Keto-Friendly Pasta Sauces: What's Allowed And What's Not

Many store-bought pasta sauces contain added sugars, making them unsuitable for a keto diet. However, there are several keto-friendly pasta sauces available, and you can also make your own at home. When making your own keto pasta sauce, it's important to use ripe tomatoes, as they are naturally sweet and can reduce the need for added sugar. You can also use alternative sweeteners like monk fruit or keto-friendly sweetener blends. In addition to tomatoes, ingredients such as garlic, onion, olive oil, and spices like Italian seasoning, salt, and pepper are commonly used in keto pasta sauces.

Keto-friendly store-bought pasta sauces

When shopping for keto-friendly pasta sauces, it's important to check the labels and opt for brands with 5 grams or fewer of sugar and a similar amount of carbs. While it's best to keep sodium under 400 milligrams, it can be challenging to find sauces that are low in both sugar and sodium unless you opt for premium organic brands.

Rao's Homemade Marinara Sauce

Rao's Marinara Sauce contains no unexpected ingredients, only whole peeled tomatoes, onions, olive oil, herbs, and spices. It tastes like homemade sauce and is a good option for those on a keto diet. A 1/2 cup serving contains 100 calories, 7 grams of fat, 6 grams of carbs, 4 grams of sugar, and 2 grams of protein. It typically costs around $7.99 per jar.

Prego No Sugar Added Pasta Sauce

Prego's Traditional No Sugar Added Sauce is a good option for those who don't have access to or the budget for gourmet brands but still want to keep their sugar intake in check. A 1/2 cup serving contains 60 calories, 1.5 grams of fat, 9 grams of carbs, 6 grams of sugar, and 2 grams of protein. It is usually priced at $2.79 per jar.

Barilla Premium Marinara Sauce

Barilla's Premium Marinara Sauce is a popular store-bought brand with a healthy profile. It is low in calories, fat-free, and offers more fiber and protein per serving than many other marinara sauces. There are only 5 grams of sugar and 10 grams of carbs per 1/2 cup serving. It typically costs $3.29 per jar.

Yo Mama's Foods Marinara Sauce

Yo Mama's Foods Marinara Sauce is a healthy option with the lowest amount of sodium on this list and only 2 grams of sugar per 1/2 cup serving. However, it is a bit pricey, with a 3-pack costing around $20.98.

Primal Kitchen Tomato Basil Marinara Sauce

Primal Kitchen's Tomato Basil Marinara Sauce is diet-friendly and packed with health benefits. It is soy- and gluten-free, certified Paleo, and Whole30 approved. It is made with heart-healthy avocado oil instead of canola or soybean oil. A 1/2 cup serving contains 90 calories, 6 grams of fat, 8 grams of carbs, 4 grams of sugar, and 2 grams of protein. It is priced at $10.49 per jar.

Ragu Simply Pasta Sauce

Ragu Simply Pasta Sauce is another option for keto dieters, with 2.5 grams of fat, 8 grams of net carbs, and 2 grams of protein per 1/2 cup serving. The ingredients include tomato puree (water, tomato paste), olive oil, salt, onions, carrots, dehydrated onions, garlic powder, onion powder, and spices. The price is around $1.77 per jar.

Homemade keto pasta sauce recipes

The Big Man's World Keto Spaghetti Sauce

This sauce is sugar-free and can be served over low-carb pasta, used as a pizza sauce, or atop vegetables. It can be frozen for later, too.

Ingredients:

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

Instructions:

• Add olive oil to a large saucepan over medium heat. Once hot, add the onion, celery, and garlic and 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 the sauce from the heat and serve immediately, or let it cool completely.

Delish Low-Carb Spaghetti Sauce

This recipe is a simple, tasty red sauce with no added sugar. It is recommended to serve it over shredded roasted spaghetti squash.

Ingredients:

• Extra-virgin olive oil
• Cloves of garlic, minced
• (28-oz.) can of crushed tomatoes
• Crushed red pepper flakes
• Freshly ground black pepper
• Fresh basil, chopped
• Roasted spaghetti squash

Instructions:

• Heat oil in a large saucepan over medium heat.
• Add garlic and tomato paste and cook, stirring constantly, until very fragrant (around 2 minutes).
• Add crushed tomatoes, then fill the can with 1/2 cup of water and swirl to catch any remaining tomato, and pour into the pan.
• Season the mixture with oregano, red pepper flakes, and a generous amount of salt and pepper.
• Stir in basil and let simmer until reduced, about 30 minutes.

KetoFocus' Keto Spaghetti Sauce

This sauce has a deep, meaty flavor and is perfect for those craving Italian comfort food. It can be served with various keto noodles, such as hearts of palm, wheat-based, or lupin flour pasta.

Ingredients:

• 1 tablespoon olive oil
• 1 lb ground beef, ground sausage, and/or ground turkey
• 1 tablespoon Italian seasoning
• 2 cloves garlic, minced
• 25 oz (3 cups) low-carb marinara sauce
• 2 tablespoons heavy cream
• 1/4 cup grated parmesan cheese

Instructions:

• Prepare the noodles according to the package instructions.
• Heat olive oil in a large skillet over medium-high heat.
• Add ground beef, break it apart, and cook until crumbled and brown.
• Season with salt, Italian seasoning, minced garlic, and a pinch of anise seeds.
• Pour in the marinara sauce and let it simmer for 5-10 minutes on low heat.
• Remove the sauce from the heat and stir in heavy cream and grated parmesan cheese.
• Add the noodles and top with fresh basil or parsley.

