Healthy Basic Marinara Sauce with Variations

Marinara sauce is a top choice for spaghetti and other pasta dishes like spaghetti casserole, eggplant parmesan, and lasagna. Luckily, it’s also a way to add vegetable servings without a struggle. Try these other ways to add vegetables if you’re looking!

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Use this marinara sauce to top whole-wheat pasta, or try it with any of these dishes.

• On low-carb pasta alternatives like zoodles, spaghetti squash, or spiralized carrots
• In low-carb eggplant lasagna
• As a dipping sauce for baked “fried” chicken
• On portobello mushroom or whole-grain English muffin pizza

Serve it with parmesan cheese, if desired. 

Variations

• Use 4 cups of chopped fresh tomatoes instead of canned, stewed tomatoes
• Turn it into high-protein sauce by using an extra tablespoon of olive oil and browning 8-12 ounces of lean ground turkey in the pan before adding the onion. Another option is to stir in 1 can (15 ounces) of beans or 12 ounces of cubed cooked chicken when you add the tomatoes
• For a creamier, higher-protein sauce, blend in 1 cup of low-fat cottage cheese when you add the tomatoes
• Make it chunky by cooking 1-2 cups of vegetable pieces like sliced mushrooms, chopped green pepper, or cauliflower florets for 5 minutes in the olive oil with the onion Another option is to use thawed frozen cauliflower or other vegetables
• Blend in 1 cup of pureed pumpkin or cooked butternut squash

Recipe for Healthy Basic Marinara Sauce

Makes 6 servings

Ingredients: 

Here's a simple and healthy marinara sauce recipe using canned stewed tomatoes:

• 1 tablespoon of olive oil
• 1 small onion, chopped
• 3-4 cloves of garlic, peeled and minced
• 1 teaspoon of dried oregano or 1 tablespoon of fresh oregano
• 1 teaspoon of dried basil or 1 tablespoon of fresh basil
• ½ teaspoon of dried thyme
• (Optional) red pepper flakes to taste
• Salt and pepper to taste

Instructions:

1. Heat the olive oil a large saucepan over medium heat
2. Add the onion and cook for 5 minutes, until translucent
3. Add the garlic and cook for 2 more minutes
4. Add the tomatoes and spices. Bring to a boil, then lower to a simmer. Cook for 20-25 minutes, stirring occasionally.
5. Serve or use in your favorite recipe.

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Nutrition information per serving: 80 calories; 3.5 grams total fat; 0.5 grams saturated fat; 300 mg sodium; 10 grams carbohydrates; 2 grams fiber; 5 grams sugar; 2 grams protein

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