Four Delicious Pasta Sauces Recipes to Try in Your Kitchen

We have to admit it, as people with blood sugar concerns, one of the hardest things about watching our carbs is avoiding pasta. We love pasta and, honestly, who doesn’t? Recently learning that pasta won’t derail weight loss goals was terrific. We like spaghetti squash a lot and have shared recipes for them in the past. But, sometimes, only real pasta will do. Then we plan ahead and watch our portions.

The problem is, even when we account for the carbohydrates in the pasta, sometimes the sauces in our meal can be very high in carbs. And the calories in many pasta sauces — from fatty meat to high levels of dairy — can be astounding. Today, we are presenting low-carb and low-calorie sauces so you can enjoy your meal without worrying about the hidden carbs. We have four healthier-for-you versions of the best types of sauces!



Alfredo sauce isn’t necessarily carb-heavy. But, made of cream and cheese, it is usually highly calorific and can have shocking levels of sodium. This simple sauce made from cauliflower is easy to make and deliciously creamy. Don’t worry if you don’t have Himalayan salt, adjust the seasoning as you usually would while cooking any dish to your taste. This is a vegan version, but, if you want cheese, you can add it as you see fit — recalculating the nutritional values accordingly. If you cook this recipe without altering it, it has 64 calories and nine grams of carbs. Get the recipe.


Image: I Breathe I’m Hungry

This lemon basil pesto is great on anything, from a dip for chips and veggies, to being used as salad dressing, to replacing the mayo on a sandwich, right up to topping off pasta. A nice thing about this sauce is that it doesn’t require any cooking. When the summer comes, standing over a stove is awful so a good no-heat recipe can be a blessing. Each serving has 84 calories and one gram of carbs! Get the recipe.


Image: Atkins

Tomato sauce is like coming home. It doesn’t matter how far you get in your cooking; it’s likely you’ll return to tomato sauce time and again when you want something tasty and known. It’s a comfort sauce. We like this recipe for its extreme simplicity. With less than seven carbs, and under 99 calories per serving, this is sure to be a hit in your house. Get the recipe.


Image: Skinnytaste

When you’re hungry — and not a vegetarian — sometimes meat is the only way to feel full. If you want a genuinely toothsome and satisfying meal, go for the Bolognese. The beef ragù is one of our favorites, but it can be too high in calories and carbs to fit into our regular sauce rotation. This lightened up version is perfect because it’s hearty and flavorsome without being too heavy. With only 120 calories and eight grams of carbs, you can enjoy Bolognese without thinking about your blood sugar. Get the recipe.

Related Posts

Thank you! Your submission has been received!
Please check your email to confirm your subscription.
Oops! Something went wrong while submitting the form
By clicking the "Subscribe" button you agree to our newsletter policy