Healthy Marinara Sauce
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.Simmering a pot of healthy marinara sauce made with canned tomatoes, fresh garlic, and Italian herbs beats buying a premade mix from the store. This sauce is smooth, slightly tangy, and rich without needing any sugar or additives. All it takes is 15 minutes for me to make this extremely versatile sauce that elevates any meal.
For me, a good, healthy marinara sauce balances out the acidity of the tomatoes with aromatics and cooking without adding any refined sugar. Quality ingredients help create an authentic flavor in a sauce that is low in calories. I use a similar approach whenever I make my vegan bechamel sauce. If you love sauces but do not enjoy the artificial flavors of pre-packaged ones, try this recipe. It is quick enough to be considered convenient.
I started making this healthy marinara sauce more and more frequently when I started doing homemade pizzas at least once a week. I have always paid close attention to labels and realized how many store-bought versions of marinara sauce include unnecessary amounts of sugars and preservatives, which is also why I make my own vegan BBQ sauce. These days, it is rare to find bottled sauce in my refrigerator; my husband says we are more likely to find a double rainbow in our fridge. Ha!
👩🏽🍳 Why I Love This Recipe
A fresh batch of healthy marinara sauce delivers exactly what I look for as a mom and nutritionist who loves to cook. Tomatoes, even canned ones, bring natural antioxidants like lycopene, while garlic adds a savory base along with potential immune-supporting benefits. The result is a clean and blanched sauce that does not detract from the rest of the meal, as so many other sauces do with their potent flavors.
The technique behind this sauce keeps everything simple, while still building a classic flavor. I saute the onion until soft to release its natural sugar, then add the garlic and cook briefly so it remains fragrant without turning bitter. Then, after adding the tomatoes and seasoning, all this sauce needs is a quick simmer to give the tomatoes and herbs a chance to meld together.
There was a time when my kids refused to eat anything that had visible chunks of tomato in it. Much to my horror, they started asking for plain old bottled ketchup on their pizzas, and that was just something I could not get behind. The pickiness became so extreme that they even agreed to have a margherita pizza with no tomato. So basically, it was a large grilled cheese. Then one night, I accidentally placed my husband’s pizza with a healthy marinara sauce base in front of my eldest, which was eaten without issue. My husband was not impressed with his dry meal and wanted to switch, but most of it was already gone. I highly recommend keeping a batch in your fridge at all times, as it works across many meals and is loved by the pickiest eaters.
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🥘 Ingredients
This healthy marinara sauce needs just a handful of simple ingredients, most of which I would bet are already in your kitchen cupboards. This is what I use:
Tomatoes: I use crushed or diced canned tomatoes as the base, which gives the sauce texture and a natural sweetness.
Garlic: I add fresh minced garlic for a sharp, savory not that build flavor.
Onion: This creates a slightly sweet and aromatic foundation.
Olive oil: I use olive oil to saute the aromatics and for a smooth, rich finish.
Red wine vinegar: A small amount brightens the sauce and balances the acidity of the tomatoes.
Italian herbs: I use dried herbs for an authentic flavor.
Salt and pepper: I season gradually to enhance the natural flavors.
🔪 How To Make
I prepare this healthy marinara sauce in one pot and focus on layering the flavors while keeping a slight acidity. This is how I get that authentic taste:
Saute onion: First, I heat the olive oil in a pot, and cook the diced onion until it is soft and translucent. Then I add garlic and cook briefly until fragrant.
Add tomatoes and seasoning: Next, I pour in the tomatoes, then add the vinegar, herbs, salt, and pepper.
Simmer: I bring the sauce to a gentle simmer and let it cook until it thickens slightly and the flavors blend.
Adjust and finish: I taste the sauce and adjust the seasoning if needed, then allow it to cool before storing or serving.
💭 Expert Tips
My #1 Secret Tip for this healthy marinara sauce recipe is to cook the onion slowly until it turns soft and lightly sweet before adding anything else. This step builds the base flavor and helps balance the acidity of the tomatoes without sugar.
Other Tips To Keep In Mind:
- Gentle simmer: I keep the heat low once the tomatoes are added, to avoid a harsh over-reduced flavor.
- Taste as you go: Since tomatoes differ in flavor, I taste at various stages and adjust the seasoning as I go.
- Choose good tomatoes: Where possible, I use tomatoes like canned San Marzano tomatoes for the best flavor. These are naturally sweet, low in acidity, with an intense flavor.
- Rub herbs: If using dried herbs, I like rubbing them between my palms before adding to the pot. This releases their oils and intensifies the flavor.
- Add umami: Whenever I have Parmesan or pecorino rinds leftover, I add them to the sauce as it simmers and remove them before serving. This does a great job of adding more dimension to the sauce.
📖 Variations
These are 3 variations that feature a few simple changes that take this healthy marinara sauce to new levels:
Fresh herb mix: In addition to the dried herbs, I add 2 tablespoons of chopped fresh basil at the end for a fresher flavor. This also works really well with oregano and Italian parsley. Personally, I love adding a mix of all three herbs.
Roasted garlic: I replace the raw garlic with 3 cloves of roasted garlic. This gives the marinara a sweeter and milder taste. My kids enjoy this version, as sometimes the raw garlic is a bit too sharp for them.
