Keto Spaghetti Sauce Recipe [Only 2 Keto Grams]

Keto Spaghetti Sauce is a low-carb alternative to traditional spaghetti sauce, designed to fit within the guidelines of a ketogenic diet. This sauce is made with wholesome ingredients like tomatoes, garlic, olive oil, and a blend of Italian herbs, ensuring that it is both delicious and nutritious. By avoiding high-carb ingredients such as sugar and starches, Keto Spaghetti Sauce provides a rich and savory flavor without compromising your carbohydrate intake. The recipe can be easily customized to suit individual tastes, whether you prefer a spicier kick with red pepper flakes or a touch of sweetness with a keto-friendly sweetener.

In the realm of ketogenic meal planning, sauces play a crucial role in adding flavor, variety, and satisfaction to meals. Keto-friendly sauces like this spaghetti sauce help transform basic ingredients into gourmet dishes, making it easier to adhere to the dietary restrictions of a keto lifestyle. Since the ketogenic diet emphasizes high-fat and low-carb consumption, finding sauces that complement this balance is essential. Keto Spaghetti Sauce not only enhances the taste of low-carb pasta alternatives like zucchini noodles but also serves as a versatile base for various dishes, from keto-friendly pizzas to hearty casseroles. By incorporating such sauces into your meal plan, you can enjoy a diverse range of flavors while staying within your carb limits, thereby making your keto journey both enjoyable and sustainable.

Keto Spaghetti Sauce Recipe

Ingredients

• Tomatoes (canned or fresh):
  • Canned Tomatoes: Use a 28-ounce can of crushed tomatoes for convenience and consistent flavor. Crushed tomatoes provide a good balance of texture and flavor.
  • Fresh Tomatoes: Alternatively, you can use 4 large fresh tomatoes, diced. Fresh tomatoes should be ripe for the best taste and can offer a fresher, more vibrant flavor.
• Olive Oil:
  • 2 tablespoons: Olive oil is the primary fat used in this recipe, providing a rich flavor and healthy fats essential for the ketogenic diet.
• Garlic:
  • 4 cloves, minced: Garlic adds a robust flavor and aroma to the sauce. It’s a key ingredient that enhances the overall taste profile.
• Onion (optional, in moderation):
  • 1 small onion, finely chopped: Onions can be used to add depth and sweetness to the sauce. If you are strictly counting carbs, you might want to reduce the quantity or omit them entirely, as onions contain more carbohydrates.
• Italian Seasoning (or individual herbs):
  • 1 tablespoon Italian seasoning: A blend of dried herbs like basil, oregano, and thyme that provides a classic Italian flavor.
  • Individual Herbs: You can use 1 teaspoon each of dried basil, oregano, and thyme if you prefer to mix your own seasoning.
• Salt and Pepper:
  • 1 teaspoon salt (or to taste): Enhances the flavors of the sauce.
  • 1/2 teaspoon black pepper (or to taste): Adds a hint of spiciness and depth to the sauce.
• Keto-Friendly Sweetener (optional):
  • 1 teaspoon keto-friendly sweetener: Use erythritol or stevia to balance the acidity of the tomatoes. This is optional and should be adjusted to taste.
• Red Pepper Flakes (optional):
  • 1/2 teaspoon red pepper flakes: Adds a bit of heat and spiciness to the sauce. This is optional and can be adjusted based on your spice preference.
• Tomato Paste (optional):
  • 2 tablespoons tomato paste: Used to thicken the sauce and add a richer tomato flavor. This is optional and can be omitted if you prefer a thinner sauce.

Instructions

Step 1. Prepare the Ingredients for Keto Spaghetti Sauce:

1. Garlic and Onion:
   • Finely chop 4 cloves of garlic.
   • Finely chop 1 small onion (optional, use in moderation if counting carbs).
2. Tomatoes:
   • If using fresh tomatoes, dice 4 large tomatoes. If using canned, have a 28-ounce can of crushed tomatoes ready.

