium, and gluten-free. It has a thin, less flavorful, and slightly sweet taste. However, it's made with fresh, quality ingredients and is low in net carbs. It's also more expensive and not available at many grocers.

Homemade keto spaghetti sauce recipes

The Big Man's World's Keto Spaghetti Sauce

This recipe is sugar-free and perfect over low-carb pasta. It's also freezer-friendly, so you can make a big batch and save some for later.

Ingredients:

• Extra virgin olive oil
• Onion
• Celery
• Garlic
• Crushed tomatoes (canned)
• Basil
• Salt and black pepper

Method:

• Combine ingredients: Add olive oil to a large pot over medium heat. Once hot, add the veggies and cook until tender. Add the remaining ingredients and bring to a boil.
• Simmer: Once boiling, reduce the heat to low, cover, and simmer for 40 minutes.
• Serve: Remove the sauce from the heat and serve.

Tips:

• Make a smooth sauce: Once it’s done simmering, add everything to a blender and blend until smooth.
• Make a meat sauce: Add one pound of ground beef, chicken, or your preferred protein and cook fully before adding the tomatoes.
• Make a pink sauce: Right before serving, stir in heavy cream and parmesan cheese.
• Prefer a thicker sauce? Simmer it for up to an hour.
• Add spices: Italian seasoning, dried oregano, garlic powder, onion powder, or red pepper flakes for a little heat.

Low Carb with Jennifer's Homemade Keto Spaghetti Sauce

This recipe uses whole peeled tomatoes to keep the carb count low. It also includes salt pork, which adds a lot of flavor to the sauce.

Ingredients:

• Olive oil
• Salt pork, diced
• Garlic, minced
• Lean ground beef
• Kosher salt and pepper to taste
• Canned whole peeled tomatoes
• Sugar-free granulated sweetener
• Dried oregano
• Fresh basil, chopped

Method:

• Heat the 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 from the pan with a slotted spoon and discard, reserving the oil.
• Add the onion and garlic to the pan and sauté until translucent, about 5-8 minutes.
• Add in the ground beef and cook until the meat is crumbled and no longer pink. Season with salt and pepper to taste.
• If you would like a smooth sauce, transfer the whole tomatoes to a large bowl and puree them with an immersion blender or blender.
• Pour the tomatoes in with the ground meat and stir. Season with salt and pepper to taste, then stir in the sweetener, oregano and basil (if using dried basil). Cover with a lid and let simmer for at least an hour.
• Top the keto pasta sauce with fresh basil and serve.

Tips:

• Salt pork: This is a traditional pasta sauce addition that adds a lot of flavor. You could also use bacon or pancetta, or leave it out.
• Ground beef: You could easily use Italian sausage or ground turkey, or leave the meat out entirely.

Wholesome Yum's Low Carb Keto Spaghetti Sauce (Marinara Sauce)

This recipe uses a monk fruit allulose blend to sweeten the sauce without adding carbs. It has a chunky texture and a slightly sweet and fresh flavor.

Ingredients:

• Olive oil
• Onion, chopped
• Garlic, minced
• Crushed tomatoes (canned)
• Italian seasoning
• Black pepper
• Red pepper flakes (optional)
• Monk fruit allulose blend
• Fresh basil, chopped

Method:

• Heat the olive oil in a Dutch oven over medium-high heat. Add the onion and garlic and saute for 3-4 minutes, until the onion is translucent.
• Add the crushed tomatoes, Italian seasoning, salt, pepper, red pepper flakes (if using), monk fruit allulose blend, and chopped fresh basil. Stir until combined.
• Simmer the keto marinara sauce over medium-low heat for 20 minutes.
• Adjust salt and pepper to taste, if needed.
• Serve immediately, or let the sauce cool completely before storing it in glass jars in the refrigerator.

Keto-friendly noodles to pair with spaghetti sauce

While traditional pasta is off-limits on the keto diet, there are several noodle alternatives that will allow you to enjoy a hearty bowl of pasta without falling out of ketosis. Here are some keto-friendly noodle options to pair with your favourite spaghetti sauce:

Shirataki Noodles

Shirataki noodles are Japanese noodles made from the root of konjac yams. They contain zero net carbs and are low in calories. They have a delicate, translucent appearance and a jelly-like texture. If you're not a fan of the slimy texture, try tofu shirataki noodles, which have a creamier and less slippery texture due to the addition of tofu.

