Healthy Pasta Sauce Recipe

A great way to help your weight loss is to give up the convenience of store-bought pasta sauces and make them at home. Most store-bought sauces are filled with extra salt, sugar and other nasties that are not only bad for your health but also don’t help with your weight loss goals.

This super-simple pasta sauce uses a range of fresh produce and gets its flavour from ingredients like chilli, garlic and vinegar, as opposed to calorific and artificial additives. The primary ingredients are full of healthful and fat-fighting benefits as well.

  • Tomatoes are chock full of goodness. They are a good source of vitamins (A, C, K, potassium and folate); and are low in sodium, calories, and saturated fat.
  • Garlic is a well-known fat fighter. It boosts your metabolism, regulates your blood sugar, and even eliminates fat from the cells!
  • Red onions, as well as packing a big flavour hit, are great for cardiovascular health and can lower cholesterol and blood pressure.

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Healthy Pasta Sauce Recipe


  • 6 ripe tomatoes (or you can use 2 x 400g tins of good quality diced tomatoes)
  • 1 bulb of fresh garlic
  • 2 red onions
  • 2 small red chillis
  • 2 tbsp olive oil
  • Salt and pepper, to taste
  • 2 tbsp red wine
  • 1 tbsp balsamic vinegar


  1. Preheat the oven to 200°C.
  2. Cut the tomatoes and garlic bulb in half, quarter the red onions, and place on a baking tray with the whole chillis. If using tinned tomatoes, just add them at step 6.
  3. Drizzle with olive oil and season well
  4. Place in the oven for 30 minutes or until the tomatoes have softened and the garlic is soft to touch
  5. Once cool enough to handle, take the garlic and squeeze all of the flesh out into a bowl.
  6. Add the tomato, chilli, onion, wine and vinegar.
  7. Whiz everything together with a stick blender until just combined.  Serve on top of your favourite pasta. For delicious and healthy recipes try our chicken parmigiana recipe!

Recipe serves 4. Calories per serve: 160

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written by:

Team Healthy Man