Healthy Marinara Sauce

Transform your dishes with this simple and flavorful Homemade Healthy Marinara Sauce! Made with wholesome ingredients like ripe, unsalted crushed tomatoes, aromatic garlic, and a medley of dried herbs, this heart-healthy recipe is perfect for pasta, pizzas, or as a dipping sauce. Ready in just 40 minutes, this sauce skips the added sugar and heavy fats of store-bought versions, letting the natural sweetness of tomatoes shine. A touch of crushed red pepper flakes adds optional heat, while fresh parsley provides a vibrant garnish. Ideal for meal prep, this versatile sauce can be stored or frozen for convenient use whenever you need a burst of Italian-inspired flavor.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 6

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 28 ounces crushed tomatoes (unsalted)
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.25 teaspoons crushed red pepper flakes (optional)
• 1 teaspoon sea salt
• 0.25 teaspoons black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large saucepan over medium heat.

Step 2

Add the finely chopped onion and sauté for 3-4 minutes, stirring frequently, until softened and translucent.

Step 3

Add the minced garlic and cook for 1 additional minute, stirring constantly, until fragrant but not browned.

Step 4

Stir in the crushed tomatoes, tomato paste, dried oregano, dried basil, crushed red pepper flakes (if using), sea salt, and black pepper.

Step 5

Reduce the heat to low and let the sauce simmer gently uncovered for 25-30 minutes, stirring occasionally, until the flavors meld together and the sauce thickens slightly.

Step 6

Taste and adjust the seasoning with extra salt or black pepper, if needed.

Step 7

Remove from heat and garnish with chopped fresh parsley, if desired.

Step 8

Serve warm over cooked pasta, spread on pizza dough, or use as a dipping sauce. Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for longer storage.

Nutrition Facts

Serving size	987.6 grams (987.6g)

Amount per serving	% Daily Value*
Calories	498

Total Fat 28.50g	37%
Saturated Fat 3.80g	19%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 2423mg	105%
Total Carbohydrate 57.90g	21%
Dietary Fiber 14.60g	52%
Total Sugars 32.00g
Protein 10.40g	21%

Vitamin D 0IU	0%
Calcium 192mg	15%
Iron 8mg	44%
Potassium 2119mg	45%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.4%

Protein: 7.9%

Carbs: 43.7%