How to Make Healthy Pasta Sauces


Many pasta sauces are anything but healthy, however with a few simple changes, most can become good for you and your heart. Simple substitutions and the addition of hidden vegetables will take a traditional pasta sauce and transform it into something healthy and tasty for your family. With a bit of ingenuity, even the simplest of sauces can become healthy and satisfying.

Step 1

Use only olive oil to sauté onions and garlic for any pasta sauce you are making. Olive oil is healthier than most cooking oils on the market today.

Step 2

Drain the fat from ground beef. This will reduce the amount of fat in the sauce. Drain the beef on paper towels, then return to the pot, and add the remainder of the ingredients.

Step 3

Shred vegetables such as summer squash, broccoli, cauliflower and zucchini using a box grader. Add up to a cup of shredded vegetables to the sauce at the beginning of the cooking time. This will add nutrition and will have cooked down enough that they will be undetectable when serving the sauce.

Step 4

Use light cream whenever possible when making cream pasta sauces. You can also substitute blended tofu for cream in many recipes. This will add nutrition and still maintain the consistency of cream sauces.

Step 5

Skip the heavy sauce altogether. Drizzle the pasta with olive oil and sprinkle with herbs such as oregano, rosemary, thyme, tarragon or a combination of Italian herbs.

Things You'll Need

  • Olive oil
  • Paper towels
  • Box grater
  • Shredded vegetables
  • Soft, silken tofu


  • Sacramento State College: Healthy Cooking and Baking Substitutions (PDF)
  • North Dakota State University: Harvesting Herbs for Healthy Eating
  • Stanford University: Five Quick Pasta Sauces
Keywords: healthy pasta sauce, make healthy sauces, lite pasta sauces

About this Author

G. K. Bayne is a freelance writer, currently writing for Demand Studios where her expertise in back-to-basics, computers and electrical equipment are the basis of her body of work. Bayne began her writing career in 1975 and has written for Demand since 2007.

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