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!
What You’ll Need
- Cherry Tomatoes
- Garlic
- Olive Oil
- Balsamic Vinegar
- Fresh Thyme
- Sugar
Variations of Low Sodium Marinara
Firstly, the roasted tomatoes are so delicious if you just want to eat them or spoon them onto toast instead of blending. I love them on top of ricotta toast. Or you could just toss in the pasta if you like the texture of the whole roasted tomatoes, instead of using the blender.
You can also get creative with what you add to this. You can add different seasonings like onion powder, basil, oregano, Italian seasoning, etc. Another option is to add other veggies before you roast, like chopped carrots or onion. You could also brown some ground beef, pork, or chicken, and add the blended sauce to make a meat sauce. Or just serve with some low sodium meatballs.
FAQ
Why Make Low Sodium Marinara?
If you are on a low sodium diet, the recommendation is typically between 1500-2000 mg of sodium per day. A serving of jarred spaghetti sauce (usually about 1/2 cup) can be anywhere from 300-600 mg of sodium. If you add any other sources of sodium (frozen/prepared meatballs, garlic bread, salad dressings, seasonings on the other sides, you could be consuming a significant portion of your day’s sodium allotment. By preparing a low sodium spaghetti sauce, you have the ability to add some of these other foods and still be within your goal.
Making Ahead/Storage
You can make this ahead of time and store in the fridge for 3-5 days, or in the freezer for up to 3 months. If you have a big crop of cherry tomatoes and don’t have time to make the sauce, just throw the tomatoes in a ziplock into the freezer and make the sauce anytime within 3 months. Just thaw and proceed with the recipe.
Serving Suggestion
Because this sauce is very low sodium, you do not need to limit the serving size. Use to your heart’s content.
Other Low Sodium Recipes You’ll Love
Low Sodium Marinara Sauce
Ingredients
- 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
Instructions
- 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 your 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.
