Pasta dishes are among the easiest and most versatile dishes you can make. First of all, you have different pasta types and shapes, and then you have unlimited options for pasta sauces.
There are so many different ways and different ingredients you can use to make pasta sauces that it truly gives you unlimited options.
You can add a variety of ingredients to make your pasta dishes more flavorful and nutritious at the same time.
In this post, I’m sharing a round-up of healthy pasta sauces you can make (or buy) for your next pasta meal.
3 Healthy Pasta Sauces
Pasta & Meat Sauce
415 calories
This healthy and easy pasta recipe uses just a few ingredients for the pasta sauce, which makes it super quick and easy to make. I’ll include the whole pasta recipe, not just the sauce recipe, so you know the full calories for the meal.
Ingredients
⅓ cup Cheese, shredded, mozzarella – 112 calories
4 oz Ground turkey, 93% lean, raw – 172 calories
½ cup Canned, diced tomatoes – 25 calories
½ cup Pasta, whole wheat, cooked – 90 calories
½ cup Tomatoes, grape – 16 calories
1 Garlic salt, dash – 0 calories
1 Basil, dash – 0 calories
1 Oregano, dash – 0 calories
Instructions
Step 1: Cook pasta in boiling water & drain
Step 2: While pasta is cooking, chop cherry tomatoes in halves
Step 3: Spray a pan with an oil spray
Step 4: Stir-fry meat and cherry tomatoes ~8 minutes, until meat has cooked through
Step 5: Add in canned tomatoes for ~3 minutes
Step 6: Add sauce to pasta, top with cheese and seasonings
Note: No ground turkey? Use tofu. Gluten-free? Use gluten free pasta.
Roasted Tomato and Chickpea Sauce
This recipe serves 4 people or portions.
Ingredients
2 pounds of fresh tomatoes – 170 kcal
1 can of chickpeas, drained and rinsed – 250 kcal
1 head of garlic – 20 kcal
2 tablespoons of extra-virgin olive oil – 240 kcal
Salt and pepper, to taste
2 tablespoons of fresh basil, chopped – 2 kcal
Instructions
Step 1: Preheat your oven to 400°F.
Step 2: Cut the tomatoes into quarters and place them on a baking sheet.
Step 3: Cut the top of the garlic head off and place it on the same baking sheet.
Step 4: Drizzle the olive oil over the tomatoes and garlic, and sprinkle with salt and pepper.
Step 5: Roast the tomatoes and garlic for 20-25 minutes, or until they’re tender and slightly caramelized.
Step 6: Once the tomatoes and garlic are cool enough to handle, squeeze the garlic out of its skin and transfer it, along with the roasted tomatoes and chickpeas, to a blender or food processor (alternatively, don’t blend chickpeas with the sauce, but add them in later on).
Step 7: Add the basil to the blender or food processor, and blend everything together until smooth.
Step 8: Heat the sauce in a saucepan over medium heat, stirring occasionally, until it’s heated through.
What makes this sauce healthy and good for you:
Chickpeas are a great source of plant-based protein and fiber, which can help keep you feeling full and satisfied.
The use of fresh ingredients means that this sauce is free from preservatives and added sugars.
How to make it more nutritious:
Add some sautéed spinach or kale (or other leafy greens you like) to the sauce for added nutrients.
Use whole wheat or gluten-free pasta to make this dish even healthier.
Spinach and Walnut Pesto Sauce
This recipe serves 4 people or portions.
Ingredients
2 cups of fresh spinach leaves – 14 kcal
1/2 cup of walnuts – 392 kcal
1/4 cup of grated Parmesan cheese – 108 kcal
2 cloves of garlic – 9 kcal
1/4 cup of extra-virgin olive oil – 480 kcal
Salt and pepper, to taste
Juice of 1 lemon – 12 kcal
Instructions
Step 1: In a blender or food processor, combine the spinach leaves, walnuts, Parmesan cheese, garlic, olive oil, salt, pepper, and lemon juice.
Step 2: Blend everything together until smooth.
Step 3: Heat the sauce in a saucepan over medium heat, stirring occasionally, until it’s heated through.
What makes this sauce healthy and good for you:
Spinach is a great source of vitamins and minerals, including iron and calcium.
Walnuts are a good source of healthy fats, which can help improve heart health.
How to make it more nutritious:
Add some grilled chicken or tofu to the pasta for added protein (or other protein sources such as salmon or shrimp).
Use whole grain or chickpea pasta for added fiber and protein.
Healthy Store-Bought Pasta Sauces
Rao’s Homemade Marinara Sauce
This classic tomato sauce is made with whole peeled tomatoes, olive oil, onions, garlic, basil, black pepper, and oregano. It’s definitely one of the most popular store-bought pasta sauces, and it’s considered to be one of the most delicious ones, as it has a homemade flavor.
It’s gluten-free, sugar-free, and contains no artificial colors or flavors. The sauce is low in calories, with only 70 calories per half-cup serving, and is a good source of vitamin C.
To prepare it, simply heat the sauce in a saucepan over medium heat, stirring occasionally, until it’s heated through.
To make it more nutritious, you can add diced vegetables, such as zucchini or bell peppers, add leafy greens, such as spinach, or sprinkle some nutritional yeast on top for added protein and B vitamins.
Thrive Market Organic Roasted Garlic Pasta Sauce
This vegan and gluten-free sauce is made with organic tomato puree, roasted garlic, onion, extra virgin olive oil, salt, and black pepper. It’s low in calories, with only 35 calories per serving, and is a good source of vitamin C.
To prepare, heat the sauce in a saucepan over medium heat, stirring occasionally until it’s heated through. To make it more nutritious, you can add some chopped spinach or kale (or other leafy greens) to the sauce for added fiber and vitamins A and K.
Dave’s Gourmet Butternut Squash Pasta Sauce
This unique sauce is made with butternut squash, cream, onion, garlic, and spices. It’s gluten-free, vegetarian, and contains no artificial colors or flavors.
The sauce is low in calories, with only 70 calories per serving, and is a good source of vitamin A. To prepare, heat the sauce in a saucepan over medium heat, stirring occasionally until it’s heated through.
To make it more nutritious, you can add some cooked lentils or chickpeas to the sauce (the canned ones are perfectly fine for this) for added protein and fiber.
Victoria Vegan Alfredo Sauce
This vegan and gluten-free sauce is made with cashews, water, onion, coconut cream, olive oil, garlic, lemon juice, and spices. It’s low in calories (unlike many store-bought alfredo sauces), with only 50 calories per serving, and is a good source of vitamin E.
To prepare it, do the same as with other sauces: heat the sauce in a saucepan over medium heat, stirring occasionally, until it’s heated through.
To make it more nutritious, you can add some sautéed mushrooms or broccoli to the sauce for added fiber and vitamins.
Cucina Antica Tuscany Pumpkin Pasta Sauce
This vegan and gluten-free sauce is made with pumpkin puree, tomato puree, onion, garlic, basil, sea salt, and black pepper. It’s low in calories, with only 35 calories per serving, and is a good source of vitamin A.
The preparation method is the same as with other sauces from this list: heat the sauce in a saucepan over medium heat, stirring occasionally, until it’s heated through.
To make it more nutritious, you can add some roasted vegetables, such as bell peppers or eggplant, for added fiber.
For more pasta resources, visit pasta meal prep ideas and pasta portion!
