Skip to Main Content

Marinara Sauce

A quick, easy, and flavorful homemade pasta sauce without the sodium and high sugar content of store bought sauces.  This sauce can be served over pasta, used as a pizza sauce, or a sauce for lasagna. Several variations are listed or you can be creative and make up your own.

Serves 6


  • 1 tbsp extra-virgin olive oil
  • 1 medium onion, chopped
  • 2-4 cloves garlic, minced
  • 1 large can (28 oz) crushed tomatoes, low sodium
  • 1 small can (14 oz) diced tomatoes, low sodium
  • 1 can (6 oz) unsalted tomato paste, low sodium
  • 1 tbsp brown sugar
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • Ground black pepper to taste

Recipe Directions

Heat oil in large skillet over medium heat.  Saute onion and garlic in olive oil until onions are tender. 

Nutrient Analysis per Serving

  • Calories: 120 cals
  • Protein: 4 g
  • Total Fat: 3 g
  • Saturated Fat: 0.5 g
  • Carbohydrates: 23 g
  • Fiber: 5 g
  • Sodium: 208 mg
  • Magnesium: 54 mg
  • Potassium: 865 mg


Mushroom Marinara Sauce: Saute 8 oz of sliced mushrooms with onion and garlic. Add remaining ingredients.

Italian Sausage Marinara Sauce: Brown 1 lb Italian Sausage. Drain well and add to sauce.

Parmesan Marinara Sauce: Stir in 4 oz fresh grated parmesan cheese to sauce before serving.

Veggie Marinara Sauce: Saute with garlic and onion:  One zucchini, diced; 8 oz mushrooms, sliced; green pepper, diced, ½ red pepper, diced.  Or add leftover cooked vegetables to sauce.

Red Wine Marinara: Add 1/3 cup red wine to sauce. Simmer according to directions.

Hot and Spicy Red Sauce: Add 1/3 C red wine and ½-1 tsp red pepper flakes.