15+ Healthy Pasta Sauce Recipes for Deliciously Guilt-Free Meals

Healthy pasta sauce recipes can transform your everyday meals into nutritious and delicious dishes. These sauces are packed with flavors and ingredients that boost your health while satisfying your taste buds.

Whether you are looking for vegetarian options or high-protein choices, there’s something for everyone.

By exploring various healthy pasta sauce recipes, you can discover exciting ways to enjoy pasta without feeling guilty.

Get ready to enhance your meals with sauces that are easy to make and good for you. Enjoy a wholesome pasta night that you’ll love!

1) Creamy Vegan Red Pepper Pasta Sauce

This creamy vegan red pepper pasta sauce is a delight for your taste buds. It’s made using roasted red peppers, which gives it a rich flavor. You can easily prepare it in just a few steps.

For this sauce, you will blend roasted red peppers with non-dairy milk, garlic, and some spices for added zest. It’s perfect for pasta dishes and can even be used as a dip.

This sauce is not only tasty but also healthy, making it a great choice for any meal.

Ingredients

• 2 roasted red bell peppers
• 1 cup non-dairy milk
• 2 cloves garlic
• 1 teaspoon salt
• 1/2 teaspoon chili powder

Cooking Instructions

1. Roast the red peppers until charred, about 20 minutes at 425°F (220°C).
2. Let them cool, then peel off the skin.
3. In a blender, combine roasted red peppers, non-dairy milk, garlic, salt, and chili powder.
4. Blend until smooth.
5. Heat the sauce in a pan over medium heat for a few minutes before serving.

2) Healthy Green Spinach Basil Sauce

This green spinach basil sauce is a simple and tasty way to add flavor to your pasta. You can whip it up in just minutes.

Start by blending fresh spinach and basil with garlic, olive oil, and Parmesan cheese. A splash of lemon juice brightens the flavor.

This sauce is creamy and full of nutrients, making it a great choice for a healthy meal.

Ingredients

• 2 cups fresh spinach
• 1 cup fresh basil
• 2 cloves garlic
• 1/4 cup olive oil
• 1/4 cup grated Parmesan cheese
• 1 tablespoon lemon juice
• Salt to taste

Cooking Instructions

1. Blanch the spinach for 1-2 minutes in boiling water. Drain and rinse under cold water.
2. In a blender, combine spinach, basil, garlic, and olive oil.
3. Blend until smooth.
4. Add Parmesan and lemon juice. Blend again.
5. Season with salt. Mix with cooked pasta and enjoy!

3) High Protein Cottage Cheese Sauce

High protein cottage cheese sauce is a delicious and healthy option for pasta. This creamy sauce packs a protein punch, making it great for a satisfying meal. It’s simple to make with just a few ingredients.

You’ll need cottage cheese, which adds creaminess and protein. Combine it with garlic, onion, and parmesan cheese for extra flavor. This sauce goes well with various pasta types, including chickpea pasta for even more protein.

The high protein content helps keep you full longer. It’s perfect for comfort food without the guilt.

Ingredients

• 2 cups cottage cheese
• 1 cup tomato sauce
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1/2 cup parmesan cheese
• Salt and pepper, to taste

Cooking Instructions

1. In a pan, sauté the onion and garlic until soft.
2. Add the cottage cheese and tomato sauce.
3. Stir in parmesan cheese, salt, and pepper.
4. Cook on low heat for 5-10 minutes.
5. Serve over your favorite pasta.

4) Classic Tomato and Basil Sauce

Classic tomato and basil sauce is a simple and healthy option for pasta dishes. You can make it quickly using fresh ingredients. This sauce is perfect for weeknight dinners.

To start, heat some olive oil in a pan and add chopped onions and garlic. Cook them until they’re soft and fragrant. Then, add diced tomatoes and let them simmer for a while.

