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healthy spaghetti sauce recipe - Close-up of finished healthy spaghetti sauce recipe

Delicious Healthy Spaghetti Sauce Recipe at Home

A vibrant, nutrient-dense homemade spaghetti sauce made with pantry staples, fresh herbs, and zero added sugars or preservatives.

  • Total Time: 50 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 1 tablespoon extra virgin olive oil
  • 1 medium yellow onion, finely diced
  • 2 cloves garlic, minced
  • 1 can (28 ounces) whole peeled or crushed canned tomatoes
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon crushed red pepper flakes
  • Sea salt and freshly cracked black pepper, to taste
  • 1/2 pound extra-lean ground turkey or plant-based protein (optional)
  • A generous handful of fresh basil leaves, chopped

Instructions

  1. Step 1: Sautéing Aromatics – Heat olive oil in a large pot over medium heat, add onions and garlic, and sauté until translucent and fragrant.
  2. Step 2: Blending the Tomatoes – Pour in the canned crushed tomatoes with their juices, scraping the bottom of the pot to incorporate the caramelized aromatics.
  3. Step 3: Simmering for Depth – Reduce heat to low, partially cover the pot with a lid, and let the mixture simmer gently to thicken.
  4. Step 4: Seasoning and Spicing – Sprinkle in dried oregano, red pepper flakes, sea salt, and black pepper, letting the spices marry for at least 20 minutes.
  5. Step 5: Incorporating Lean Proteins – Brown extra-lean ground turkey in a separate skillet if desired, then fold it directly into the simmering sauce.
  6. Step 6: Adding Fresh Finishing Touches – Turn off the heat and stir in the chopped fresh basil leaves to release their essential oils.
  7. Step 7: Serving and Storing – Ladle the finished sauce over whole grain noodles or store leftovers in an airtight glass container in the refrigerator for up to 5 days.

Notes

To reduce natural acidity without adding sugar, grate a small amount of fresh carrot into the pot early in the simmering phase.

  • Author: Mike
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Category: Sauce
  • Method: Simmering
  • Cuisine: Italian
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 cup
  • Calories: 120 kcal
  • Sugar: 6 g
  • Sodium: 320 mg
  • Fat: 4 g
  • Saturated Fat: 0.5 g
  • Unsaturated Fat: 3 g
  • Trans Fat: 0 g
  • Carbohydrates: 18 g
  • Fiber: 4 g
  • Protein: 3 g
  • Cholesterol: 0 mg

Keywords: healthy spaghetti sauce, homemade marinara, clean eating, tomato sauce recipe