Protein Tomato Pasta Sauce
This easy tomato pasta sauce comes together with just a few simple ingredients and tastes even better than store-bought. It’s lower in sugar, higher in protein, and perfect to keep on rotation for any pasta dish.
Ingredients
Makes 4 servings.
1/2 cup white or yellow onion, diced
3 cloves garlic, minced
1 28 oz can crushed tomatoes
1/4 tsp kosher salt, plus more to taste
1/4 cup fresh basil, finely chopped
2 tsp Italian seasoning
1/2 tsp pepper
2/3 cup plain fat free Greek yogurt
Cooking Instructions
Heat a 12-inch sauté pan or shallow pot. Spray with a non-stick spray.
Add the onion and garlic and cook for 3–5 minutes, until fragrant and the onions are translucent.
Add the canned tomatoes and salt, stirring everything together.
Bring the sauce to a boil, then reduce the heat to a simmer and cover. Let it cook for 15 minutes, stirring occasionally.
During the last 5 minutes, stir in the basil, Italian seasoning, and pepper. Taste and add more salt if needed.
To keep the yogurt from curdling, temper it first: put the Greek yogurt in a small bowl and add ½ cup of the warm sauce, stirring until smooth.
Stir the tempered yogurt back into the rest of the sauce until it’s creamy and well combined.
Divide into a Souper Cubes storage container with a 1 cup capacity per divider.
Meal Prep Serving instructions
This recipe makes 4 servings when prepared as instructed. Each servings is approximately 1 cup.
Macros
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Macros -
75 calories | 6.5g protein | 13g carbohydrates | 0.5g fat - per serving/meal
Please note: the macros provided are an estimate. Results may vary slightly depending on your methods and ingredients. If you follow the recipe exactly and use the same ingredients, your macros should be very close to the numbers listed.