Keto spaghetti sauce: It is usually eaten with a thick and creamy sauce. There are many types of spaghetti sauces, and each has its unique characteristics. However is there a Keto Spaghetti sauce? And can you make one at Home?
In this article, we will try to explain whether you can add spaghetti sauce to the Ketogenic diet or not. We will also discuss several Keto-friendly spaghetti sauce recipes and their substitutes.
Is Spaghetti Sauce Keto?
Spaghetti sauce contains a high quantity of flour, and as we know, flour is rich in carbohydrates. Unless your spaghetti sauce is modified and has a low carb content, you cannot make it a part of the Keto diet.
Taking a high intake of flour will kick you off ketosis. However, Keto-friendly spaghetti sauce is available commercially, and you can also make it at home. All you need is a few ingredients such as olive oil, Garlic cloves, Basil, and parsley, and crushed tomatoes.
Homemade Keto Spaghetti Sauce
Nutrition Facts
- Net Carbs: 3.6 grams
- Fiber: 0.9 grams
- Total Carbohydrates: 4.4 grams
- Protein: 0.9 grams
- Fat: 2.3 grams
Ingredients
- Garlic: Three cloves
- Olive Oil (Extra virgin): 2 ½ tbsp.
- Crush Tomatoes (Organic): 28 ounces
- Basil: Five Leaf
- Kosher Salt: One tsp.
- Parley: Four sprig
Instructions
- Preheat a sauté pan (medium-sized) over medium-high heat.
- Once the pan is hot, add the extra virgin olive oil.
- Swirl the pan to spread the Oil.
- Add crushed garlic cloves to the pan.
- Let the garlic cook for thirty seconds.
- Then add the crushed tomatoes to the pan.
- Next, add parsley and basil to the pan.
- Stir the mixture occasionally and let it simmer for five to ten minutes.
- Next, pour salt into the mixture.
- Once the sauce is done, remove the herbs (parsley, Basil) before serving it.
Keto Marinara Sauce
Nutrition Facts
- Calories: 84
- Fat: Seven grams
- Net Carbs: Three grams
- Protein: One gram
- Serving Size: ½ cup
Ingredients
- Tomatoes (Peeled): 28 ounces
- Red Wine Sugar: One tbsp.
- Olive Oil (Extra virgin): ¼ cup
- Black Pepper: ¼ tsp.
- Red Pepper Flakes: ½ tsp.
- Onion Powder: One tsp.
- Garlic Powder: One tsp.
- Basil (Dried): One tsp.
- Oregano (Dried): One tsp.
- Parsley (Dried): One tsp.
- Kosher Salt: One tsp.
Instructions
- Puree the olive Oil and tomatoes in a blender or a food processor.
- Add the remaining ingredients.
- Mix all the ingredients well.
- Taste the mixture; if you feel more salt needs to be added, then add it.
- Once the mixture is done, pour it into a bowl.
Keto Pasta Sauce
In this recipe, we will discuss the Keto-friendly Alfredo sauce.
Nutrition Facts
- Calories: 10.3 grams
- Carbohydrates: 3.8 grams
- Fat: 53.8 grams
- Cholesterol: 177.3 mg
- Sodium: 391.9 mg
Ingredients
- Unsalted Butter: ½ cup
- Garlic Cloves (Crushed): Two
- Heavy Whipping Cream: Two cups
- Cream Cheese (Packaged/soft): Four ounces
- Parmesan Cheese (Grated): 1 ½ cup
- Ground Nutmeg: One pinch
- White Pepper: One pinch or to taste
Instructions
- Melt the unsalted butter in a saucepan.
- Cook the garlic cloves in the pan for about two minutes.
- Add the whipping cream and cream cheese to the mixture.
- Slowly, add the grated parmesan cheese to the saucepan.
- Stir the mixture until it thickens.
- Add salt, white pepper, and nutmeg to the sauce.
- Stir the mixture for five to seven minutes.
Keto-Friendly Tomato Sauce
Nutrition Facts
- Calories: 109
- Protein: 1.9 grams
- Fat: 9.5 grams
- Carbohydrates: 5.9 grams
- Sodium: 574.7 mg
- Calcium: 48.8 mg
- Potassium: 263.1 mg
- Iron: 1.5 mg
Ingredients
- Canned Sans Marzano Style Tomatoes (peeled): One can (28 ounces)
- Olive Oil (Extra virgin): ¼ cup
- Garlic Powder: One tsp.
- Basil (Dried): One tsp.
- Salt: One tsp.
- Oregano (Dried): ½ tsp.
- Black Pepper (Grounded): ½ tsp.
Instructions
- Place tomatoes in a blender.
- Add Olive oil to the blender.
- Then add the basil, oregano, pepper, and salt, and garlic powder.
- Mix all the ingredients well.
- Once the sauce has a smooth texture, pour it into a bowl.
Not All Tomato-Based Foods Are Keto Friendly
Raw tomatoes are allowed on the Keto diet, but several tomato dishes are prohibited.
Tomatoes Products That Are Bought From Stores Such As:
- Tomato paste
- Salsa
- Tomato sauce
- Tomato juice
Contain added sugar, which is not allowed on the Keto diet. Therefore, it is important to check the ingredients of tomato products before buying them and avoid products with extra sugar.
Sundried tomatoes are also less likely to be part of the Ketogenic diet than normal tomatoes.
The reason sundried tomatoes are not considered part of the Ketogenic diet is that they have a low content of water, which pushes their content of net carbs to 23 grams, which is more than the carb content in normal tomatoes.
