Madeleine Hull
When it comes to keto pizza, the sauce is a key component. While traditional pizza sauces tend to be loaded with sugar and lacking in flavour, keto pizza sauces offer a delicious and easy alternative. With just a few simple ingredients and a short amount of time, you can create a sauce that is not only low in carbohydrates but also packed with flavour. Whether you prefer a smooth and creamy texture or a chunky, herby sauce, there are plenty of options to choose from. So, which keto sauce will you choose for your next pizza night?
| Characteristics | Values |
|---|---|
| Ingredients | Olive oil, garlic, tomato sauce/tomato paste/crushed tomatoes, sweetener, Italian mixed herbs, dried basil, dried oregano, dried marjoram, onion powder, salt, pepper, apple cider vinegar, balsamic vinegar, water |
| Preparation | Stir all ingredients together until smooth. If the sauce is too thick, thin out with water. For extra smooth sauce, blend ingredients in a blender. |
| Storage | Store in an airtight container in the refrigerator for 1-2 weeks. Portion sauce into ice cube trays and freeze until solid, then transfer to a freezer-safe container and store for up to 3 months. |
| Uses | Topping for keto pizza, keto pasta, casseroles, dip for French fries, mozzarella sticks, or crispy fried eggplant |
What You'll Learn
Keto pizza sauce ingredients
A good keto pizza sauce should be low-carb, sugar-free, and full of flavour. While store-bought pizza sauces often contain added sugar, making your own sauce at home ensures that you know exactly what's in it. Here are some ingredients you can use to make a delicious keto-friendly pizza sauce.
Tomato Base
Tomatoes are a key ingredient in pizza sauce, but not all types are created equal. Canned whole tomatoes are a great option, and you can also use crushed tomatoes or tomato passata/sauce. Just be sure to check the ingredients list to make sure there's no added sugar. If you're using fresh tomatoes, opt for ripe, in-season ones for the best flavour. You can also add some tomato paste to your sauce for a richer, more intense tomato flavour.
Healthy Fats
Olive oil is a must-have ingredient in keto pizza sauce. It provides a subtle olive flavour that works well with the other ingredients. Avocado oil can also be used, but extra-virgin olive oil is recommended for the best taste. In addition to olive oil, you can also add some crushed garlic to your sauce. Sautéing the garlic in olive oil will fill your kitchen with a mouth-watering aroma.
Herbs and Spices
A good combination of herbs and spices is key to a tasty keto pizza sauce. Dried oregano, basil, and marjoram are traditional herbs used in pizza sauce. You can also use Italian mixed herbs, which typically include rosemary, basil, and oregano. For a spicier kick, add some red pepper flakes, cayenne pepper, or crushed chilli peppers. You can also include onion powder, black pepper, and fennel seeds for extra depth of flavour.
Sweetener (Optional)
Although not necessary, some people like to add a touch of sweetness to their pizza sauce. You can use a keto-friendly sweetener such as erythritol, monk fruit sweetener, or allulose. Alternatively, a small amount of balsamic vinegar can add a subtle sweetness to the sauce.
Other Ingredients
Water can be added to thin out the sauce to your desired consistency. You can also add some chopped onion, fresh parsley, or rosemary to enhance the flavour. For an extra savoury note, try adding some Parmesan cheese to your sauce.
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How to make keto pizza sauce
Keto pizza sauce is a delicious and easy alternative to using traditional tomato sauce on your low-carb pizzas. It is a great way to avoid hidden sugars in store-bought sauces and can be made in big batches to store in the freezer for up to six months.
Ingredients
- Olive oil
- Garlic
- Tomato sauce/passata/crushed tomatoes/tomato puree/tomato paste
- Granulated sweetener (optional) e.g. erythritol, monk fruit sweetener, allulose, or stevia
- Italian mixed herbs e.g. dried basil, oregano, rosemary, marjoram, parsley, and fennel seed
- Salt and pepper
Optional Extras
- Balsamic vinegar or apple cider vinegar
- Red pepper flakes
- Onion powder
- Fresh herbs e.g. basil and oregano
Method
- Warm some olive oil in a non-stick saucepan over medium heat.
- Add crushed or minced garlic and cook until fragrant (2-3 minutes).
- Stir in remaining ingredients: tomato sauce/crushed tomatoes, tomato puree, tomato paste, Italian herbs, onion powder, salt, and pepper.
- Cover and simmer on low heat for 10-20 minutes until fragrant and thickened.
- Stir in sweetener, if desired, and season with salt and pepper.
- Use immediately or store in an airtight container in the fridge for up to two weeks, or freeze for up to six months.
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Storing keto pizza sauce
Refrigerating Keto Pizza Sauce:
Leftover keto pizza sauce can be stored in an airtight container in the refrigerator. Make sure the container is covered to prevent bacteria growth and maintain freshness. Your sauce will typically stay fresh for about 1-2 weeks, but it can last up to 2 weeks if properly stored.
Freezing Keto Pizza Sauce:
If you want to store your keto pizza sauce for an extended period, consider freezing it. First, portion the sauce into ice cube trays and freeze until solid. Then, transfer the frozen sauce cubes to a freezer-safe container or jar. Your sauce will stay fresh in the freezer for up to 6 months.
