Clean Eating Creamy Marinara Sauce

Here's the Dish

This creamy marinara sauce is so simple to make, you may never buy the jarred stuff again! It is ready in the time that it takes for your noodles or spaghetti squash to cook, and is the perfect balance of flavors to pair with any Italian style dish! Enjoy!


The estimated total time to make this recipe is 10-15 minutes.


Spray a medium sauce pan (or deep skillet) with cooking spray, and sauté onion and garlic over medium heat, stirring, until onions begin to get tender. Add the tomato sauce, diced tomatoes, and seasoning to the pot and stir. Simmer over low heat for about 5-10 minutes, stirring occasionally. Turn off heat and stir in yogurt, parmesan, and spinach if desired. Pour over high fiber pasta or spaghetti squash, and enjoy!


1/2 cup Sweet onion, finely chopped
1 tspMinced garlic, or 1/2 tsp garlic powder
1 (15 oz) canTomato sauce
1 (15 oz) canDiced tomatoes (do not drain)
1 tspDried oregano
1 tspDried basil
1/2 tspSalt
1/4 tsp Pepper
1/2 cupPlain low fat Greek yogurt (or 1/4 cup low fat cream cheese, or ricotta cheese)
3 tbs Parmesan cheese, grated
Optional: 1 tbs honey OR pinch of sweetener (or to taste), 1 cup fresh spinach

Katie's Tip!

You could also add lean ground turkey or beef to this sauce to make a clean eating meat sauce!

Nutrition Breakdown

6 Servings (about 1/2 cup per serving)
45 Calories per Serving
1 g Fat
7 g Carbohydrate
2 g Fiber
3 g Sugar
4 g Protein
1 WWP+*

*Weight Watchers Points per serving


Courtney Campbell said:

What kind of tomato sauce did you use?

February 11th, 2014 — 11:58am  |  Reply

Jenna said:

Hi Katie!

Thanks so much for another great recipe! I made this for dinner last night and used cream cheese. It was absolutely delicious! My hubby loved it too! :)

Thanks again!


February 13th, 2014 — 8:44am  |  Reply

Jennifer G. said:

Thank you for this wonderful recipe using pantry staples! Incredibly easy to make and unbelievablely delicious. I used cream cheese, honey, and added half a pound of browned lean ground beef. A new family favorite!

February 14th, 2014 — 1:22am  |  Reply

Shari Butler said:

How long will it store in fridge?

February 14th, 2014 — 5:36am  |  Reply

Shari Butler said:

Can you use crushed instead of diced tomatoes?

February 14th, 2014 — 5:37am  |  Reply

Dashing Dish said:

yes! :) and it stores for one week

February 14th, 2014 — 11:16am  | 

Haley @Cupcakes and Sunshine said:

Oh wow, this looks like the perfect winter dinner! Yum! I can not wait to try it out :)

February 17th, 2014 — 9:50am  |  Reply

Amanda P. said:

I made this on Valentine’s day and it was so amazing. The sauce itself was simple and tasty. I used fresh pasta and it took this dish over the top. It was even better for left overs the next day. Thank you for this great dish!

February 17th, 2014 — 1:05pm  |  Reply

Claudia said:

Thanks again Katie for another great recipe. This was so easy to make and the kids loved it.

February 17th, 2014 — 10:47pm  |  Reply

Ashley said:

Does this freeze well?

February 26th, 2014 — 7:16pm  |  Reply

Ellena said:

Sorry, but what do you mean by a can of tomato sauce?

April 13th, 2014 — 8:50am  |  Reply

Kelly Kilheffer said:

Yum! Whipped this up today with some tortellini and it was super yummy. I purée the spinach so my kiddos are forced to eat their greens and it was perfect.

October 18th, 2014 — 5:29pm  |  Reply

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