Health Benefits Of Tomatoes Keto Spaghetti Sauce
Tomatoes have been linked to several types of health benefits:
Immune System
The National Institutes of Health (NIH) has stated that a medium-sized raw tomato provides 19 % of your daily requirement of Vitamin C. Vitamin C is a type of antioxidant; it helps protect the cells in the body from damaging and boosts the immune system.
A study conducted on Naringenin, a flavonoid in the tomato skin, concluded that Naringenin could promote the healthy functioning of the immune system.
Digestion
Tomatoes contain a high fiber content, which can help eradicate constipation as long as you consume fiber from other sources (25 to 31 grams).
Reducing The Risk Of Cancer
A study in 2010 concluded that lycopene in tomatoes could reduce the risk of prostate cancer. Cooked tomatoes are even richer in lycopene, as the cooking procedure releases more lycopene from within the tomato skin.
Eye Health
Tomatoes also contain essential antioxidants such as lutein and beta-carotene, and they help reduce the risk of age-related macular degeneration (AMD) and light-induced damage to the eyes.
Keto Spaghetti Sauce Substitutes
Spicy Lemon Herb Sauce
Nutrition Facts
- Calories: 390
- Carbohydrates: Seventeen grams
- Fat: 37 grams
- Protein: Four grams
- Sugars: Four grams
Ingredients
- Shallot (Peeled/Roughly chopped): One
- Garlic Cloves (Peeled/Smashed): Two
- Parsley (Roughly chopped): One bunch
- Mint (Roughly chopped): One brunch
- Cilantro (Roughly chopped): One bunch
- Lemons (Zested/Juiced): Two
- Olive Oil: ½ cup
- Salt: One tsp.
- Black Pepper (Freshly grounded): Two tsp.
- Red Pepper Flakes: One tsp.
Instructions
- In a Food processor or blender, pulse the garlic, shallot, lemon zest, and herbs.
- Next, add the lemon juice and olive oil to the mixture.
- Once the mixture has a smooth appearance, add pepper, salt, and red pepper flakes.
- Once done, pour the sauce into an airtight container.
- The sauce will be edible for a week.
Basil Pesto Sauce
Nutrition Facts
- Calories: 372
- Carbohydrates: Four grams
- Fat: 38 grams
- Protein: Six grams
- Cholesterol: 11 mg
- Sodium: 359 mg
- Potassium: 135 mg
- Iron: One mg
- Vitamin C: Three mg
- Calcium: 134 mg
Ingredients
- Basil Leaves (Packed/Fresh): Two cups
- Romano or Parmesan Cheese (Grated): ½ cup
- Olive Oil (Extra virgin): ½ cup
- Pine Nuts/Walnut (Chopped): 1/3 cup
- Garlic Cloves (Minced): Three
- Salt: ¼ tsp.
- Black Pepper (Freshly grounded): 1/8 tsp.
Instructions
- Put the Pine nuts, and Basil leaves in a food processor and plus several times.
- Add cheese and garlic leaves to the food processor and pulse.
- Pour the olive oil slowly into the mixture.
- Add salt and pepper to the mixture.
- Mix all the ingredients well.
- Once the sauce is done, serve it with baked potatoes, crackers, and more.
Avocado Hollandaise
Nutrition Facts
- Total calories: 201
- Fat: 21 grams
- Carbs: Four grams
- Protein: One gram
- Sugar: Zero grams
Ingredients:
- Ripe medium Hass Avocado (Diced): One
- Lemon Juice: Two tsp.
- Olive Oil (Extra virgin): Two tbsp.
- Kosher Salt: To taste
- Pepper: To taste
- Poached eggs (for serving)
Instructions:
- In a blender, add 1/3 cup of hot water, Avocado, and lemon juice.
- Puree the ingredients until their texture is smooth (for about two minutes).
- With the blender still running, add the olive oil to the mixture.
- Season the sauce with pepper and salt.
- You can serve the sauce with poached eggs as well.
Coconut Herb Sauce
Nutrition Facts
- Calories: 206
- Fat: 25 grams
- Carbs: Fourteen grams
- Protein: Six grams
- Sugar: Three grams
Ingredients
- Coconut Milk (Can): Fourteen ounces
- Parsley (Chopped): 1 ¼ cup
- Scallions (Chopped): Four
- Garlic Clove (Peeled/Crushed): One
- Lemon (Juice/Zest): One
- Kosher Salt and Pepper (freshly grounded): To taste
- Red Pepper Flakes: For serving
Instructions
- Pour scallions, coconut milk, parsley, lemon zest, and juice into the food processor.
- Pulse the ingredients.
- Mix the ingredients well.
- Stop the food processor, and add salt and pepper.
- Once the sauce is done, serve it.
Conclusion
Normally, spaghetti sauces have an irresistible flavor and a thick and silky texture. However, the most common ingredient in these sauces is flour, which has a high carb content. Due to flour, most spaghetti sauces are not allowed on the Ketogenic diet.
However, in this article, we have discussed how to make Keto spaghetti sauce at Home. We have discussed four types of Keto-friendly spaghetti sauces that you can try at home. In addition to that, we also discussed substitutes for spaghetti sauces that are easy to make.
Along with the recipe of tomato sauce, we have also explained the importance of tomatoes and whether they are allowed on the Keto diet or not. This article will allow you to add more items to your Keto diet and make it interesting.
Try out the recipes mentioned in this article; keep an eye on the carbohydrates and avoid unhealthy ingredients.
