Keto tomato sauce
Skip the sugary store-bought options and whip up this rich, flavorful, and easy-to-make keto tomato sauce in under 20 minutes.
This versatile low-carb marinara sauce is a fantastic ketchup alternative, that adds a delicious depth of flavor to any dish. It’s a great way to elevate your whole family’s favorite low-carb meals, from zucchini noodles to keto meatballs, all with just a few simple ingredients.
Table of Contents
Low carb marinara sauce recipe
Ingredients
To make this low-carb marinara sauce, you’ll need these main ingredients* that you can find at any grocery store:
Tomatoes: You can use sieved or whole tomatoes. The most important thing is to check that there are no added sugar and other unnecessary ingredients. I usually use sieved tomatoes by the Italian brand “Petti”.
Ghee or olive oil/avocado oil: fat provides creamy rich texture to the sauce. I prefer ghee for sautéing, but extra virgin olive oil also works just fine.
Onions: you can use red or yellow onions, they add texture and flavor to the sauce. If you are on strict keto, you can use less of the onion or omit it completely.
Garlic: use 2-3 cloves of fresh garlic or if you don’t have any, use garlic powder (1 tsp). You can also add 1 teaspoon of onion powder .
Low-carb Sweetener: important part of this recipe, it helps to balance out the taste of the sauce and sourness of the tomatoes. You can choose erythritol, allulose, xylitol, monk fruit or other sweetener of your choice.
Herbs: I like to use a combination of dried herbs, usually it includes basil, thyme, oregano and rosemary. You can buy them separately or find the combination of these herbs in the store, it’s usually called “herbes de Provence” or Italian seasoning. If you have fresh herbs on hand – use them, fresh basil works wonderfully here.
Salt and black pepper to taste
*you’ll find the exact measurements in the recipe card below.
Instructions
Dice the onion and mince the garlic for a smooth texture in the sauce.
Next, bring a deep saucepan to medium heat and add the butter. Once it’s melted and shimmering, add the onions. Sautee them for a couple of minutes, stirring occasionally, until they start to soften.
Now, introduce the minced garlic. Stir it in and cook for just a minute, being careful not to let it burn. If you see any browning happening, reduce the heat slightly.
Next, add tomato puree, your chosen herbs, sweetener, and salt. Give everything a good stir to combine.
Finally, let the sauce simmer for 15-20 minutes on a low heat, allowing it to thicken up and meld the flavors beautifully. Give the sauce a taste and adjust the sweetness and saltiness to your preference.
Tips for the best low-carb tomato sauce
- The process of cooking is very straightforward and simple. You will start by dicing the onion, and mincing the garlic. You want them blending into the sauce, so small size is recommended.
- Use the right saucepan. I recommend using a deep saucepan so the sauce doesn’t splatter all over the place.
- Be careful with the garlic and the onions, don’t let them burn. If it starts burning, decrease the heat.
- When using extra virgin olive oil, do not overheat it and do not let it smoke. If this happens, you need to cool the pan, pour out the oil, wash it and start again.
- If you are using whole tomatoes, you can crush them with potato masher/fork or with the immersion blender.
When the sauce is ready?
We wait for extra moisture to disappear. It should be ready in 15 minutes, but if you want to get the thicker sauce, you can let it simmer for a little longer.
What to serve with keto tomato sauce and how you can use it?
Serve sugar-free tomato sauce with your favorite recipes, here are some ideas:
- Mediterranean Breakfast: Add a couple of tablespoons of sauce to your morning fried eggs with feta cheese for a delightful twist.
- Whip up a flavorful Shakshuka by simmering eggs in this vibrant sauce for a satisfying and protein-packed breakfast.
- Dipping sauce: Use it as a delicious accompaniment for keto chicken parmesan and chicken strips or cheesy keto breadsticks.
- Flavorful keto pizza sauce: spread it on a keto pizza crust for a flavorful base and create your own masterpiece with your favorite keto-friendly toppings.
- Elevate your veggie dishes! Use the sauce in a zucchini lasagna or as a base for keto pasta sauce for zucchini noodles or spaghetti squash.
- For a comforting and flavorful meal, use the sauce to make delicious keto meatballs or a satisfying Bolognese sauce.
- Skip store-bought sauces and make your own sugar-free 1000 islands sauce.
How to store homemade marinara sauce?
To store: in a sealed container/ jar in a fridge for up to 3-4 days.
To freeze: let the sauce cool completely, then you can use silicone forms for cupcakes/ice cube mold/ shallow container/plastic bag to freeze it. Use it within 3 months.
To thaw: move it to the fridge, then bring it to a boil on the stove.
Are tomatoes keto and low-carb friendly?
Love tomatoes but worried they might stall your keto progress? Here’s the good news: you can definitely include them in your keto diet!
Tomatoes are a great source of vitamins, minerals, and antioxidants, making them a valuable addition to your keto meals.
Keep portion sizes in mind, especially if you’re following a strict keto plan. One medium tomato (around 120 grams) typically contains about 4 grams of sugar. This means you can still enjoy them while staying within your daily carb goals.
Tomatoes health benefits
- Contain a good amount of potassium
- Rich in antioxidants: lycopene & carotene
- Raw tomatoes contain vitamin C
- Very low in calories, 18 kcal per 100 gram
- Source of fiber, which is good for digestion
- And many more!
Nutritional value
Servings: 5
Nutritional value per one serving:
Calories 73
Total carbohydrate 9.3 g
Dietary fiber 2.2 g
Total sugars 1.9 g
Net carbs 7.1 g
Total fat 3.3 g
Saturated fat 1.8 g
Cholesterol 6 mg
Protein 1.6 g
Potassium 46mg
Disclaimer: The nutritional value provided is based on general information and should not be considered as a substitute for professional dietary advice or medical guidance. The values are derived from reputable sources, such as food databases or nutritional labels, but there may be variations in nutrient content depending on factors such as brand, preparation methods, and serving sizes.
Try these keto recipes next:
Keto tomato sauce
Rich, flavorful, easy to make homemade tomato sauce that is sugar-free. This sauce is great ketchup alternative and amazing addition to your low-carb diet. You just need several basic ingredients and less than 20 minutes to make it!
Ingredients
- 2 cups (500 g) Sieved tomatoes
- 1 tbsp. ghee butter or 2 tbsp. extra virgin olive oil
- 1 large red/ yellow onion
- 2 garlic cloves
- 2-3 tbsp. erythritol, regulate by taste
- 1 tsp. salt, regulate by taste
- 1 tsp. Italian seasoning or dried basil
- Black pepper to taste
Instructions
- Dice the onion and mince the garlic.
- Bring a deep saucepan to medium heat and add the butter. Once it melted, add onions. Sautee for a couple of minutes and stir from time to time. Add the garlic, and stir for one minute. Don’t let it burn. If it starts burning, decrease the heat.
- Add the tomatoes, herbs, sweetener, and salt. Stir it, taste the sauce, and add extra salt, sweetener, or seasoning if needed.
- Let it simmer for 15-20 minutes until thickened.
Nutrition Information:
Yield: 5 Serving Size: 1Amount Per Serving: Calories: 66Total Fat: 3.3gSaturated Fat: 1.8gTrans Fat: 0gCholesterol: 6mgSodium: 640mgCarbohydrates: 8gFiber: 2gSugar: 1.2gProtein: 1.6g