LOW-CAL MARINARA SAUCE

Series: HPMP Sauce Collection

Category: Low-Calorie, High-Protein Cooking Sauce

This marinara brings real Italian-style flavor with a fraction of the calories and none of the excess oils or sugar. It’s simple, versatile, and designed for clean eating — the kind of sauce that works for pasta, pizza, or meal prep bowls without wrecking your macros.

FAST FACTS:

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Servings: 6–8 (approx. ½ cup per serving)

Difficulty: Beginner

Goal: Weight Loss

INGREDIENTS

• 1 can (28 oz / 794 g) crushed tomatoes (no added sugar)

• 1 can (15 oz / 425 g) tomato sauce

• 2 tbsp tomato paste

• ½ cup (120 ml) water

• 1 tbsp minced garlic (fresh or jarred)

• ½ cup (80 g) finely diced onion

• 1 tsp olive oil (optional for sautéing)

• 1 tsp salt (adjust to taste)

• 1 tsp black pepper

• 1 tsp dried basil

• 1 tsp dried oregano

• ½ tsp garlic powder

• ½ tsp onion powder

• ¼ tsp crushed red pepper flakes (optional)

• 1 tsp sugar substitute (Splenda or Stevia) — balances acidity

• Fresh parsley or basil for garnish (optional)

WHY THESE INGREDIENTS:

• Crushed tomatoes: The base for depth and texture; choose low-sodium, no-sugar-added versions.

• Tomato paste: Adds richness and natural sweetness without calories from added sugar.

• Onions and garlic: Create a flavor foundation — sautéing these builds aroma and balance.

• Herbs (basil, oregano): Bring authentic Italian flavor and aroma without added fat.

• Sugar substitute: Balances acidity and gives restaurant-style taste without sugar.

• Olive oil (optional): Adds minimal fat but helps the herbs bloom and smooths flavor.

STEP-BY-STEP:

1. Prep Aromatics: Dice onions finely and mince garlic. Heat a large nonstick saucepan over medium heat. If using olive oil, add it now and sauté onion for 2–3 minutes until translucent. Add garlic and cook another 30 seconds until fragrant.

2. Add the Tomato Base: Stir in crushed tomatoes, tomato sauce, tomato paste, and water. Mix well until the paste dissolves completely and the sauce begins to bubble gently.

3. Season and Simmer: Add salt, pepper, basil, oregano, garlic powder, onion powder, and crushed red pepper (if using). Stir thoroughly to combine.

4. Balance the Acidity: Stir in sugar substitute and reduce heat to low. Let simmer uncovered for 20–25 minutes, stirring occasionally. The sauce will thicken and darken slightly as it reduces.

5. Adjust Flavor: Taste the sauce — if too acidic, add another ½ tsp sugar substitute or splash of water. If you prefer a smoother texture, blend briefly with an immersion blender.

6. Serve or Store: Use immediately over pasta, meatballs, or as pizza sauce. Cool completely before storing.

MACROS (PER ½ CUP SERVING)

Calories: 45 kcal Protein: 2 g Carbs: 8 g Fat: 1 g Sugar: 3 g (Slight variation depending on tomato brand and optional olive oil.)

MEAL PREP & STORAGE TIPS

• Fridge: Store in airtight glass jar up to 6 days.

• Freezer: Portion into ½-cup servings and freeze up to 3 months.

• Reheat: Microwave or simmer gently on low heat — stir to avoid scorching.

• Prep Tip: Double batch and freeze half; it’s your best base for pizzas, lasagnas, and protein bowls.

COACH’S TIP:

Don’t overthink clean eating — it’s about having tools like this ready. A sauce like this turns plain chicken and rice into a meal you actually want to eat. Keep this marinara in rotation; it’s proof that flavor and fitness can go hand in hand.