This Low-carb Marinara Sauce is a PCOS-friendly recipe with 9 calories, 0.66g protein, and 3.5g carbs per serving. Ready in 5 minutes.
Nutrition per Serving
Key PCOS-Friendly Ingredients: Olive oil is a key Mediterranean diet ingredient rich in polyphenols. Garlic is supports cardiovascular health and has anti-inflammatory properties. Tomato is rich in lycopene, a powerful antioxidant.
Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health. Anti-inflammatory foods are especially important for PCOS, as chronic low-grade inflammation is a key driver of symptoms.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your snack.
From member meal plans This recipe is in 60 members' PCOS meal plans. See the most-planned recipes
Ingredients
Instructions
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Wash and drain the tomatoes and fresh basil. Peel the onion and garlic.
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Place most of the ingredients in a food processor and blend until smooth. You may need to dice the onion and mash the garlic before to make sure there are no large pieces left.
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If you prefer a chunky texture, leave some tomatoes and basil aside, dice and add to the smooth sauce. When done, place in an airtight container and store in the fridge for up to a week. To keep it fresh for longer, pour a thin layer of extra virgin olive oil on top and store for up to 2 weeks.
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Marinara sauce is perfect as topping on low-carb pizza!
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Low-carb Marinara Sauce contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Low-carb Marinara Sauce can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
Why this Low-carb Marinara Sauce works for PCOS
At 3.5g of carbohydrates per serving, this Low-carb Marinara Sauce is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
A PCOS-friendly snack like this Low-carb Marinara Sauce should include protein or fat, not carbohydrates alone. Carb-only snacks (fruit, crackers, granola bars) spike blood sugar then crash it within 60-90 minutes, leaving you hungrier and more reactive to whatever comes next.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
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Frequently Asked Questions
Yes, this Low-carb Marinara Sauce recipe is designed to be PCOS-friendly. At 9 calories per serving with 0.66g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 5 minutes total. Prep time is 5 minutes.
Per serving: 9 calories, 0.66g protein (29%), 3.5g carbs, 9.8g fat. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Snack. At 9 calories, it fits within typical PCOS meal plan targets for Snack. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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