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!

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:

• Silver Palate Low Sodium Marinara Sauce (115mg sodium per serving) - available at some Giant Eagle locations and Amazon
• Victoria Low Sodium Marinara Sauce (120mg sodium per serving) - available at Walmart
• Yo Mama's Pasta Sauces (all 130mg sodium per serving or less, except Velvety Vodka Sauce) - available online

Tips and Substitutions

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

• Salsa Verde
• Cilantro Lime Sauce
• Low Sodium Enchilada Sauce
• Salt Free Ketchup
• Healthy Italian Dressing & Marinade

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!

📖 Recipe

4.45 from 9 votes

Print

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 teaspoon Olive Oil
• 4 Garlic Cloves, minced
• 5 lbs Fresh Tomatoes, chopped (56 oz canned Crushed Tomatoes, No Added Salt)
• 1 tablespoon + 1 teaspoon Dried Basil
• 2 teaspoon 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.

Nutrition Facts

Low Sodium Spaghetti Sauce

Amount Per Serving (0.5 cup)

Calories 85 Calories from Fat 21

% Daily Value*

Fat 2.3g4%

Saturated Fat 0.3g2%

Polyunsaturated Fat 0.5g

Monounsaturated Fat 1.2g

Sodium 19.3mg1%

Potassium 908.3mg26%

Carbohydrates 15.6g5%

Fiber 4.7g20%

Sugar 10g11%

Protein 3.5g7%

Vitamin A 159.3IU3%

Vitamin C 52.4mg64%

Calcium 46.9mg5%

Iron 1.2mg7%

* Percent Daily Values are based on a 2000 calorie diet.