Step 2. Cook the Sauce:

1. Heat the Olive Oil:
   • In a large saucepan, heat 2 tablespoons of olive oil over medium heat.
2. Sauté the Aromatics:
   • Add the minced garlic and chopped onion (if using) to the hot oil.
   • Sauté until the garlic is fragrant and the onion is translucent, about 3-5 minutes.
3. Add Tomatoes and Seasoning:
   • Add the crushed tomatoes (or diced fresh tomatoes) to the saucepan.
   • Stir in 2 tablespoons of tomato paste (if using) for thicker consistency.
   • Add 1 tablespoon of Italian seasoning (or 1 teaspoon each of dried basil, oregano, and thyme).
   • Season with 1 teaspoon of salt and 1/2 teaspoon of black pepper.
   • If desired, add 1/2 teaspoon of red pepper flakes for a spicy kick.
   • Stir everything together until well combined.

Step 3. Simmer and Serve:

1. Simmer the Sauce:
   • Bring the sauce to a gentle boil, then reduce the heat to low.
   • Let the sauce simmer for about 20-30 minutes, stirring occasionally. This allows the flavors to meld and the sauce to thicken.
2. Adjust Flavor:
   • If the sauce is too acidic, stir in 1 teaspoon of keto-friendly sweetener like erythritol or stevia to balance the acidity.
   • Taste the sauce and adjust seasoning if necessary.
3. Blend for Smoothness (Optional):
   • For a smoother sauce, use a blender or immersion blender. Be cautious when blending hot liquids to avoid splatters.
4. Serve:
   • Serve the Keto Spaghetti Sauce over your favorite Keto-friendly noodles such as zucchini noodles (zoodles) or shirataki noodles.
   • Alternatively, pair the sauce with grilled meats or use it as a base for other Keto-friendly dishes.

These instructions guide you through preparing a flavorful and keto-friendly spaghetti sauce from scratch. Starting with aromatic garlic and optional onion sautéed in olive oil, they ensure a fragrant base for the sauce. Incorporating either canned crushed tomatoes or diced fresh tomatoes—enhanced with tomato paste for thickness—the recipe builds depth with Italian seasoning, salt, pepper, and optional red pepper flakes for spice.

Keto Spaghetti Sauce offers a delicious twist on traditional pasta sauces, tailored specifically for those following a ketogenic diet. Bursting with flavors from garlic, olive oil, and a medley of Italian herbs, this sauce maintains its richness without the typical high-carb ingredients. Whether using canned crushed tomatoes or fresh diced tomatoes, the addition of tomato paste provides a hearty texture, while spices like red pepper flakes add a hint of warmth.

Perfectly balancing savory and tangy notes, Keto Spaghetti Sauce is not only versatile but also essential in enhancing keto-friendly meals. Its ability to pair seamlessly with zucchini noodles, shirataki noodles, or as a base for grilled meats showcases its adaptability. Beyond its culinary benefits, this sauce embodies the keto philosophy—promoting low-carb, high-fat content while delivering a satisfying dining experience without compromising on flavor or nutrition.

Keto Spaghetti Sauce Nutrition Info

Here’s a nutrition table for Keto Spaghetti Sauce based on the ingredients and typical serving size:

Nutrient	Amount per Serving
Calories	80-120 calories
Total Fat	6-8 g
– Saturated Fat	1 g
Sodium	300-400 mg
Total Carbohydrates	7-9 g
– Dietary Fiber	2-3 g
– Sugars	4-5 g
Protein	2-3 g

Note: Nutrition values may vary based on specific ingredients used and serving size. Adjustments can be made based on actual measurements and dietary needs.

This table provides a general overview of the nutritional composition of Keto Spaghetti Sauce per serving, reflecting its suitability for a ketogenic diet with moderate fat content and low carbohydrates.

