Best Low Sodium Marinara Sauce Recipe: Healthy & Flavor Packed Guide

For those who are trying to avoid high levels of sodium in their diet, marinara sauce is one of those beloved foods that can suddenly become off-limits.

There are options for low-sodium pasta sauces in the grocery store, but they often lack the depth of flavour of traditional sauces. Luckily, you can make your own low-salt marinara sauce and it will be just as tasty, if not better, than the regular stuff!

Why Eat a Low Sodium Diet?

Reducing sodium in the diet can improve heart health as well as reducing the risk of stroke, hypertension and other health disorders. Eating less sodium is particularly important for people with conditions like high blood pressure or chronic kidney disease, as well as senior citizens.

Most of us consume more sodium than is recommended. The average American eats 3,400 mg of sodium a day, while the CDC recommends consuming less than 2,300 milligrams of sodium daily, which is just about a teaspoon of salt. For those with any of the underlying conditions above, the recommended amount is even less, about 1,500 mg.

About this Low Sodium Marinara Sauce Recipe

As with all good low-sodium recipes, this sauce uses other fresh ingredients to compensate for the depth of flavour salt provides. Savory Italian seasonings like fresh onion, fresh garlic, basil and oregano create a rich, vibrant flavour profile.

But the key ingredient in this delicious recipe is dried mushroom caps, which simmer in the sauce. You probably won't see these in most low-sodium pasta sauce recipes, but they will make a big difference.

Dried mushrooms are full of deep umami (savory) flavour, so they're a great way to make dishes more delicious and satisfying with little salt. Keep in mind, the sauce won't taste like mushrooms, but you will notice the richness of flavour.

This healthy, easy recipe calls for no-salt added canned Italian tomatoes and tomato paste. If you're growing and canning tomatoes of your own that's fantastic because you're assured the tomatoes won't have salt added.

But if you're buying be sure to look for the no salt added label and read the nutritional facts when selecting tomatoes. If you don't see that label on the can, it's likely that the tomatoes have too much sodium for a low salt diet. In order for a product to carry the no-salt added label, a product cannot have more than 5 mg of sodium per serving.

For this low sodium sauce, you can use tomato puree, crushed tomatoes or even diced tomatoes, depending on how chunky or smooth you prefer your pasta sauce. To keep the sauce as healthy as possible, look for canned tomatoes with little added sugar, as well.

If it's the summer and tomatoes are in season, feel free to use fresh tomatoes instead of canned. If using fresh tomatoes for this sauce, Roma tomatoes are best. To make it even healthier, you can add extra veggies like fresh mushrooms, spinach or bell peppers to the sauce. For a low-carb take, serve this sauce with zucchini noodles instead of pasta!