Low Sodium Spaghetti Sauce (Low Sodium Marinara Sauce)

If you need a simple, quick, and low sodium spaghetti sauce, look no further! This sauce takes just 20 minutes, but only tastes complicated. We use either fresh tomatoes or canned tomatoes, so it works year round. And since it’s a low sodium marinara sauce, you can feel good about enjoying as much as you want! On your favorite pasta, with meatballs, or any other Italian-inspired dish you like, this sauce is a must-make!

Bowl of marinara sauce

How to make low sodium spaghetti sauce

I kept this homemade healthy spaghetti sauce recipe easy and simple, and you can use either fresh or canned tomatoes. If you use canned tomatoes, find the no added salt varieties. That’s what is going to keep this a heart healthy spaghetti sauce!

I start with sauteing a good amount of garlic. You’ve probably heard that garlic is healthy, but did you know it may help lower blood pressure, lower cholesterol, and improve immunity (1)? Plus, it’s SO DELICIOUS!

Once the garlic is sauteed, we pop the tomatoes and herbs into the pan for a quick simmer, and then it all goes into the blender. This makes the whole sauce the same consistency. You can blend it smooth, or leave it chunky to your liking!

If it’s too watery, try one of these methods to thicken your no salt spaghetti sauce quickly and easily!

Always taste it before you serve it. Now you can add a little salt if you think it needs it. Some people also like to add sugar to their sauce, but I find this low salt marinara sauce is fresh tasting and delicious without it. In general, the less added sugar and salt you eat, the less you will feel the need to add to food. If you are just starting out on your heart healthy journey, consider adding a bit of sugar if the sauce seems too acidic to you. Reduce the amount you use over time, until you don’t need any at all!

What are low sodium pasta sauce brands?

I get it. You don’t always want to make everything from scratch. Sometimes you just want to buy a jar of sauce that won’t spike your blood pressure, right?

In general, look for a pasta sauce that’s less than 150mg sodium per serving. That still may be higher than you want, but you won’t break the sodium bank with that amount. You also want to check out the added sugar amount. Ideally, there would be none (and my recipe doesn’t have any!), but look for one that’s as low as you can find. There’s usually sugar added to jarred marinara sauce, but not always. Here are some brands to consider:

Tips and Substitutions

How to make spaghetti sauce thicker

Depending on how much water is in your tomatoes, your sauce may be too watery – or it might just be thinner than you prefer! Either way, the good news is this is an easy fix using one of a few easy methods:

– Simply boil off the extra liquid. Simmer the sauce with the lid off until enough liquid has evaporated to make it the consistency you prefer.
– Stir in about a tablespoon of no added salt tomato paste, and simmer for a few minutes to allow it to thicken, and cook off the “metallic” taste of the tomato paste. Add more if it’s still not thick enough.
– Add some tomato sauce. Doing this may dilute the taste, so you may want to add some additional herbs and spices. Remember to look for no added salt tomato sauce.
– Mix a tablespoon of cornstarch with 2 or 3 tablespoons of cold water, and add it, little by little, to the sauce. Stir and allow it to simmer and thicken between additions of the cornstarch mixture to avoid thickening it too much!

How to make spaghetti sauce with fresh herbs

If you prefer using fresh herbs, you will want to wait to put them in right before you blend your sauce. Use 4 Tbsp fresh basil, and 2 Tbsp fresh oregano.

Try some of our other low sodium sauce recipes, too:

Do you need recipes for your low sodium spaghetti sauce? I recommend serving this marinara sauce with Zucchini Lasagna Rolls, Vegetarian Stuffed Peppers, Italian Style Black Bean Meatballs, or simply over your favorite whole grain pasta.

Please let me know if you make this low sodium marinara sauce in the comments below!

Low Sodium Spaghetti Sauce

This marinara sauce is simple and only takes 20 minutes! It's low sodium, too, so you feel good about enjoying as much as you want!

Course Condiment, Sauce
Cuisine Italian
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, LowLactoseDiet, LowSaltDiet, VeganDiet, VegetarianDiet
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6 (Makes about 3 cups total)
Calories 85 kcal
Author Laura Yautz

Ingredients

  • 2 tsp Olive Oil
  • 4 Garlic Cloves, minced
  • 5 lbs Fresh Tomatoes, chopped (56 oz canned Crushed Tomatoes, No Added Salt)
  • 1 Tbsp + 1 tsp Dried Basil
  • 2 tsp Dried Oregano
  • Pinch of Salt

Instructions

  1. Heat the oil in a large skillet over medium heat, and add the minced garlic.
  2. Saute about a minute, until very fragrant, and add the tomatoes, basil, oregano, and salt.
  3. Bring to a simmer, reduce the heat to low, cover, and continue simmering for 15 minutes.
  4. Turn off the heat, uncover, and allow the sauce to cool a bit to avoid burns.
  5. Carefully, transfer the sauce to your food processor or blender. Process until the sauce is the level of smoothness you prefer. Be sure to vent the food processor or blender to allow the steam to escape.
  6. Return the sauce to the pan to warm through, if needed. Use as desired.
Bowl of marinara sauce. Text overlay: Low Sodium Spaghetti Sauce; quick and easy.
Bowl of spaghetti sauce. Text overlay: Low Sodium Marinara Sauce; quick and easy.

2 thoughts on “Low Sodium Spaghetti Sauce (Low Sodium Marinara Sauce)

  • June 13, 2021 at 10:32 am
    Permalink

    The nutrition information following the recipe says it has 899.5mg of sodium per serving. I’m guessing that’s not the correct info for the recipe since it’s supposed to be a low sodium sauce. Any idea what the real nutrition information is for this recipe?

    Reply
    • June 16, 2021 at 9:25 am
      Permalink

      Hi Heidi – Yikes! Thank you so much for mentioning that! That’s definitely not right, and I’m going to fix that ASAP! The amount per serving of sodium should be around 19 mg, give or take, depending on how big your “pinch” of salt is.

      Reply

Leave a Reply

Your email address will not be published.

Recipe Rating




Close up of a strawberry being dipped into brownie batter dip.

Did you know: Snacks don't have to be unhealthy!

Download our FREE guide to snacking well for your heart! This guide is packed with delicious ideas (including brand names) for any snack craving! You'll also get all our latest tips and recipes in your email!

Success! Check your email for your free guide!