Puttanesca upgrade: I add 1/4 cup pitted and roughly chopped kalamata olives, 1/2 teaspoon red pepper flakes, 1 tablespoon chopped, drained capers, and 1 teaspoon light miso paste to the pot and simmer. I finish with fresh parsley or basil and serve it with some fresh pasta for a quick plant-based puttanesca.
🍽 Serving Suggestions
This healthy marinara sauce is great for pizza bases or as the main sauce in pasta dishes. For your next Italian dinner night, I recommend combining this marinara sauce with my mushroom walnut taco meat and fresh basil, then serving it over homemade vegan pasta. This creates a comforting meal that can be enjoyed as is, or with a spoonful of vegan kale pesto.
I love using this marinara sauce as the base of my margherita flatbread, and as a lazy alternative to fresh tomatoes on my bruschetta burrata when I need something tasty and satisfying for lunch. My kids enjoy it when I use it in my spinach and cheese ravioli recipe instead of fresh tomatoes. I lay the slightly undercooked ravioli in a baking dish, cover it with marinara, then spoon over some vegan white cheese sauce, and shredded mozzarella. I bake this until the sauces are warmed through and the cheese is golden and bubbly.
🧊 Storing And ♨️ Reheating
Refrigeration: I store sauce in an airtight container in the refrigerator for up to 5 days. You could also store it in a sterilized mason jar to extend the shelf life slightly.
Freezing: I portion the sauce into freezer-safe containers and freeze for up to 3 months.
Reheating: If frozen, I thaw in the refrigerator overnight, then reheat gently on the stove, stirring occasionally until warmed through.
❓Recipe FAQs
How can I add more sweetness without using sugar?
If my tomatoes are especially acidic, I add one whole peeled carrot to the sauce as it simmers, then remove it once the cooking is complete. The natural sweetness in the carrot cuts through the acidity and gives the sauce a more rounded flavor.
What is the difference between marinara sauce and regular tomato sauce?
Marinara is usually a quicker sauce that contains fewer ingredients, with a looser chunky texture and bright acidic flavor. Whereas a store-bought tomato sauce or pomodoro sauce is much thicker, with a sweeter, concentrated flavor as a result of a longer cooking time. Pomodoro sauce is usually cooked for 1 1/2 – 3 hours, and is what most stores sell as a premade pasta sauce.
How can I make my marinara sauce smoother or chunkier?
For a smoother sauce, I blend the marinara with an immersion blender or standard blender after it is done cooking. And if I want it chunkier, I leave the tomatoes as they are and stir very gently while simmering to keep some texture. You could also add in a diced peeled tomato during the final few minutes of simmering.
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🎥 Watch How to Make It
Healthy Marinara Sauce
Simmering a pot of healthy marinara sauce made with canned tomatoes, fresh garlic, and Italian herbs beats buying a premade mix from the store. This sauce is smooth, slightly tangy, and rich without needing any sugar or additives. All it takes is 15 minutes for me to make this extremely versatile sauce that elevates any meal.
Servings: 16
Calories: 26kcal
Ingredients
- 28 ounces canned crushed tomatoes 800g
- 2 garlic cloves crushed
- ½ onion diced
- 1 tablespoon olive oil
- ½ tablespoon red wine vinegar
- 2 teaspoons dried Italian mixed herbs
- ¼ tsp salt more to taste
- ⅛ tsp black pepper more to taste
Instructions
- Heat olive oil in a large pot. Add the diced onion and sauté until translucent, add the garlic and continue to cook for one to two minutes.
- Add all the remaining ingredients, bring to a boil. Reduce heat and simmer for five minutes; stirring.
- Remove from heat and allow to cool completely before storing in an airtight container in the refrigerator for five days. This recipe makes 4 cups of marinara sauce. One serving is ¼ cup.
Notes
- My #1 Secret Tip for this healthy marinara sauce recipe is to cook the onion slowly until it turns soft and lightly sweet before adding anything else. This step builds the base flavor and helps balance the acidity of the tomatoes without sugar.
- Gentle simmer: I keep the heat low once the tomatoes are added, to avoid a harsh over-reduced flavor.
- Taste as you go: Since tomatoes differ in flavor, I taste at various stages and adjust the seasoning as I go.
- Choose good tomatoes: Where possible, I use tomatoes like canned San Marzano tomatoes for the best flavor. These are naturally sweet, low in acidity, with an intense flavor.
- Rub herbs: If using dried herbs, I like rubbing them between my palms before adding to the pot. This releases their oils and intensifies the flavor.
- Add umami: Whenever I have Parmesan or pecorino rinds leftover, I add them to the sauce as it simmers and remove them before serving. This does a great job of adding more dimension to the sauce.
Nutrition
Serving: 4tbsp | Calories: 26kcal | Carbohydrates: 4g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 102mg | Potassium: 152mg | Fiber: 1g | Sugar: 2g | Vitamin A: 107IU | Vitamin C: 5mg | Calcium: 18mg | Iron: 1mg
This is so delicious – love marinara sauce!
Thanks so much Mandy!
Looks really yummy! Perfect for pizza! Thanks for the recipe!
Thanks Tavo! Enjoy!
This looks wonderful! Completely comforting and so good for you. Thanks for this recipe!
Totally! I’m sure you will love it!
Never buying store-bought again!!
Totally! So much easier and tastier to make it at home!
I love how simple this is. Exactly how a marinara should be! And the fact that you can make a from-scratch marinara for your impromptu weeknight pasta is great. Love the cook time on this.
Thanks so much Dana!! 🙂