Finish off the sauce by stirring in fresh basil. This will give it a lovely aroma and flavor. Serve it over your favorite pasta for a delicious meal.

Ingredients

• 3 tablespoons extra virgin olive oil
• 1 large onion, chopped
• 2 cloves garlic, crushed
• 2 (14.5 ounce) cans diced tomatoes
• ¼ cup fresh basil, chopped
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a pan over medium heat (350°F / 175°C).
2. Add the chopped onion and garlic, cooking until soft.
3. Stir in the diced tomatoes and simmer for 15 minutes.
4. Add chopped basil, salt, and pepper.
5. Serve hot over cooked pasta.

5) Garlicky Greek Yogurt Alfredo

Garlicky Greek Yogurt Alfredo is a delicious twist on traditional Alfredo sauce. It uses Greek yogurt, which adds creaminess without all the extra fat. This sauce is perfect for pasta, and it pairs well with vegetables and proteins.

To make this sauce, you’ll need garlic, Greek yogurt, and a bit of cheese for flavor. The result is a rich, creamy sauce that feels indulgent but is much healthier.

You can easily whip it up in minutes, making it a great choice for busy weeknights. Just prepare your pasta and mix in the sauce for a comforting meal.

Ingredients

• 1 cup Greek yogurt
• 1 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Cook your pasta according to package instructions.
2. In a pan, heat olive oil over medium heat.
3. Add minced garlic and sauté for 1-2 minutes.
4. Reduce heat and stir in Greek yogurt and Parmesan cheese.
5. Mix until creamy and heated through.
6. Combine with cooked pasta and season with salt and pepper.

6) Spicy Lentil and Walnut Bolognese

This Spicy Lentil and Walnut Bolognese is a fantastic twist on a classic dish. The combination of lentils and walnuts gives it a hearty texture that everyone will enjoy.

To make it spicy, you can add red pepper flakes or diced jalapeños. This adds a nice kick that complements the rich tomato flavor.

It’s easy to prepare and perfect for a weeknight dinner. Serve it over your favorite pasta for a nutritious meal.

Ingredients

• 1 cup red lentils
• 1 cup walnuts, chopped
• 1 can (15 oz) crushed tomatoes
• 2 tablespoons tomato paste
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon red pepper flakes
• Salt and pepper to taste
• Olive oil

Cooking Instructions

1. In a pot, heat olive oil over medium heat.
2. Add onion and garlic; sauté until soft.
3. Stir in walnuts and cook for 2 minutes.
4. Mix in crushed tomatoes, tomato paste, and lentils.
5. Season with red pepper flakes, salt, and pepper.
6. Simmer for 20-25 minutes, until lentils are tender.
7. Serve it hot over pasta.

7) Zesty Lemon and Herb Avocado Sauce

This Zesty Lemon and Herb Avocado Sauce is a fresh and vibrant pasta topping. It combines creamy avocado with the zing of lemon and the aroma of fresh herbs. It’s easy to make and perfect for a quick weeknight meal.

Start by mashing ripe avocado in a bowl. Then, add fresh lemon juice, chopped herbs like basil or parsley, and a touch of olive oil. This sauce gives your pasta a flavorful kick while keeping it healthy.

You can adjust the lemon juice to your taste. If you want more zest, add extra lemon or a pinch of salt. Serve it over your favorite pasta for a nutritious dish.

Ingredients

• 1 ripe avocado
• 2 tablespoons fresh lemon juice
• 1 tablespoon olive oil
• 1/4 cup fresh herbs (basil or parsley)
• Salt and pepper to taste

Cooking Instructions

1. Mash the avocado in a bowl.
2. Mix in lemon juice, olive oil, and chopped herbs.
3. Season with salt and pepper to taste.
4. Toss with cooked pasta and serve.

8) Roasted Red Pepper and Carrot Sauce

Roasted red pepper and carrot sauce is a delicious and healthy option for your pasta. It’s creamy and full of flavor, making it a great choice for any meal. You can make it vegan-friendly by using plant-based cream.

