Can a low sodium spaghetti sauce actually taste good?

Low sodium spaghetti sauce might sound like a drag. We get it, salt is everywhere and in everything. When you swap out regular foods for low sodium foods, it is certainly challenging as your taste buds adjust. But they do adjust, and it’s reason to experiment with other flavors!

If you’re struggling to cook flavorful foods without salt, check out our no salt seasoning blends!

This sauce is so good. It’s even better if you have a large crop of cherry tomatoes in the summer that need to be used. One thing that I love about this sauce is it’s multifaceted. You roast the cherry tomatoes and can either use the sauce as is – spoon the roasted tomatoes on toast, tossed it with pasta, etc. Or you can blend it up in the blender until it’s smooth and use as your typical marinara.

I love a good piece of sourdough, toasted, and topped with ricotta and the roasted tomatoes. SO GOOD.

But if you’re looking for more of a marinara style sauce, have no fear. Blend this low sodium spaghetti sauce up until smooth and it’s ready for your spaghetti and meatballs!


Low Sodium Marinara Sauce

Course: Kitchen Basics
Cuisine: American, Italian
Condition: Heart Health, Low Sodium
Servings: 4 servings


  • 2 lb cherry tomatoes
  • 4 cloves garlic peeled
  • 1/3 cup olive oil
  • 2 tbsp balsamic vinegar
  • 1 tbsp thyme fresh, stems removed
  • 1 tsp sugar


  • Preheat oven to 325 degrees F. Combine all ingredients in a 13x9 baking dish. Bake until tomatoes are softened and caramelized, about 60-70 minutes.
  • You can serve the sauce as is, or let it cool slightly and working in batches, blend until smooth.

Low sodium eating is a challenge, and it takes time getting used to it. But if you’re doctor recommended reducing sodium, canned and jarred products, like marinara, can be a big source of sodium. With a little planning on your end, you can roast up a delicious sauce for your pasta, no salt added!


An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.