The Best Keto Puttanesca Sauce Recipe 🍲

By Ashley Jean June 17, 2023 41 mins read 141 Views

Nothing hits the spot like our Keto Puttanesca Sauce! This Italian classic is your ticket to a world of fragrant and spicy flavors. It has all our favorite Italian flavors — garlic cloves, anchovy fillets, crushed red pepper, and savory tomatoes. The best thing about Puttanesca sauce is that it pairs well with our favorite keto staples. Drape it over zucchini noodles or drizzle it over grilled vegetables!

Keto tomato sauce containing anchovy on a pan accompanied by tomatoes and chopped coriander.

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Preparation and cooking overview

Making this Puttanesca Sauce is a walk in the park. Simmer diced tomatoes with dry white wine and add a sautéed mix of aromatics. Within 40 minutes, you'll have a mouthwatering, flavor-packed sauce ready to jazz up your keto meals.

Chef's note

Feel free to create your own spin on the flavors. This tangy sauce is adaptable. You can add sun-dried tomatoes for a concentrated tomato punch and adjust the heat with chili flakes. Drizzle some virgin olive oil at the top or toss in some fresh parsley or chopped basil just before serving.

Prep Time: 10 minutes
Cooking Time: 25 minutes
Rest Time: 5 minutes
Total Time: 50 Minutes
Difficulty Level: Easy
Recipe Makes 2 Servings

Diced tomatoes, chopped anchovy fillets, minced garlic cloves, chopped capers, pitted and chopped black olives, cup of dry white wine, and chilli flakes made ready on the kitchen table.

🍲Ingredients for this puttanesca sauce recipe

1 cup canned tomatoes
3 anchovy fillets, chopped
2 garlic cloves, minced
2 tablespoon capers chopped
½ cup black olives, pitted and chopped
⅓ cup of dry white wine
1 teaspoon chili flakes

Ingredient substitutions

Here are some keto-friendly alternatives, just in case you want to tweak the recipe:

Dry white wine: If you prefer to skip the alcohol, substitute it with an equal amount of low-sodium vegetable or chicken broth.
Anchovy fillets: Anchovies are a key ingredient in classic puttanesca sauce, but you can omit them from the recipe if you're not a fan. However, consider adding a small amount of fish sauce or soy sauce as a substitute to maintain the deep umami flavor.
Canned tomatoes: If you don't have canned tomatoes, use fresh tomatoes instead. Blanch, peel and dice them before you add them to the sauce.
Garlic cloves: Garlic powder can step in if you're out of fresh garlic. Use ⅛ teaspoon of garlic powder for each clove.
Black olives: Green olives or Kalamata olives can be a great substitute. They offer a slightly different but equally delicious flavor.
Chili flakes: Swap chili flakes with a dash of cayenne pepper and red pepper flakes for a spicy kick.

Puttanesca sauce recipe placed in a pan on kitchen table.

Additional ingredients

Elevate your Puttanesca Sauce to new heights by adding the following ingredients:

Fresh herbs: Toss in some fresh basil, parsley, or fresh oregano right at the end of cooking for a pop of freshness.
Lemon zest: Add a hint of citrus by stirring a bit of lemon zest.
Parmesan cheese: A little sprinkle of grated Parmesan over the finished dish adds a lovely element.
Sauteed mushrooms: To add more protein, toss some sautéed chopped mushrooms. The small chunks absorb deep flavor and add a great texture contrast.

Cooking tools required

To make this Puttanesca Sauce recipe, you'll need these cooking tools:

Knife
Cutting board
Spatula
Saucepan
Skillet
Measuring cups
Spoons

Tools substitute options

Spatula: You can use a wooden spoon to stir the sauce if you don't have a spatula.
Saucepan and skillet: If you don't have separate saucepans and skillets, you can use a deep frying pan or a Dutch oven to make this sauce.

A pan with freshly prepared puttanesca sauce.