Here’s a consolidated nutrition table for each ingredient typically used in Keto Spaghetti Sauce, based on common serving sizes or amounts used:

Ingredient	Serving Size	Calories	Total Fat (g)	Saturated Fat (g)	Sodium (mg)	Total Carbohydrates (g)	Dietary Fiber (g)	Sugars (g)	Protein (g)
Olive Oil	2 tablespoons	240	28	4	0	0	0	0	0
Garlic	4 cloves, minced	18	0	0	2	4	0	0	1
Onion	1 small, finely chopped	40	0	0	2	9	1	5	1
Canned Crushed Tomatoes	1 can (28 oz)	150	1	0	800	32	8	24	8
Tomato Paste	2 tablespoons	30	0	0	20	7	2	4	2
Italian Seasoning	1 tablespoon	6	0	0	1	1	1	0	0
Salt	1 teaspoon	0	0	0	2,325	0	0	0	0
Black Pepper	1/2 teaspoon	0	0	0	1	0	0	0	0
Red Pepper Flakes	1/2 teaspoon	0	0	0	0	0	0	0	0
Keto-Friendly Sweetener	1 teaspoon	0	0	0	0	0-1	0	0	0
Fresh Basil	1/4 cup, chopped	1	0	0	0	0	0	0	0

Note: Values are approximate and can vary based on specific brands and actual measurements used.

Delicious Topping Ideas

Here are some delicious topping ideas to enhance your Keto Spaghetti Sauce:

1. Grated Parmesan Cheese: Sprinkle freshly grated Parmesan cheese over the sauce just before serving for a savory and salty kick.
2. Fresh Basil Leaves: Tear or chiffonade fresh basil leaves and scatter them on top of the sauce for a burst of herbal freshness.
3. Crushed Red Pepper Flakes: For those who enjoy a bit of heat, sprinkle some crushed red pepper flakes on top to add a spicy dimension to your dish.
4. Sautéed Mushrooms: Quickly sauté sliced mushrooms in olive oil until golden brown and tender. Top your sauce with these for added umami and texture.
5. Freshly Ground Black Pepper: A generous sprinkle of freshly ground black pepper can enhance the flavors of the sauce and add a subtle spicy note.
6. Pine Nuts: Toasted pine nuts add a delightful crunch and nutty flavor. Scatter them over your sauce for an extra layer of texture.
7. Freshly Chopped Parsley: Finely chop fresh parsley and sprinkle it over the sauce for a bright and herbaceous finish.
8. Burrata or Mozzarella Balls: Add creamy richness by topping your sauce with small balls of burrata or fresh mozzarella. The warm sauce will melt the cheese slightly, creating a decadent topping.

These topping ideas not only add visual appeal but also introduce complementary flavors and textures to your Keto Spaghetti Sauce, making each bite a delightful experience.

FAQ

Can I use fresh tomatoes instead of canned tomatoes?

Yes, you can substitute canned crushed tomatoes with fresh tomatoes. Use about 4 large fresh tomatoes, diced. Ensure they are ripe for the best flavor. Adjust cooking time slightly to allow fresh tomatoes to break down and release their juices.

How can I thicken the sauce without using tomato paste?

If you prefer not to use tomato paste, you can simmer the sauce longer to allow it to reduce and thicken naturally. Alternatively, you can add a small amount of xanthan gum or a low-carb thickener of your choice, following the manufacturer’s instructions for usage.

Is onion necessary in Keto Spaghetti Sauce?

No, onion is optional in this recipe. While it adds flavor and sweetness, it also contributes carbohydrates. If you’re strictly following a low-carb or ketogenic diet, you may choose to omit or reduce the amount of onion used.

How do I store leftover Keto Spaghetti Sauce?

Store leftover sauce in an airtight container in the refrigerator for up to a week. You can also freeze the sauce in freezer-safe containers or bags for longer storage, up to three months. Thaw frozen sauce overnight in the refrigerator before reheating.

Can I use this sauce for other dishes besides spaghetti?

Absolutely! Keto Spaghetti Sauce is versatile and can be used in various keto-friendly recipes. It makes a delicious topping for zucchini noodles (zoodles), spaghetti squash, or even as a base for keto-friendly pizzas and casseroles. It also pairs well with grilled meats and vegetables, offering flexibility in meal planning while maintaining a low-carb profile.