To start, you’ll need to roast bell peppers and carrots until they are tender. This brings out their natural sweetness. After roasting, blend them with your choice of cream and seasonings for a smooth consistency.

This sauce pairs well with any type of pasta. It adds a vibrant color and lots of nutrients to your dish.

Ingredients

• 2 red bell peppers
• 3 large carrots
• 1 cup half-and-half or plant-based cream
• 1 teaspoon chili flakes (optional)
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Slice bell peppers and carrots.
3. Place them on a baking sheet and roast for about 25–30 minutes.
4. Transfer the roasted vegetables to a food processor.
5. Add cream and seasonings, then blend until smooth.
6. Serve over your favorite pasta.

9) Mushroom and Thyme White Wine Sauce

This Mushroom and Thyme White Wine Sauce is a tasty way to add flavor to your pasta. The mix of sautéed mushrooms and fresh thyme creates a rich, aromatic blend that enhances any dish.

Begin by sautéing garlic and a mix of your favorite mushrooms in olive oil. The mushrooms absorb the flavors and become even more delicious.

Next, pour in a splash of white wine and let it simmer. This brings out the natural sweetness of the mushrooms.

Finally, add a touch of cream for a smooth finish. Toss it with your favorite pasta and enjoy a satisfying meal.

Ingredients

• 200g mushrooms (like cremini or button)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon fresh thyme
• 125ml white wine
• 50ml cream or Greek yogurt
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a pan over medium heat (350°F or 175°C).
2. Add minced garlic and sauté for 1 minute.
3. Add mushrooms and thyme; cook until mushrooms soften.
4. Pour in white wine and simmer for 3-5 minutes.
5. Stir in cream and season with salt and pepper.
6. Toss with cooked pasta and serve.

10) Butternut Squash and Sage Sauce

Butternut squash and sage sauce is a delicious and healthy choice for pasta. It has a creamy texture and a lovely flavor that pairs well with many pasta types.

To make this sauce, start by roasting butternut squash until it’s tender. This brings out its natural sweetness. Then mix in fresh sage leaves for added flavor.

You can blend the roasted squash with a little broth or olive oil to create a smooth sauce. This dish can be vegan if you choose the right broth. It’s a great way to enjoy a nutritious, satisfying meal.

Ingredients

• 1 pound butternut squash (about 450 grams)
• 1 tablespoon olive oil
• 8 sage leaves
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Peel and cube the butternut squash.
3. Toss the cubes with olive oil, salt, and pepper.
4. Roast for 25-30 minutes until tender.
5. In a blender, combine the roasted squash and sage.
6. Blend until smooth, adding broth if needed.
7. Toss with your favorite pasta and serve.

11) Broccoli and Almond Pesto Sauce

Broccoli and almond pesto is a fresh and tasty alternative to traditional pesto. This sauce is packed with nutrients and offers a delightful flavor. You can easily mix it into pasta or use it as a dip.

To make this sauce, you blend broccoli with roasted almonds, garlic, olive oil, and Parmesan cheese. The result is creamy and rich, perfect for a variety of dishes. You can adjust the flavors by adding more garlic or cheese based on your preference.

This pesto not only enhances the taste of your meals but also adds a healthy twist. It’s a great way to get more greens into your diet without sacrificing flavor.

Ingredients

• 1 cup broccoli florets
• 1/4 cup roasted almonds
• 2 cloves garlic
• 1/4 cup grated Parmesan cheese
• 1/4 cup olive oil
• Salt and pepper to taste

Cooking Instructions

1. Steam the broccoli until tender, about 3-4 minutes.
2. In a blender, combine broccoli, almonds, garlic, and Parmesan.
3. Blend until smooth, adding olive oil gradually.
4. Season with salt and pepper to taste.

