Keto Spaghetti Sauce: A Tasty, Healthy Alternative

A keto spaghetti sauce is a low-carb alternative to traditional tomato-based pasta sauces. While tomatoes are nutritious, they can be high in carbohydrates, so keto spaghetti sauces typically use whole peeled tomatoes or fresh tomatoes to reduce the carb count. Keto spaghetti sauces also tend to be sugar-free, with some recipes using sweeteners or spices to counteract the acidity of tomatoes. These sauces can be used not only for pasta but also for casseroles, pizzas, and dipping sauces.

What tomatoes to use

When making keto-friendly spaghetti sauce, it is important to consider the type of tomatoes used to keep the carb count as low as possible. While tomatoes are nutritious and packed with vitamins, different types of canned tomatoes have varying carb counts. For example, crushed tomatoes, tomato puree, and tomato sauce tend to have higher carb counts, with the net carbs for the sauce exceeding 10.

A good alternative is to use whole peeled tomatoes, which can be canned or fresh. Canned whole peeled tomatoes have around 1 net carb per ounce, whereas crushed tomatoes have 50% more per ounce. This makes whole tomatoes a better option for keto-friendly sauces. San Marzano-style peeled plum tomatoes are also a good option for making keto tomato sauce.

When preparing keto spaghetti sauce, it is also important to check the ingredients list for any added sugars, as many brands tend to include excessive amounts of sugar, making the sauce less keto-friendly. Therefore, making the sauce from scratch with whole peeled tomatoes ensures a lower carb count and allows for better control over the ingredients used.

How to make it from scratch

How to Make Keto Spaghetti Sauce from Scratch

Ingredients:

• Olive oil
• Salt pork (or bacon/pancetta)
• Onion
• Garlic
• Ground beef (or Italian sausage/ground turkey)
• Sweetener (optional)
• Oregano
• Basil (fresh or dried)
• Salt and pepper
• Tomatoes (canned whole peeled tomatoes or fresh tomatoes)

Method:

• 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 from the pan, discarding it but 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 want 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 the 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:

• You can add extra spices like Italian seasoning, garlic powder, onion powder, or red pepper flakes for a little heat.
• If you want a meat sauce, you can add one pound of ground beef, chicken, or your preferred protein to the sauce. Cook the meat fully before adding the tomatoes.
• For a pink sauce, stir in some heavy cream and parmesan cheese before serving.
• For a thicker sauce, simmer for up to an hour.
• The sauce can be stored in an airtight container in the refrigerator for up to four days or frozen for up to three months.

What to serve it with

There are many options to serve with keto spaghetti sauce. Here are some ideas:

Noodles

• Zucchini noodles
• Shirataki noodles
• Hearts of palm noodles
• Wheat-based keto noodles
• Spaghetti squash
• Eggplant
• Lupin flour pasta
• Almond flour pasta
• Keto gnocchi

Casseroles

• Zucchini lasagna
• Cabbage roll casserole
• Crock-Pot sausage and peppers
• Eggplant lasagna

Pizza

• Classic keto pizza crust
• Cauliflower pizza crust
• Zucchini crust

Other Italian Dishes

• Eggplant rollatini
• Italian sausage-stuffed mushrooms
• Stuffed eggplant
• Zucchini pizza boats

On the Side

• Cauliflower breadsticks
• Roasted eggplant
• Zucchini fries

How to store it

To store keto spaghetti sauce, you'll need some glass jars or airtight containers, and space in your refrigerator or freezer.

Refrigeration

If you plan to eat your keto spaghetti sauce within the next few days, store it in an airtight container in the refrigerator. It should last around 3-5 days, but some recipes suggest it can be kept for up to two weeks.

Freezing

If you want to freeze your keto spaghetti sauce for longer-term storage, it's best to use a shallow or airtight container. It will keep in the freezer for 1-6 months.

Reheating

To reheat your sauce, simply simmer it in a pan over medium heat or microwave it until warm.

How to make it taste better

How to Make Keto Spaghetti Sauce Taste Better

Keto spaghetti sauce is a great option for those wanting a rich, deeply flavorful sauce without the carbs. While there is nothing non-keto about spaghetti sauce, many store-bought brands contain excessive amounts of sugar, making them unsuitable for a keto diet. Making your own keto spaghetti sauce is a great way to ensure your sauce is tasty and healthy. Here are some tips to make it taste even better:

Use Whole Peeled Tomatoes

When making keto spaghetti sauce, it is important to consider the type of tomatoes used to keep the carb count as low as possible. Canned crushed tomatoes, tomato puree, and tomato sauce tend to have high carb counts, so it is best to avoid these. Instead, opt for whole peeled tomatoes, either canned or fresh. Canned whole peeled tomatoes have around 1 net carb per ounce, compared to crushed tomatoes, which have 50% more.

Add Meat

Adding meat to your keto spaghetti sauce will not only make it more filling but can also enhance the flavor. Ground beef, chicken, turkey, or your preferred protein can be added to the sauce. If you want to keep it vegetarian, simply leave out the meat. For a smoother sauce, cook the meat until it is fully cooked before adding the tomatoes.

Include Vegetables

Onions, celery, and garlic are great additions to keto spaghetti sauce. These vegetables add flavor and depth to the sauce. Cook them in extra virgin olive oil over medium heat until they are tender before adding the remaining ingredients.

Season Generously

Don't skimp on the seasoning! Salt and black pepper are essential, but you can also add Italian seasoning, dried oregano, garlic powder, onion powder, or red pepper flakes for a little extra kick. Play around with different combinations of spices to find your perfect flavor profile.

Simmer for Longer

The longer you let your keto spaghetti sauce simmer, the more the flavors will develop and intensify. If you prefer a thicker sauce, simply simmer it for up to an hour. Just be sure to stir occasionally and add a little water if the sauce starts to evaporate too much to prevent burning.

Add Cream and Cheese

For a truly indulgent keto spaghetti sauce, stir in some heavy cream and grated parmesan cheese right before serving. This will give your sauce a creamy texture and enhance the umami flavor.

Frequently asked questions