Indulge in a classic Italian dish with this Italian Keto Pasta Marinara. This recipe offers a low-carb alternative to traditional pasta, making it suitable for those following a ketogenic or diabetic-friendly diet. Enjoy a flavorful and satisfying meal without compromising your dietary goals.

Full Recipe:

Ingredients

For the Keto Pasta:

1/4 cup cream cheese
3 eggs
2 tablespoons fiber (such as oat fiber)

For the Marinara Sauce:

1 1/2 cups canned tomatoes
4 cloves garlic, minced
1/2 onion, finely chopped
1/4 cup fresh basil leaves, chopped
1/4 cup fresh oregano, chopped
Salt and pepper to taste

Directions

Prepare the Keto Pasta:
- Preheat the oven to 300°F (150°C).
- In a blender, combine cream cheese, eggs, and fiber. Blend until smooth.
- Pour the mixture onto a silicone baking sheet with edges, spreading it evenly with a spatula.
- Bake for 8-10 minutes until set.
- Once baked, use a pasta cutter or wheel roller to shape into desired pasta forms.
Prepare the Marinara Sauce:
- In a skillet over medium heat, warm extra virgin olive oil or avocado oil.
- Add the chopped onion and sauté until browned.
- Add the minced garlic and chopped herbs; cook for a few minutes until fragrant.
- Stir in the canned tomatoes, season with salt and pepper, and mix well.
- Cover and let the sauce simmer on medium heat for approximately 30 minutes.
Assemble the Dish:
- Serve the prepared keto pasta topped with the marinara sauce.
- Garnish with additional fresh herbs or grated cheese if desired.

Nutritional Facts

Per serving:

Calories: 144 kcal
Carbohydrates: 7g
Protein: 7g
Fat: 8g
Saturated Fat: 4g
Cholesterol: 137mg
Sodium: 213mg
Potassium: 404mg
Fiber: 2g
Vitamin A: 695 IU
Vitamin C: 11mg
Calcium: 122mg
Iron: 3mg

What Makes This Recipe Keto-Friendly?

The Low-Carb Pasta Marinara is designed to align perfectly with the principles of the ketogenic diet. The key to its success is the replacement of traditional pasta, made from wheat or rice, with a low-carb alternative. This shift significantly reduces the carbohydrate content of the dish, allowing it to fit seamlessly into a keto meal plan.

Unlike regular pasta, which can cause a spike in blood sugar levels and kick the body out of ketosis, the low-carb pasta used in this recipe is made from ingredients that are much lower in carbohydrates. This helps maintain the state of ketosis, where the body burns fat for fuel instead of carbohydrates, which is the goal of a keto diet.

Moreover, the marinara sauce used in this recipe is made with fresh, wholesome ingredients, such as tomatoes, garlic, onions, and herbs. These ingredients are naturally low in carbohydrates and rich in vitamins, minerals, and antioxidants, making them a great addition to a keto meal.

Health Benefits of Low-Carb Pasta Marinara

Supports Weight Loss: The low-carb pasta and marinara sauce are both rich in healthy fats and proteins while being low in carbohydrates. This combination helps keep you full longer, preventing overeating and supporting weight loss goals. Additionally, when following a ketogenic diet, your body burns stored fat for energy instead of carbohydrates, leading to efficient fat loss.

Regulates Blood Sugar: For individuals with type 2 diabetes or those looking to regulate their blood sugar levels, this dish offers a great alternative to high-carb pasta. By avoiding the blood sugar spikes that come with traditional pasta, the Low-Carb Pasta Marinara helps maintain steady blood sugar levels.

Rich in Nutrients: The fresh ingredients in this dish, such as tomatoes, garlic, and herbs, provide essential nutrients that support overall health. Tomatoes are an excellent source of vitamins A and C, while garlic and herbs like basil and oregano are rich in antioxidants and anti-inflammatory properties.

Supports Heart Health: The healthy fats used in this recipe, particularly olive oil, contribute to heart health by improving cholesterol levels and reducing inflammation. Olive oil is also known for its rich content of monounsaturated fats, which have been shown to promote cardiovascular health.

How to Customize Your Low-Carb Pasta Marinara

One of the best things about the Low-Carb Pasta Marinara recipe is that it is highly customizable to fit your tastes and dietary needs. You can easily adjust the ingredients or add your own twist to create a dish that suits your preferences.

Add Protein: If you’re looking to add more protein to your meal, consider adding grilled chicken, shrimp, or even ground beef to the marinara sauce. These protein-rich additions will not only make the dish more filling but also provide a boost of nutrients.

Make It Vegan: For a vegan version of this recipe, simply skip the eggs and cream cheese in the pasta and substitute them with plant-based alternatives like nutritional yeast or vegan cream cheese. You can also use a plant-based protein source, such as tofu or tempeh, in place of animal-based protein.

Use Different Vegetables: While this recipe calls for a traditional marinara sauce, you can also experiment with different vegetables to add flavor and texture to the dish. Try adding sautéed zucchini, bell peppers, or spinach to your marinara sauce for an extra boost of nutrients and fiber.

Spice It Up: If you like a bit of heat in your dishes, feel free to add some red pepper flakes or a dash of chili powder to the marinara sauce. The added spice can bring a new dimension of flavor to the dish while still keeping it keto-friendly.

Tips for Perfect Low-Carb Pasta Marinara

1. Use a Silicone Baking Sheet: When preparing the low-carb pasta, it’s helpful to use a silicone baking sheet with edges. This will prevent the mixture from spilling over and allow for an even bake. Additionally, the silicone sheet makes it easier to remove the pasta once it’s baked.

2. Don’t Overcook the Marinara Sauce: While it’s important to allow the marinara sauce to simmer and develop its flavors, be sure not to overcook it. Tomatoes can become bitter if cooked for too long, so keep the cooking time around 30 minutes to preserve the fresh, vibrant taste of the sauce.

3. Let the Pasta Set: After baking the low-carb pasta, allow it to cool for a few minutes before cutting it into pasta shapes. This will help the pasta hold its form and prevent it from becoming too soft or mushy when you combine it with the sauce.

4. Experiment with Different Low-Carb Pasta Options: While this recipe uses a particular low-carb pasta, there are many alternatives on the market, such as zucchini noodles, shirataki noodles, or even cauliflower-based pasta. Feel free to explore these options if you want to try something different.

Nutritional Information of Low-Carb Pasta Marinara

In addition to being a low-carb option, this recipe offers a variety of essential nutrients. The combination of healthy fats, proteins, and vitamins makes it a balanced meal that can support various health goals, from weight loss to blood sugar regulation. Here’s a general idea of the nutritional content per serving:

Calories: 144 kcal
Carbohydrates: 7g
Protein: 7g
Fat: 8g
Saturated Fat: 4g
Cholesterol: 137mg
Sodium: 213mg
Potassium: 404mg
Fiber: 2g
Vitamin A: 695 IU
Vitamin C: 11mg
Calcium: 122mg
Iron: 3mg

These values can vary depending on the specific ingredients used, but the dish remains an excellent choice for those seeking to follow a low-carb or keto-friendly diet.

Conclusion

The Low-Carb Pasta Marinara is a delicious and nutritious alternative to traditional pasta dishes, offering all the rich flavors of Italian cuisine without the carbohydrates. Whether you’re following a ketogenic diet or simply looking to reduce your carb intake, this dish provides a satisfying and healthy option.

By using fresh, wholesome ingredients, this recipe is not only low in carbohydrates but also packed with essential nutrients that support overall health. From weight loss and blood sugar regulation to heart health and nutrient density, the Low-Carb Pasta Marinara offers numerous health benefits.

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