Thawing Frozen Sauce:
When you're ready to use your frozen sauce, simply thaw it overnight in the refrigerator or use the defrost setting on your microwave.
Maximizing Shelf Life:
To maximize the shelf life of your keto pizza sauce, always use clean utensils when handling the sauce, and avoid double-dipping to prevent contamination. Additionally, use airtight containers to prevent oxidation and moisture absorption, which can affect the flavour and texture of your sauce.
Remember, proper storage will ensure your keto pizza sauce stays fresh and flavourful, so you can enjoy it whenever a pizza craving hits!
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Keto pizza sauce vs regular pizza sauce
Pizza is one of the most popular foods in the world, but for those on a keto diet, it can be a challenge to find a suitable sauce. Regular pizza sauces often contain added sugars and other non-keto-friendly ingredients, so it's important to know what to look for when choosing a sauce or making your own. Here's a detailed comparison of keto pizza sauce and regular pizza sauce to help you make an informed decision.
Ingredients
The key difference between keto pizza sauce and regular pizza sauce lies in their ingredients. Keto pizza sauce typically uses crushed tomatoes, tomato puree, or tomato paste as the base, ensuring no added sugars or preservatives. It also includes olive oil, garlic, Italian herbs such as oregano, basil, and rosemary, and sometimes a keto-friendly sweetener for a touch of sweetness. In contrast, regular pizza sauce often contains added sugars, which can be a problem for those on a keto diet.
Preparation
Preparing keto pizza sauce is a simple process. It usually involves warming olive oil in a saucepan, adding crushed or minced garlic, and then stirring in the remaining ingredients. The sauce is then simmered for around 10-20 minutes to thicken and develop flavour. Regular pizza sauce, on the other hand, often comes ready-made and may not require any preparation besides heating it up.
Taste and Texture
Keto pizza sauce has a slightly sweet and herb-filled flavour, with a thick and smooth texture. The addition of olive oil gives it a subtle olive flavour, while the Italian herbs provide a fragrant aroma. Regular pizza sauce can vary in taste and texture depending on the brand, but it often has a thicker consistency and may lack the freshness of keto pizza sauce due to added preservatives.
Storage
Both keto and regular pizza sauces can be stored in the refrigerator for up to two weeks if covered properly. They can also be frozen and stored in airtight containers or bags for up to six months. This makes it convenient to always have pizza sauce on hand, whether you're following a keto diet or not.
Usage
Keto pizza sauce is not just limited to pizzas. Its versatility allows it to be used in pasta, casseroles, dips, and even as a spread for french fries. Regular pizza sauce, on the other hand, is typically used solely as a pizza topping, although it can also be used as a dip or in other Italian-style dishes.
In conclusion, while both keto and regular pizza sauces have their own unique characteristics, keto pizza sauce offers a healthier alternative for those on a keto diet or looking to reduce their sugar intake. With its fresh ingredients, simple preparation, and versatile usage, keto pizza sauce is a delicious and nutritious option that can elevate your pizza experience while keeping you on track with your dietary goals.
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Keto pizza sauce health benefits
Keto pizza sauces are typically made with olive oil, crushed garlic, tomato sauce or tomato paste, and dried herbs such as basil, oregano, and rosemary. Some recipes also include a granulated sweetener like erythritol, and apple cider vinegar.
This combination of ingredients offers several health benefits:
- Olive oil is a good source of healthy monounsaturated fats, which can help reduce the risk of heart disease and lower cholesterol levels.
- Garlic is known for its antimicrobial and antioxidant properties, which can boost the immune system and improve heart health.
- Tomatoes are a rich source of lycopene, a plant pigment that has been associated with a reduced risk of certain cancers and improved heart health.
- Dried herbs such as basil, oregano, and rosemary contain various antioxidants and anti-inflammatory compounds, which can help protect against chronic diseases.
- Apple cider vinegar has been linked to improved blood sugar control, weight loss, and enhanced heart health, making it a valuable addition to keto pizza sauce.
By choosing a keto-friendly pizza sauce and pairing it with a low-carb crust, such as cauliflower or fathead dough, individuals can enjoy a delicious and nutritious pizza that fits within their dietary preferences and restrictions.
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Frequently asked questions
Some keto-friendly pizza sauces available in stores include Rao's Homemade Margherita Pizza Sauce, Yo Mama's Foods No Sugar Added Low Carb Marinara Sauce, and Prego Traditional No Sugar Added Spaghetti Sauce.
To make a keto pizza sauce at home, you can use a combination of olive oil, tomato sauce or tomato paste, Italian herbs, garlic, and a sweetener of your choice. Saute the garlic in olive oil, add the remaining ingredients, and simmer until thickened.
When making keto pizza sauce, use a brand of canned tomatoes with no added sugar and a high-quality olive oil for better flavour. You can also add red pepper flakes or cayenne pepper for a spicy kick.
Yes, you can use fresh tomatoes for keto pizza sauce. However, it is recommended to use canned tomatoes for convenience and better flavour when fresh tomatoes are not in season. If using fresh tomatoes, roast them with olive oil and salt before blending.