12) Cashew and Sundried Tomato Sauce

Cashew and sun-dried tomato sauce is a creamy, vegan option that adds rich flavor to your pasta dishes. It combines the nutty taste of cashews with the tangy sweetness of sun-dried tomatoes.

To make this sauce, you’ll need to soak raw cashews to soften them. This allows for a smooth and creamy texture. Blend the cashews with sun-dried tomatoes, garlic, and a touch of olive oil for extra flavor.

This sauce pairs well with any pasta type. You can also add your favorite veggies for even more nutrition.

Ingredients

• 3/4 cup raw cashews (soaked)
• 3/4 cup sun-dried tomatoes (in oil)
• 2 garlic cloves
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Soak the cashews for at least 3 hours or overnight.
2. Drain the cashews and add them to a blender.
3. Add sun-dried tomatoes, garlic, and olive oil to the blender.
4. Blend until the mixture is smooth.
5. Season with salt and pepper to taste. Enjoy!

13) Pumpkin and Cinnamon Cream Sauce

This Pumpkin and Cinnamon Cream Sauce is a delightful way to enjoy pasta. It combines the rich flavor of pumpkin with a hint of cinnamon, making your dish feel cozy and comforting.

Start by sautéing a chopped shallot in olive oil until soft. Then add pumpkin puree, light cream, and a dash of cinnamon. Stir until it’s smooth and heated through.

You can season it with salt and pepper to taste. This sauce pairs well with whole grain or gluten-free pasta for a wholesome meal.

Ingredients

• 1 tablespoon olive oil
• 1 shallot, chopped
• 1 cup pumpkin puree
• 1 cup light cream
• 1/2 teaspoon ground cinnamon
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a pan over medium heat.
2. Sauté the chopped shallot until soft.
3. Stir in pumpkin puree and light cream.
4. Add cinnamon, salt, and pepper.
5. Cook until warm and smooth.
6. Toss with your favorite pasta and serve.

14) Eggplant and Red Wine Ragu

Eggplant and red wine ragu is a delicious, hearty sauce that’s perfect for pasta. The rich flavors from the eggplant and wine create a satisfying dish that is both healthy and filling.

You can use this ragu with any pasta you like. It pairs nicely with penne, fettuccine, or even zoodles if you’re looking for a lighter option. The combination of vegetables brings a unique twist and depth to your meals.

To make it, sauté onion and garlic, add diced eggplant, and pour in some red wine. Let it simmer so all the flavors meld together.

Ingredients

• 1 medium eggplant, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup (240 ml) red wine
• 1 can (15 oz/400 g) diced tomatoes
• Olive oil
• Salt and pepper
• Fresh basil (optional)

Cooking Instructions

1. Heat olive oil in a pan over medium heat.
2. Add onion and garlic, sauté until soft.
3. Stir in the diced eggplant and cook until tender.
4. Pour in red wine and cook for 5 minutes.
5. Add diced tomatoes, salt, and pepper. Simmer for 20 minutes.

15) Turmeric Tahini Noodle Sauce

Turmeric tahini noodle sauce is a delicious and healthy choice for your pasta. The creamy texture pairs well with noodles, adding a nutty flavor that you’ll love. It’s also very easy to make!

To start, you’ll need tahini, sesame oil, lime juice, and turmeric. These ingredients combine to create a vibrant sauce that’s both tasty and nutritious. You can also add some hot water to adjust the thickness.

Drizzle this sauce over your favorite noodles. It works well with whole wheat or gluten-free options. You can top it with vegetables or protein for a complete meal.

Ingredients

• 1/4 cup tahini
• 2 tablespoons sesame oil
• 1 tablespoon lime juice
• 1/2 teaspoon turmeric
• 3-4 tablespoons water

Cooking Instructions

1. Mix tahini, sesame oil, lime juice, and turmeric in a bowl.
2. Gradually add water until you reach your desired consistency.
3. Toss with cooked noodles and serve warm.