Healthy Spaghetti with Marinara Sauce

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Vegetarian

You’re going to want to add this spaghetti with marinara sauce to your menu this week because it’s delicious and healthy! Swap out store-bought sauce for a homemade marinara sauce with sautéed onions and garlic atop high-fiber pasta for a flavorful weeknight meal.

Total Time
30 minutes
Servings
4
Calories
348
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Why You'll Love This Spaghetti with Marinara Sauce

Spaghetti has long been a family favorite recipe in most homes, and you can feel good about serving this pasta with heart healthy spaghetti sauce any day of the week. The marinara sauce only requires a few ingredients and is ready in under 30 minutes. Since you control the ingredients, this low sodium spaghetti sauce has less salt than most jarred sauces and contains no added sugar. It’s also full of flavor with no preservatives and can easily be made ahead of time. This healthy spaghetti sauce is a great dinner meal prep recipe and can be stored in the freezer to be used at your convenience. Using multigrain spaghetti results in a high fiber pasta dish (10g per serving) that’s also lower in calories (under 350 cals per serving) than most pasta and sauce recipes.

This healthy spaghetti recipe is lower in fat, sodium and sugar than traditional pasta recipes. It’s made from heart healthy vegetables, like tomatoes that contain lycopene, and contains only a small amount of salt and no added sugar. Instead, it uses fresh garlic, onion and herbs to make it taste great. There’s also only a small amount of olive oil in the low fat pasta sauce. Multigrain spaghetti is higher in fiber than spaghetti made from white flour, and more fiber is better for heart health and blood sugar control. The result is a healthier spaghetti recipe you can feel good about serving to your whole family.

Want to round out your heart healthy spaghetti entrée to make it a full meal? Add one of these delicious salads to start the meal off right.

If you enjoy eating pasta but want healthier versions of your favorites, give one of these recipes a try.

If you are looking for a healthy substitute for pasta, whether you want to lower the carbs or calories in a dish, there are several swaps you can use that won’t sacrifice taste. Use zucchini noodles (zoodles) in place of spaghetti, like we did in this Zucchini Noodles with Creamy Avocado Pesto recipe. Spaghetti squash is also a delicious and nutritious pasta substitute. You can see for yourself by trying this delectable Shrimp Spaghetti Squash dish. Using these vegetable pasta substitutes is also a good option if you need a gluten free pasta recipe, or you can simply use gluten free pasta instead of traditional pasta.

Ingredients

Recipe yields 4 servings

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How to Make Spaghetti with Marinara Sauce

  1. Step 1

    In a large skillet, heat oil over medium-high heat until hot. Add onion, garlic, salt and pepper and sauté for 4 to 5 minutes, or until onion is softened. Add tomatoes and bring to a boil. Reduce heat and simmer until sauce thickens, about 15 minutes, stirring occasionally. Add parsley and simmer for another 5 minutes, stirring occasionally.

  2. Step 2

    Meanwhile, cook pasta according to package directions until just tender. In a colander, drain pasta and return pasta to pot. Add 1/4 cup tomato sauce to pasta and toss to coat.

  3. Step 3

    Transfer pasta to bowls and top with remaining sauce, cheese and additional parsley, if desired.

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Nutrition Facts

Serving Size:
1 cup

348
Calories
4
g
Fat
2
mg
Cholesterol
381
mg
Sodium
69
g
Carbs
0
g
Sat. Fat
10
g
Fiber
19
g
Protein
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More Recipes Like Spaghetti with Marinara Sauce

Whether you’re looking for weeknight dinner recipes that are family-friendly or you want some inspiration to prepare a special celebratory dinner, we have plenty of recipes for you to choose from. You may also want to check out our blog Easy Dinner Recipes for a Heart Healthy Diet for more great dinner ideas.

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