Easy Healthy Marinara Sauce

Why You’ll Love This Recipe

This marinara sauce is not only quick and easy to make, but it’s also packed with natural flavors from real, whole ingredients. There’s no need for store-bought jars filled with preservatives or added sugars—this homemade version is healthier and far more delicious. It’s budget-friendly, freezer-friendly, and endlessly versatile for all your Italian-inspired meals.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Crushed tomatoes (canned or fresh)
• Garlic, minced
• Onion, finely chopped
• Dried oregano
• Dried basil
• Red pepper flakes (optional, for heat)
• Salt
• Black pepper
• Fresh parsley or basil (optional, for garnish)
• Water or low-sodium vegetable broth (for sautéing)

Directions

1. Sauté aromatics: In a large saucepan over medium heat, add a splash of water or vegetable broth. Sauté the chopped onion for 3–4 minutes until translucent. Add the minced garlic and cook for another 30 seconds until fragrant.
2. Add tomatoes and seasonings: Pour in the crushed tomatoes, then stir in oregano, basil, salt, black pepper, and red pepper flakes (if using).
3. Simmer: Reduce heat to low and simmer uncovered for 15–20 minutes, stirring occasionally. The sauce will thicken slightly and the flavors will deepen.
4. Adjust to taste: Taste and adjust seasoning as needed. If the sauce is too acidic, add a small splash of maple syrup or a pinch of baking soda to balance it.
5. Serve or store: Use immediately or let it cool and store for later. Garnish with fresh basil or parsley if desired.

Servings and timing

Servings: About 4 cups (serves 4–6)
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

Variations

• Add chopped carrots or bell peppers for a slightly sweet, veggie-loaded version.
• Stir in nutritional yeast for a cheesy, savory note.
• Blend for a smooth sauce, or leave it chunky for a rustic texture.
• Use fire-roasted tomatoes for a smoky flavor.
• Add olives or capers for a Mediterranean twist.

Storage/Reheating

Store in an airtight container in the refrigerator for up to 5 days. To freeze, let the sauce cool completely, then transfer to freezer-safe containers or bags. Freeze for up to 3 months. Reheat gently on the stove or in the microwave, adding a splash of water if it has thickened too much.

FAQs

Can I use fresh tomatoes instead of canned?

Yes. Blanch, peel, and chop fresh tomatoes before simmering. Roma or San Marzano tomatoes work best.

Is this sauce sugar-free?

Yes, there are no added sugars. If you want to cut the acidity, use a small amount of maple syrup or a pinch of baking soda.

Can I make this sauce oil-free?

It already is! The aromatics are sautéed in water or vegetable broth instead of oil.

What kind of tomatoes should I use?

Canned crushed tomatoes are ideal. Look for ones with no added salt or sugar for the healthiest option.

Can I add other herbs?

Absolutely. Try thyme, rosemary, bay leaf, or an Italian seasoning blend for more complexity.

How long should I simmer it?

20 minutes is ideal for developing flavor, but it can simmer longer if desired. Just stir occasionally to prevent sticking.

Can I blend the sauce?

Yes. Use an immersion blender or regular blender to achieve a smooth consistency if you prefer it that way.

Is this sauce good for meal prep?

Definitely. It stores well and can be used in a variety of meals throughout the week.

Can I use this on pizza?

Yes! It works great as a pizza sauce. You may want to simmer it slightly longer for a thicker texture.

What can I serve this with?

Pasta, zucchini noodles, lasagna, eggplant parmesan, pizza, meatballs, or as a dip for breadsticks or roasted veggies.

Conclusion

This Easy Healthy Marinara Sauce is a must-have recipe for any home cook who loves rich flavor without unnecessary additives. Made from real ingredients in just minutes, it’s a delicious and nutritious alternative to store-bought sauces. Keep it in your weekly rotation and enjoy the versatility of this timeless favorite.

Easy Healthy Marinara Sauce

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Easy Healthy Marinara Sauce is a simple, oil-free, and sugar-free tomato sauce made with garlic, onion, herbs, and crushed tomatoes. Rich in flavor and ready in under 30 minutes, it’s perfect for pasta, pizza, casseroles, and more.

• Author: Laura
• Prep Time: 5 minutes
• Cook Time: 20 minutes
• Total Time: 25 minutes
• Yield: About 4 cups (4–6 servings)
• Category: Condiment, Sauce
• Method: Simmered
• Cuisine: Italian
• Diet: Vegan

Ingredients

• 2 cans (28 oz each) crushed tomatoes (or fresh, peeled, and chopped)
• 1 small onion, finely chopped
• 4 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/4 tsp red pepper flakes (optional)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper
• 1/4 cup water or low-sodium vegetable broth (for sautéing)
• Fresh parsley or basil, chopped (optional garnish)

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Instructions

In a large saucepan over medium heat, add water or vegetable broth. Sauté onion for 3–4 minutes until translucent. Add garlic and cook for 30 seconds until fragrant.

1. Stir in crushed tomatoes, oregano, basil, salt, pepper, and red pepper flakes if using.
2. Reduce heat to low and simmer uncovered for 15–20 minutes, stirring occasionally, until slightly thickened.
3. Taste and adjust seasonings. If too acidic, add 1 tsp maple syrup or a pinch of baking soda.
4. Serve immediately or cool and store. Garnish with fresh herbs if desired.

Notes

1. Use fire-roasted tomatoes for a smoky flavor.
2. Add carrots or bell peppers for natural sweetness and extra veggies.
3. Stir in nutritional yeast for a cheesy undertone.
4. Blend for a smooth sauce or keep chunky for rustic texture.
5. Add olives or capers for a Mediterranean variation.

Nutrition

• Serving Size: 1/2 cup
• Calories: 60
• Sugar: 6g
• Sodium: 220mg
• Fat: 0.5g
• Saturated Fat: 0g
• Unsaturated Fat: 0.5g
• Trans Fat: 0g
• Carbohydrates: 13g
• Fiber: 3g
• Protein: 2g
• Cholesterol: 0mg