Low-carb pasta options

While pasta is typically high in carbohydrates, there are several low-carb options available. These include:

• Bean-based pasta: For instance, Banza Chickpea Pasta, Explore Cuisine Edamame Noodles, and Barilla Chickpea Spaghetti. These options tend to be higher in protein and fiber than traditional pasta.
• Vegetable-based noodles: Such as zucchini noodles (zoodles) and spaghetti squash noodles. These are whole foods with minimal processing and added nutrients.
• Shirataki noodles: A traditional Japanese product made from glucomannan fiber, derived from the konjac root vegetable. Shirataki noodles are chewy, bland, and versatile. They are also high in fiber and come in various styles.
• Hearts of palm noodles: These noodles are made from the tender cores of palm trees and are ready-to-eat. They have a crunchy texture and a tangy, artichoke-like flavor.
• Almond flour pasta: For example, Cappello's Almond Flour Pasta, which offers a range of pasta shapes and raviolis with fewer carbs and more protein per serving.
• Low-carb egg noodles: Such as Carba Nada Egg Fettuccine, which is similar to bean-based pasta in terms of nutritional content but is higher in fiber and protein.
• Kelp noodles: These are extremely low in macronutrients and have a neutral taste, making them versatile for pairing with other flavors.

Nutritional information for keto pasta sauces

When choosing a pasta sauce to accompany your keto pasta, it's important to consider the nutritional information to ensure it aligns with your keto diet. Here are some insights into the nutritional profiles of various keto pasta sauces:

Rao's Homemade Marinara Sauce

Rao's Marinara Sauce is a popular choice among keto dieters. It contains only whole peeled tomatoes, onions, olive oil, herbs, and spices, resulting in a flavourful and natural sauce. In a 1/2 cup serving, it offers 100 calories, 7 grams of fat, 4 grams of sugar, 6 grams of carbs, 1 gram of fibre, and 2 grams of protein. It is slightly higher in sodium, containing 420 mg.

Prego No Sugar Added Pasta Sauce

For those on a budget, Prego's No Sugar Added Pasta Sauce is a great option. This sauce is free of added sweeteners, making it suitable for keto. A 1/2 cup serving contains 60 calories, 1.5 grams of fat, 6 grams of sugar, 9 grams of carbs, 2 grams of fibre, and 2 grams of protein. It has a sodium content of 480 mg.

Barilla Premium Marinara Sauce

Barilla's Premium Marinara Sauce is a surprising find among popular store-bought brands. It has a healthy profile, being low in calories and fat-free. In a 1/2 cup serving, you'll get 50 calories, 9 grams of fat, 5 grams of sugar, 10 grams of carbs, 3 grams of fibre, and 2 grams of protein. The sodium content is 470 mg, which is relatively lower than some other options.

365 Organic Marinara Pasta Sauce

If you're looking for an organic option, 365 Organic Marinara Pasta Sauce is a good choice. It contains only 4 grams of sugar from natural sources, along with 2 grams of fibre and 8 grams of total carbs. A 1/2 cup serving provides 60 calories, 2.5 grams of fat, 4 grams of sugar, 8 grams of carbs, 2 grams of fibre, and 2 grams of protein. The sodium content is 410 mg.

Primal Kitchen Tomato Basil Marinara Sauce

Primal Kitchen's Tomato Basil Marinara Sauce is a familiar name for those on restrictive diets. It is soy- and gluten-free, certified Paleo, and Whole30 approved. This sauce is made with heart-healthy avocado oil, providing additional benefits. In a 1/2 cup serving, you'll find 90 calories, 6 grams of fat, 4 grams of sugar, 8 grams of carbs, 2 grams of fibre, and 2 grams of protein. The sodium content is 450 mg.

Yo Mama's Foods Marinara Sauce

Yo Mama's Foods Marinara Sauce is a pricier option, but it boasts impressive nutritional stats. It has the lowest amount of sodium among these options, at 130 mg, and contains only 2 grams of sugar. A 1/2 cup serving provides 60 calories, 4.5 grams of fat, 2 grams of sugar, 5 grams of carbs, 1 gram of fibre, and 1 gram of protein.

When selecting a keto pasta sauce, it's important to read the labels and choose options with minimal ingredients, low sugar, and moderate carb content. These sauces can be paired with keto-friendly pasta alternatives, such as hearts of palm noodles, shirataki noodles, or almond flour pasta, to create delicious and nutritious keto-friendly meals.

Keto-friendly pizza toppings

When it comes to keto-friendly pizza toppings, there are plenty of options to choose from. Here are some ideas to get you started:

Meats

• Pepperoni
• Ham
• Sausage
• Bacon
• Shredded chicken
• Ground beef
• Anchovies
• Salami
• Prosciutto

Sauces

• Tomato paste
• Sour cream or crème fraîche
• Sun-dried tomato pesto
• Green pesto
• Salsa sauce
• No-sugar-added marinara sauce

Cheeses

• Mozzarella
• Goat cheese
• Blue cheese
• Feta cheese
• Parmesan
• Cheddar

Fresh or Dried Herbs

• Oregano
• Rosemary
• Basil
• Thyme

Vegetables

• Olives
• Mushrooms
• Onions
• Artichokes
• Green bell peppers
• Cherry tomatoes
• Pickled jalapeños
• Broccoli

With these toppings, you can create delicious keto-friendly pizzas that are both satisfying and nutritious. Remember to pair them with a suitable low-carb crust, such as those made from almond flour, cheese, cauliflower, or meat. Enjoy experimenting with different combinations to find your favourite keto pizza creations!

Frequently asked questions