Quick and Easy Low-Carb Keto Marinara Sauce

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Quick and Easy Low-Carb Keto Marinara Sauce

The perfect staple for keto Italian night, this keto marinara is perfect for spaghetti sauce, pizza sauce, or low-carb chicken parmesan.

Keto Marinara Sauce

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It’s keto-friendly Italian dinner night, so pull out the keto red wine and your favorite saucepan, because it’s time to whip up some low-carb marinara sauce.

Store bought sauce is likely full of added sugar and preservatives, which is a problem if you’re trying to keep your blood sugar low.

Not only that — when it comes to marinara sauce, fresh always tastes better.

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Whether you’re looking for a pizza sauce for your keto pizza, pasta sauce to throw on your spaghetti squash, or tomato sauce for your chicken parmesan, this tasty and easy recipe has you covered.

A blend of tomato paste, olive oil, oregano, and garlic with a sprinkle of salt and black pepper make this low-carb marinara sauce as delicious as it is nutritious.

And with a prep time of only 3 minutes and a cook time of 5 minutes, you’ll have this delicious tomato sauce hot and ready in under 10 minutes.

Want to add a little extra flavor? Throw some parmesan, red pepper flakes, or fresh basil on top and let the flavors mingle.

This keto marinara recipe is:

  • Delicious
  • Warming
  • Savory
  • Tangy
  • Comforting

The main ingredients in keto marinara are:

  • Tomato puree
  • Olive oil
  • Garlic
  • Oregano

Optional additional ingredients

  • Garlic powder
  • Parmesan
  • Red pepper flakes
  • Fresh basil

3 Health of Benefits of Keto Marinara Sauce

#1: Boosts Immunity

Supporting your immune system isn’t just for flu season.

Strong immunity is your ticket to energy and the ability to fight infection and disease as you age. And nutrition plays a huge role in the strength of your immune system.

This marinara recipe is packed with immune-boosting compounds. Antioxidants from oregano, tomatoes, and olive oil support your body’s ongoing fight against cellular oxidative stress[*][*][*].

Oxidation plays a massive role in your immune system. The stronger your antioxidant force, the more likely you are to fight off everything from the common cold to more serious diseases like cancer[*].

But antioxidants aren’t the only stars in this immunity show.

Oregano and olive oil have antibacterial properties that are known to fight off harmful bacteria and fungus like candida albicans[*][*].

Candida is a widespread and pervasive fungal infection, and treatment with oregano oil showed complete inhibition of candida growth in both mice and in vitro[*][*].

Carotenoids are a group of phytochemicals that are abundant in tomatoes. Among many other health benefits, carotenoids have been studied for their potential to protect against breast cancer[*].

Statistics say that one in eight women will develop breast cancer in their lifetime. One way to help protect your body is to add more potent phytochemicals like carotenoids[*].

#2: Anti-Inflammatory

Tomatoes are packed with anti-inflammatory compounds, but none of that matters if you’re allergic or sensitive to nightshades.

If you’re not sensitive to nightshades and can keep this keto marinara sauce in your recipe roster, then you’re in for an anti-inflammatory treat.

Inflammation is at the root of many common diseases[*].

That bright red peel of your tomato contains a flavonoid called naringenin. Naringenin has been studied for its anti-inflammatory activity and protective effect against a wide variety of diseases.

Most studies to date have been done in animal models, but more research is certainly warranted[*].

The essential oil of oregano contains a compound called carvacrol. Carvacrol is an analgesic, which means it can provide pain relief similar to when you pop a pain reliever[*].

Among the pain-relieving activities of carvacrol are its anti-inflammatory effects, which has been demonstrated in mouse models[*].

Olive oil is rich in oleic acid, which is credited for many of this delicious oil’s heart-healthy and anti-inflammatory effects[*][*].

Oleic acid, a monounsaturated fatty acid, has also been shown to increase insulin sensitivity in animal models[*].

In addition, olive oil contains a compound called oleocanthal which works similarly to Ibuprofen in your body[*].

So there you have it, Advil and Ibuprofen or keto marinara sauce?

#3: Heart Healthy

If you’ve ever heard of the doctrine of signatures, then it won’t surprise you that tomatoes are great for your heart. The doctrine of signatures states that foods and herbs that resemble a part of your body are healing for that part of the body[*].

Tomatoes are red, and when you slice them in half, they contain four chambers — just like your heart.

But if you need a little more science, here we go.

Tomatoes contain two carotenoids called lycopene and beta-carotene. Research has shown that low levels of these two compounds are associated with increased risk of both heart attack and stroke[*][*].

The lycopene in tomatoes also enhances antioxidant activity in people with coronary heart disease[*].

The olive in this recipe is another big player when it comes to heart health. Not only has olive oil consumption been linked with lower blood pressure, but it may also improve the integrity of your blood vessels[*].

In a review of 140,000 people, researchers found that olive oil consumption also significantly reduced the risk of stroke[*].

Keto Marinara Sauce

Everyone loves Italian dinner night. Keto pizza, spaghetti squash, chicken parmesan — this delicious sugar-free marinara sauce is the newest staple to your low-carb Italian pantry.

Invite the family over, and get ready for a keto-friendly feast.

Add some fresh basil, red pepper flakes, garlic powder, or organic parmesan to this easy recipe and enjoy.


Keto Marinara Sauce

Keto Marinara Sauce

The perfect staple for keto Italian night, this keto marinara is perfect for spaghetti sauce, pizza sauce, or low-carb chicken parmesan.

  • Author: Corina Nielsen
  • Prep Time: 3 minutes
  • Cook Time: 5 minutes
  • Total Time: 8 minutes


  • 2 tbsp olive oil
  • 1 crushed and chopped garlic clove
  • 2 tsp oregano
  • 16 ounces of tomato puree
  • 2 tsp monk fruit
  • 1 tsp pepper
  • 1 tsp salt


  1. In a medium to large saucepan, add the olive oil and garlic
  2. Saute over low to medium heat for 3 minutes or until fragrant
  3. Add the tomato puree and stir well
  4. Add the monk fruit, oregano, pepper, and salt
  5. Turn off the heat and stir
  6. Cool the sauce and store in the fridge or eat immediately with your favorite low-carb veggie or meat


  • Serving Size: 2
  • Calories: 66
  • Fat: 4.5g
  • Carbohydrates: 4g (3.7g net)
  • Fiber: 1.3g

Keywords: Keto Marinara Sauce


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