Low Sodium Spaghetti with Marinara Sauce

Savor the classic comfort of pasta night with a heart-healthy twist in this Low Sodium Spaghetti with Marinara Sauce. Featuring tender whole wheat spaghetti tossed in a rich, homemade marinara sauce, this recipe is packed with vibrant flavors and fresh ingredients—all without the added salt. The sauce comes together beautifully with unsalted crushed tomatoes, aromatic garlic, sweet onions, and a touch of dried herbs like oregano and basil, making it a naturally flavorful option for those watching their sodium intake. Fresh cherry tomatoes add a juicy pop of sweetness, while a sprinkle of chopped parsley finishes the dish with a fragrant and colorful flourish. Ready in just 45 minutes, this low-sodium recipe offers a wholesome, satisfying meal that’s perfect for weeknight dinners or a cozy family gathering. Pair with a crisp green salad and enjoy guilt-free Italian dining!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 ounces Whole wheat spaghetti
• 2 tablespoons Olive oil
• 1 medium (diced) White onion
• 4 minced Garlic cloves
• 28 ounces Unsalted canned crushed tomatoes
• 2 tablespoons Tomato paste (no salt added)
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.5 teaspoon Crushed red pepper flakes (optional)
• 2 tablespoons Fresh parsley (chopped)
• 0.25 teaspoon Freshly ground black pepper
• 1 cup Fresh cherry tomatoes (halved)
• 0.5 cup Water

Directions

Step 1

Bring a large pot of water to a boil. Add the whole wheat spaghetti and cook according to package instructions until al dente, typically about 9-11 minutes. Drain and set aside.

Step 2

In a large skillet or saucepan, heat the olive oil over medium heat.

Step 3

Add the diced onion and sauté for 5-6 minutes, or until softened and translucent. Stir frequently to avoid any browning.

Step 4

Add the minced garlic and cook for an additional 1-2 minutes until fragrant, stirring constantly.

Step 5

Pour in the unsalted crushed tomatoes and stir in the tomato paste. Add the 1/2 cup of water to thin the sauce slightly.

Step 6

Stir in the oregano, basil, and crushed red pepper flakes (if using), then season with freshly ground black pepper.

Step 7

Simmer the sauce over low heat for 15-20 minutes, stirring occasionally, to allow the flavors to meld together.

Step 8

Five minutes before the sauce is done simmering, stir in the halved cherry tomatoes for a fresh burst of flavor.

Step 9

Taste the sauce and adjust seasoning with additional herbs or black pepper if needed.

Step 10

Toss the cooked spaghetti with the marinara sauce until evenly coated. Serve hot, garnished with fresh parsley for a pop of color and flavor.

Nutrition Facts

Serving size	(1593.5g)

Amount per serving	% Daily Value*
Calories	968.7

Total Fat 32.4g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 108.2mg	0%
Total Carbohydrate 155.6g	0%
Dietary Fiber 32.2g	0%
Total Sugars 39.5g
Protein 30.1g	0%

Vitamin D 0IU	0%
Calcium 302.8mg	0%
Iron 12.4mg	0%
Potassium 2799.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.2%

Protein: 11.6%

Carbs: 60.2%