Homemade Low Sodium Pizza Sauce Recipe (easy)Posted: July 14, 2022
This is an easy homemade pizza sauce recipe that is low sodium and has less than 10 ingredients. These simple ingredients can easily be found in your pantry!
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Even though I love and appreciate ready-to-eat foods, there are a few exceptional recipes where I prefer to make it from scratch. Pizza sauce is my favorite way to easily add more vegetables and nutrients into a meal, and the best part is my kids love it, especially when we have homemade pizza night!
About this recipe
Making your own pizza sauce is easier to make than you think and you probably already have all the ingredients you need to make it. It’s also very versatile. You can turn it to marinara sauce, spaghetti sauce, use in tacos, etc.
This recipe makes about 2 cups of sauce, enough for 2-3 pizzas, depending on the size of the pizzas and how much sauce you like. You can make it ahead of time or freeze some of it to use at a later date.
How much sodium should I eat per day?
Sodium is a necessary mineral found in many foods and it is an important electrolyte that your body needs for normal muscle and nerve functions. It also helps keep body fluids in a balanced state.
Salt and sodium are not the same thing. Most table salts are made from sodium chloride. So, salt used when making foods usually contains sodium.
Is Sodium Bad?
Though you need sodium for your body to function properly, too much salt may be bad for your health. Eating high-sodium foods regularly can cause your body to retain excess water which makes your organs have to work harder. This increases your risk for high blood pressure, which can harm your heart and can cause kidney disease.
How much sodium should you eat per day?
The American Heart Association recommends no more than 2,300 milligrams (mg) a day and more ideally a limit of no more than 1,500 mg per day for most adults.
Here are sodium-related terms you need to know:
- Salt/Sodium-Free – Less than 5 milligrams of sodium per serving.
- Very Low Sodium – 35 milligrams or less per serving.
- Low Sodium – 140 milligrams or less per serving.
- Reduced Sodium – At least 25 percent less sodium per serving than the usual sodium level.
- Light in Sodium or Lightly Salted– At least 50 percent less sodium than the regular product.
What you’ll need:
- Crushed Tomatoes (no salt added): Use a large, 28-ounce can of crushed tomatoes (no salt added). This helps add tons of flavor and richness to the pizza sauce.
- Fresh tomatoes: I always like to add a few fresh Italian tomatoes, like Roma tomatoes, for more nutrients and fiber.
- Fresh Onions: I use one small, sweet onion. You can use any other type though. If you do not have any onions on hand, you can add in some onion powder.
- Garlic: I love a garlicky flavor so I use three cloves here. But you can make it more (or less) garlicky, however you like it. You can also substitute fresh garlic for garlic powder.
- Tomato paste (no salt added): This is something my mom taught me whenever I’m making a red sauce. Adding a few tablespoons of tomato paste adds richness and umami to the sauce because it’s more concentrated. Use no salt added tomato paste to lower the amount of sodium in the recipe.
- Olive oil : beyond adding more richness and flavor to the sauce, you are also adding a healthy fat to the sauce. This helps nutrients absorb into the body better and adds omega-3’s.
- Italian seasoning and red pepper flakes (optional): if you like your food spicy, feel free to add a few teaspoons of red pepper flakes or omit if you do not like spicy food.
- Fresh herbs like fresh basil if you have it around. You can triple the amount added because fresh herbs aren’t as potent as dried.
Tip to store leftover tomato paste
Divide your leftover can of tomato paste into 1 tablespoon amounts and place in a freezer bag or in a freezer container. They’ll keep for months in the freezer. I only freeze it in tablespoon-sized dollops, so it’s easy to pull out 2 or 3 tablespoons for a dish and it’s easy to remember!
How to make low sodium pizza sauce recipe:
There are a few ways to make this recipe. The easiest and quickest option is to add all the ingredients in a food processor and blend it all together. Then simmer on low for 15-20 minutes.
This option takes just a little bit longer but you get a more robust flavor.
Start by adding the olive oil to a medium saucepan or pot and heat over low-medium heat. Sweat the diced onions for about 4 minutes. Next, add the minced garlic and cook for about 4 minutes or until lightly golden brown.
Add the chopped fresh tomatoes and let that cook for about 7 minutes or until the tomatoes have softened.
Open the can of crushed tomatoes. Do not drain the can because the juice provides lots of flavor. Add the crushed tomatoes to the saucepan, along with the spices, tomato paste and herbs. Stir well to combine, and simmer on low for about half hour, stirring occasionally.
Blend the cooked sauce using an immersion blender or a food processor (be careful, it's hot!) And that’s it!
Taste the sauce to make sure the seasoning is perfect and then your homemade pizza sauce is ready to use.
Common Questions About Pizza Sauce
Even though all these sauces use very similar ingredients, there are a few differences. Pizza sauce does not need to be cooked because it cooks in the oven with the pizza. However, I will say that if you cook the sauce first for a few minutes, you get a more robust flavor. Spaghetti sauce needs long simmering times and additional ingredients, like ground beef, can be used. Marinara sauce does not typically contain meat (while spaghetti sauce does), giving it a thinner texture.
Pizza sauces generally last between five to seven days if kept between 35 and 40°F.
Yes! Just keep in mind that you need to use airtight containers or freezer bags because air is the enemy of freezer food. The less air exposure your sauce gets, the longer it will last.
If you make your pizza sauce from scratch (like this recipe), the sodium content is lower. However, make sure to use “no salt added” or “low sodium” canned tomato options. You can reduce sodium in pizza sauce by using whole, fresh ingredients whenever possible and choosing low-sodium or "no salt added" canned foods.
You can use leftover pizza sauce in many dishes including: chili, salsa, tacos, soup, as pasta sauce, in stews and wherever red sauce is used!
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Homemade Low Sodium Pizza Sauce Recipe (easy)
- Food processor or immersion blender
- 2 tablespoons olive oil extra virgin
- 1 small sweet onion roughly chopped
- 3 cloves garlic roughly chopped
- 2 medium roma tomatoes roughly chopped
- 1 can (28 ounce) crushed tomatoes no salt added
- 2 tablespoons tomato paste no salt added
- ¼ teaspoon red pepper flakes (optional)
- 2 teaspoons Italian seasoning
- 1 tablespoon basil fresh
- In a large saucepan or pot, heat two tablespoons of olive oil on medium heat and sweat the chopped onion for about 4 minutes.
- Add garlic, and cook until lightly golden brown, about 4 minutes.
- Add fresh tomatoes and cook for about 7 minutes or until the tomatoes have softened.
- Add crushed tomatoes, tomato paste, spices, and fresh herbs and simmer on low for 15-20 minutes.
- Blend all ingredients with immersion blender or food processor until combined and mostly smooth.
- This makes enough sauce for about 2 large pizzas.
- Spread this pizza sauce on pizza crust and bake in the oven on a pizza stone.
- The sauce can be made ahead and refrigerated for 5 to 7 days or frozen for up to 6 months. Thaw overnight in the refrigerator.
- If you like, you can use this pizza sauce as a spaghetti sauce by adding a cup of warm water and simmering it together for 20 minutes.
- The seasonings in this recipe can be adjusted any way you like. Use fresh herbs instead of dried (use three times as much fresh as dried). You can also add black pepper and more or less red pepper flakes.
- If you want to take your homemade pizza to the next level, use a pizza stone which mimics the effect of a pizzeria's brick oven by raising the temperature and providing an extra-hot surface to bake the pizza.
- For a thicker sauce, simmer for a longer period of time.