Low Sodium Pizza Sauce Recipe

Low Sodium Pizza Sauce
Low Sodium Pizza Sauce

Are you on a low sodium diet but still crave the deliciousness of homemade pizza? You’re not alone! Many people are turning to low sodium options to maintain a healthy lifestyle without sacrificing flavor. One of the easiest ways to enjoy your favorite pizza while keeping your sodium intake in check is by making your own pizza sauce.

Let’s dive into the world of low sodium pizza sauce and discover how you can create a mouth-watering, heart-healthy alternative right in your kitchen.

What is Sodium?

Sodium is a mineral that’s essential for various bodily functions, including muscle contraction and nerve transmission. However, most people consume far more sodium than necessary, primarily through processed foods.

Health Effects of High Sodium Intake

Unnecessary sodium eating is linked to high blood pressure, heart diseases, and stroke. Reducing sodium intake can lower these risks and promote overall better health.

Why Opt for Low Sodium Pizza Sauce?

Benefits for Health

Switching to low-sodium pizza sauce helps manage blood pressure and reduce the risk of cardiovascular diseases. It’s also beneficial for kidney health and can prevent water retention.

Comparisons with Store-Bought Options

Store-bought pizza sauces often contain high levels of sodium to enhance flavor and preserve shelf life. By making your own sauce, you control the ingredients and can significantly cut down on sodium.

Essential Ingredients for Low Sodium Pizza Sauce

  • Fresh Tomatoes

Opt for fresh, ripe tomatoes or low-sodium canned tomatoes. These are the base of your sauce and provide a rich, natural flavor without added salt.

  • Herbs and Spices

Use basil, oregano, and thyme for depth and complexity. Garlic and onion also contribute to the flavor profile.

Natural Sweeteners

A touch of natural sweeteners like honey or agave nectar can balance the acidity of the tomatoes without resorting to salt.

mill or immersion blender can help achieve a smoother sauce consistency.

Step-by-Step Low Sodium Pizza Sauce Recipe


  • 8 to 10 fresh tomatoes (or 2 cans of low-sodium tomatoes)
  • 2 cloves garlic, minced
  • 1 small onion, finely chopped
  • 1 tbsp olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1 tbsp   natural sweetener (honey or agave nectar)
  • 1/4 teaspoon black pepper


  • Cooking Process
  1. Prepare the Tomatoes.
    1. Blanch and peel fresh tomatoes. If using canned tomatoes, drain and rinse them to remove excess sodium.
  2. Sauté Aromatics.
    1. Heat olive oil over medium flame. Add garlic and onion, sauté until shining.
  3. Cook the Sauce.
    1. Add tomatoes to the pot and break them down with a spoon. Stir in herbs and pepper.
    2. Simmer on low for 45-60 minutes, stirring occasionally until thickened.
  • Final Touches
  • Puree the sauce with a blender or immersion blender to desired consistency.
    • Taste the sauce and adjust sweetness or herbs as needed.

Tips for Enhancing Flavor Without Salt

  • Using Herbs Effectively

Fresh herbs can elevate the flavor of your sauce. Add a handful of fresh basil or a sprig of rosemary towards the end of cooking for a burst of freshness.

  • Incorporating Umami Flavors

Use ingredients like mushrooms, nutritional yeast, or a splash of balsamic vinegar to add depth and umami to your sauce.

  • Storing and Preserving Your Sauce

Store sauce in airtight containers /bottle in the fridge for up to a week.

For longer storage, freeze the sauce in portions using freezer-safe bags or containers. It stays good for up to three months in the freezer.

Creative Uses for Low Sodium Pizza Sauce

Use your sauce as a base for pasta dishes, a topping for grilled vegetables, or a dipping sauce for low-sodium breadsticks.

Adjusting the Recipe for Different Diets

  • Gluten-Free Options

Ensure all your ingredients are certified gluten-free, especially canned tomatoes and spices.

  • Vegan Variations

This recipe is naturally vegan, but always check your sweeteners and ensure they align with a vegan diet.

Common Mistakes to Avoid

  • Overcooking the Sauce

Overcooking can cause the sauce to become too thick and lose its vibrant flavor. Keep an eye on the consistency.

  • Imbalance of Flavors

Taste as you go! Adjust herbs and sweetness for balance.

Serving Suggestions

  • Pairing with Low Sodium Pizza Crusts

Look for or make low-sodium pizza crusts to complement your sauce. Whole wheat or cauliflower crusts are excellent choices.

  • Toppings That Complement the Sauce

Opt for fresh vegetables, lean meats, and low-sodium cheese to keep your pizza healthy and delicious.

Nutritional Information

Calorie Count

A typical serving of this low sodium pizza sauce has approximately 30-40 calories.

Breakdown of Nutrients

Sodium10-20mg (varies based on ingredients)

Making your own best low sodium pizza sauce is a fantastic way to enjoy a healthier version of a beloved classic. With fresh ingredients and the right blend of herbs and spices, you can create a delicious, heart-healthy sauce that won’t compromise on flavor. Give this recipe a try, and you’ll never go back to store-bought options!


  1. How long does low sodium pizza sauce last?
    1. It lasts up to a week in the fridge and three months in the freezer.
  2. Can I use canned tomatoes for this recipe?
    1. Yes, but ensure they are low-sodium and rinse them to remove excess salt.
  3. What can I use instead of natural sweeteners?
    1. You can use a small amount of sugar or a sugar substitute that fits your dietary needs.
  4. How can I make the sauce thicker?
    1. Simmer longer or add tomato paste to thicken.
  5. Is this sauce suitable for children?
    1. Absolutely! It’s a healthy option with no added salt, making it perfect for kids.

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