Hearts of Palm Noodles

Hearts of palm is a vegetable found in the core of certain palm trees, such as acai and coconut palms. It has a firm texture similar to linguine and a flavour profile reminiscent of artichokes. Hearts of palm noodles typically have around 1.6 grams of net carbs per serving.

Low-Carb Egg Noodles

For a low-carb alternative to regular egg noodles, blend cream cheese with egg yolks. You can also add wheat gluten to improve the texture. These noodles are versatile and can be used in pasta dishes, casseroles, and other keto recipes.

Kelp Noodles

Kelp noodles, also known as seaweed noodles, are made from brown kelp and water. They are a good source of calcium, iodine, and iron. There are two types: green and clear. Green kelp noodles have a seaweed flavour and an al dente texture, while clear noodles are harder and have less flavour.

Spaghetti Squash Noodles

Spaghetti squash is a low-carb vegetable that, when baked, separates into thin strands resembling spaghetti. While the texture is unique, it is a suitable option for creating keto-approved pasta dishes.

Zucchini Noodles

Zucchini noodles, or "zoodles," are made by spiralizing zucchini. They offer a mild flavour that pairs well with a range of pasta sauces. While the texture differs from traditional pasta, they are a versatile and healthy option.

Homemade Keto Pasta

If you're feeling adventurous, you can make your own keto pasta using just two ingredients: mozzarella cheese and egg yolks. This homemade pasta has a soft, chewy texture and pairs well with various keto-friendly sauces. However, it can be time-consuming to prepare.

How to make a keto-friendly meat sauce

Ingredients

• Olive oil
• Butter
• Onion
• Celery
• Garlic
• Italian seasoning
• Red pepper flakes
• Tomato paste
• Ground beef
• Whole tomatoes
• Parmesan cheese
• Salt and pepper
• Fresh basil (optional)

Instructions

• Heat oil and butter in a Dutch oven over medium-high heat until the butter is melted and has stopped foaming.
• Add onion, celery, and garlic. Cook for 5 minutes, stirring often.
• Sprinkle with Italian seasoning and red pepper flakes, then stir in tomato paste. Cook for 1 minute.
• Add the ground beef and cook until the meat is browned, about 10 minutes.
• Add crushed whole tomatoes and bring to a boil.
• Reduce to a simmer and cook, stirring occasionally, for about 40 minutes.
• Stir in the Parmesan cheese, salt, and pepper. Cook until the cheese is melted, about 2 more minutes.

Tips

• If you want to add extra vegetables, try onion, celery, and garlic.
• Use whole peeled tomatoes instead of crushed tomatoes, tomato puree, or tomato sauce to keep carb counts low.
• For a smoother sauce, blend the tomatoes before adding them to the pot.
• Season with salt and pepper to taste.
• If you want to add extra flavor, try using fresh basil.
• To make a thicker sauce, simmer for up to an hour.
• You can also add in one pound of ground beef, chicken, or your preferred protein and cook it before adding the tomatoes.

Storage

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

How to store keto spaghetti sauce

Storing keto spaghetti sauce is easy and can be done in a few simple steps.

Firstly, it is important to note that keto spaghetti sauce can be stored in an airtight container in the refrigerator for up to four days. This ensures the sauce stays fresh and safe to consume. If you wish to keep the sauce for longer, freezing is an option.

To freeze keto spaghetti sauce, place any leftover sauce in a shallow container and store it in the freezer. It will keep well for up to three months. When you are ready to use the frozen sauce, simply remove it from the freezer and reheat it in a pan over medium heat or in the microwave until warm.

Additionally, if you have made a large batch of keto spaghetti sauce, it is a good idea to portion it into individual servings before freezing. This will make it easier to thaw and reheat only the amount of sauce you need, reducing waste.

Furthermore, it is important to label and date the containers before freezing, so you can keep track of how long the sauce has been stored. This will also help you to rotate your frozen meals and use the oldest ones first.

By following these simple storage instructions, you can enjoy your keto spaghetti sauce for weeks or even months, making it a convenient and tasty option for your keto diet.

Frequently asked questions