If you're trying to cut back on sodium but still want a pasta night that hits the spot, this homemade low sodium marinara sauce is the answer. It's rich, comforting, and made with simple ingredients that you probably already have in your pantry. Whether you're following a heart-healthy eating pattern or just want to feel good about what you're serving, this is one sauce you'll want to keep on repeat.
Most jarred sauces sneak in a lot more salt than you'd expect-sometimes up to 500 milligrams of sodium per serving. As a dietitian, I like knowing exactly what's in my meals, especially when it comes to everyday staples like pasta sauce. This homemade marinara keeps things flavorful without relying on added salt or sugar. It's one of those back-pocket recipes that works perfectly in my Meat Lovers Pizza Gnocchi or baked into a gooey, golden Chicken Parmesan Stromboli.
Want more easy, low-sodium meals? Check out my Sweet Potato Taco Skillet or High Protein Chicken Enchiladas for ideas that don't skimp on flavor.
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Why You'll Love This Easy Low Sodium Marinara Sauce
- Big flavor, low salt: The secret is using quality ingredients-like canned San Marzano tomatoes and fresh garlic-for bold flavor without the sodium.
- Easy to make: It all comes together in one pot, and it's done in under 30 minutes.
- Freezer-friendly: Make a double batch now, thank yourself later. It freezes perfectly and makes dinner a breeze.
Need more inspo on following a DASH diet? Check out this list of my top DASH diet cookbooks written by dietitians!
Ingredients
This low sodium spaghetti sauce uses healthy ingredients that are low in salt and high in flavor.
- Whole tomatoes (peeled, canned): I like using whole, canned tomatoes so that they naturally break down when cooking, but you may also use crushed or diced tomatoes! The brands Cento and Alessi can be found at your local grocery store and both have great quality canned Italian tomatoes.
- Fresh Onion: I prefer to go with diced onions, so that I am not left with any chunky onion pieces!
- Garlic Cloves: Opt for finely minced for fresh taste. Garlic paste or powder would also work.
- Fresh basil leaves: I prefer using fresh over dried herbs to get that "just picked from the garden, great taste", but if you only have dried herbs, your sauce will still turn out amazing!
- Extra-virgin olive oil: Olive oil is going to help give our sauce that rich, complex flavor!
- Dried or fresh oregano: Oregano is a must in any Italian dish!
- Salt and black pepper: Yes, you will still be using salt sparingly in this recipe to balance all the flavors. Doing this will add a little bit of sodium!
How To Make Low Sodium Marinara Sauce
This easy recipe comes together in one pot with just a few simple steps-perfect for busy nights or meal prep.
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and garlic and cook for 3-4 minutes, until softened and fragrant.
- Pour in the canned tomatoes, basil, oregano, salt, and pepper. Use a wooden spoon to gently break apart the tomatoes and stir everything together.
- Reduce the heat to low, cover slightly, and let the sauce simmer for 20-30 minutes. This gives the flavors time to meld and the sauce to thicken.
- Give the sauce a taste and adjust seasonings as needed. Add more herbs or a pinch of salt if desired-just remember, the goal is to keep it low sodium.
- Optional: For a smoother sauce, use an immersion blender right in the pot, or let it cool slightly before transferring to a blender. Or leave it chunky if you prefer a rustic texture.
- Spoon over your favorite pasta, use as a pizza base, or portion and freeze for an easy dinner down the road.
Substitutions & Variations
If you are interested in adding some pizzazz to your low-sodium marinara sauce, here are a few ideas:
- Use crushed tomatoes instead of whole for a smoother texture without blending.
- Add chopped mushrooms or bell peppers for extra veggies.
- Stir in a handful of chopped fresh parsley at the end for brightness.
- Mix in lean ground beef or chicken sausage for a heartier version.
- Want a Southern twist? Add a pinch of red pepper flakes for heat or a splash of balsamic for tang.
Top Tips
Here are a few simple tips to make sure your marinara turns out just right every time.
- Use a high-quality can of tomatoes-it really makes a difference in taste.
- If blending, let the sauce cool slightly before using an immersion or regular blender.
- This sauce tastes even better the next day once the flavors have had time to mingle.
Storage
Here's how to keep your homemade marinara sauce fresh and ready when you need it:
- Fridge: Low sodium marinara sauce will stay fresh in the fridge for up to five days when stored properly in an air tight container.
- Freezer: Freeze in small portions, using freezer-safe containers or bags, for up to 3 months.
- Reheat: To reheat marinara sauce, simply microwave on high for one minute. Stir and continue to heat in 30 second intervals until it has reached desired temperature. If you prefer to reheat the sauce on the stove, place the sauce in a pan and using low heat until warmed through.
FAQs
Yes-most store-bought sauces have between 400-600 mg of sodium per serving. That adds up fast if you're trying to watch your sodium intake.
Anyone watching their sodium intake, like those with high blood pressure, heart issues, or kidney concerns, can benefit from making marinara at home, where you control both the salt and the flavor.
Yes, you can easily double or triple this recipe, whether you're feeding a crowd or stocking your freezer for busy nights. Just scale up the ingredients, grab a big pot, and let it simmer!
Tomato sauce is smooth and lightly seasoned, tomato paste is thick and concentrated for adding rich flavor, and whole tomatoes are peeled and packed in juice-ideal for sauces when you want to control texture and build flavor from scratch.
More Favorites You'll Love!
Looking for other easy recipes like this? Try these:
Low Sodium Marinara Sauce Recipe
Ingredients
- 1 tablespoon olive oil
- 1 small yellow onion finely diced
- 3 cloves garlic minced
- 1 28-ounce can whole peeled tomatoes Cento or Alessi preferred
- ¼ cup fresh basil leaves chopped (or 1 tablespoon dried basil)
- 1 teaspoon dried oregano
- ¼ teaspoon salt optional or to taste
- ¼ teaspoon black pepper
Instructions
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and garlic and cook for 3-4 minutes, until softened and fragrant.
- Pour in the canned tomatoes, basil, oregano, salt, and pepper. Use a wooden spoon to gently break apart the tomatoes and stir everything together.
- Reduce the heat to low, cover slightly, and let the sauce simmer for 20-30 minutes. This gives the flavors time to meld and the sauce to thicken.
- Give the sauce a taste and adjust seasonings as needed. Add more herbs or a pinch of salt if desired-just remember, the goal is to keep it low sodium.
- Optional: For a smoother sauce, use an immersion blender right in the pot, or let it cool slightly before transferring to a blender. Or leave it chunky if you prefer a rustic texture.
- Spoon over your favorite pasta, use as a pizza base, or portion and freeze for an easy dinner down the road.
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