Light and Flavorful Low Calorie Pasta Sauce Recipe for Your Healthy Pasta Delight


Are you looking for a delicious and healthy low calorie pasta sauce recipe? Look no further! In this article, we will share a light and flavorful pasta sauce recipe that is both low in calories and bursting with taste. Whether you are watching your weight or simply looking for a nutritious option, this sauce is perfect for your pasta delight. So let’s dive in and learn how to make this delectable low calorie pasta sauce!


To make this low calorie pasta sauce, you will need the following ingredients:

  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 2 cloves of garlic, minced
  • 1 can (14 oz) crushed tomatoes
  • 1 can (6 oz) tomato paste
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • Fresh basil leaves for garnish (optional)


Follow these simple steps to prepare the low calorie pasta sauce:

  1. Heat the olive oil in a saucepan over medium heat. Add the finely chopped onion and garlic. Sauté until they become translucent and lightly golden, usually about 5 minutes.

  2. Add the crushed tomatoes and tomato paste to the saucepan. Stir well to combine all the ingredients.

  3. Sprinkle in the dried basil, dried oregano, and dried thyme. Season with salt and pepper according to your taste preference. Give it a good stir to evenly distribute the seasonings.

  4. Bring the sauce to a simmer over low heat. Cover the saucepan with a lid and allow it to simmer for about 15-20 minutes, stirring occasionally.

  5. After the sauce has simmered and thickened slightly, remove it from the heat. If desired, garnish with fresh basil leaves for an added touch of freshness.

  6. The low calorie pasta sauce is now ready to be served! Pour it over your favorite cooked pasta and toss to coat evenly. Enjoy the guilt-free deliciousness!


Q: Can I use fresh tomatoes instead of canned ones?

A: Absolutely! Fresh tomatoes can be used instead of canned ones. Simply blanch and peel the tomatoes, remove the seeds, and chop them finely. Use approximately 4-5 medium-sized tomatoes to replace a 14 oz can of crushed tomatoes.

Q: Can I add other vegetables to the sauce?

A: Definitely! Feel free to add your favorite vegetables such as bell peppers, mushrooms, or zucchini to the sauce. Simply dice them and sauté along with the onion and garlic at the beginning for extra flavor and nutrition.

Q: How long can I store the sauce?

A: The low calorie pasta sauce can be stored in an airtight container in the refrigerator for up to 5 days. Alternatively, you can freeze the sauce for up to 3 months. Just make sure it is completely cooled before storing.

Q: Can I make the sauce spicier?

A: Of course! If you prefer a spicier sauce, you can add a pinch of red pepper flakes or a dash of hot sauce during the sautéing process. Adjust the amount to your desired level of spiciness.

Q: Is this sauce suitable for vegans or vegetarians?

A: Yes, this sauce is entirely plant-based and suitable for both vegans and vegetarians. It is a great option to include in a plant-based diet.

Next time you crave a delicious pasta dish without the guilt, give this low calorie pasta sauce recipe a try. You’ll be amazed at how satisfying and flavorful it is, all while keeping your calorie intake in check. Happy cooking!

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