How to make Puttanesca Sauce: step-by-step guide

Cooking methods

Sauteing
Simmering

Preparation steps

Let's get everything prepped and ready to make cooking a breeze.

First, gather all your ingredients and measure them.
Wash the fresh tomatoes in cold water. If you're using canned tomatoes, drain them before you start cooking.
Chop the tomatoes, capers, anchovies, and olives. Also, mince the garlic.
Ensure the cooking tools are at your arm's length.

Cooking instructions

In a saucepan, combine the diced tomatoes and dry white wine. Cook over low-medium heat for 15 minutes, allowing the flavors to meld together.
While the tomatoes are simmering, heat a skillet over low heat.
Add the minced garlic, capers, anchovy fillets, chili flakes, and black olives. Sauté them until the garlic is fragrant and lightly toasted, stirring occasionally.
Once the tomatoes have cooked, stir in the sautéed mix.
Let the sauce simmer for 10 minutes, allowing the flavors to combine.

Adding dry white wine with chopped tomatoes in a saucepan.

Sautéing ingredients like minced garlic, capers, and anchovy fillets in a skillet.

Adding the sautéed ingredients to a saucepan containing the mixture of chopped onions and dry white wine.

Combining the mixture of tomatoes with rest of the ingredients.

Chef's pro tip

The secret to the best Puttanesca Sauce is balance! We're working with the salty, tangy, and spicy flavors. We have to ensure that no flavor is overwhelming. To achieve a perfect balance, don't overcook garlic and anchovies. They taste bitter if overcooked.

Topping keto zucchini noodles with keto puttanesca sauce.

What to serve with Keto Puttanesca Sauce?

This Puttanesca Sauce is very versatile. You can enjoy it with different snacks, veggies, and meaty dishes. Some of the best serving options are given below:

"Pasta" puttanesca: Pair this classic sauce with zucchini noodles for low-carb pasta. Sprinkle some grated Parmesan cheese on top for extra richness.
Spaghetti squash: Roast spaghetti squash and use it as a bed for serving the dip. The squash's natural sweetness will complement the bold flavors.
Keto snacks: Use this Italian recipe as a dip for delicious snacks like Popcorn Shrimp, Cheese Poppers, Sausage Balls, Keto Fries, or Blooming Onion for a restaurant-style experience.
With vegetables: Serve with steamed or roasted vegetables like broccoli, cauliflower, bell peppers, and zucchini. It'll turn plain veggies into a delicious and fulfilling side dish.
Grilled chicken or fish: For a protein-packed version, try this dish with Jalapeno Popper Chicken, Fajita Skillet, or Grilled Salmon for a robust flavor.
A fresh green salad: Keep it simple with a salad of mixed greens, cucumber, and a light vinaigrette to cleanse the palate.

Keto tomato and anchovy based sauce and zucchini noodles served on a plate.

How to make it healthier?

Go organic: Organic tomatoes, garlic, capers, and olives are free from synthetic pesticides.
Reduce sodium: Both anchovies and capers are high in sodium. You could rinse the anchovies and capers to lower their sodium content under cold water.

Time-saving tips

Use canned tomatoes: Using them can save you time chopping fresh ones.
Garlic press: Instead of mincing the garlic by hand, use a garlic press. It's quicker and easier.

Plate of keto noodles topped with keto sauce.

What can I prepare ahead of time?

Chop the ingredients: Chop the tomatoes, garlic, anchovies, capers, and olives ahead of time and store them for quick use.
Prepare pasta alternative: If making pasta puttanesca, prepare the keto noodles beforehand. Spiralize your zucchini or roast your spaghetti squash so they're ready when your sauce is done.

Storage and reheating instructions

Storage tips

This homemade puttanesca sauce is perfect for batch-making. Since it is versatile, you can pair it with many delicacies. So, scale up the ingredients, make a big batch, and let it cool before transferring it into an air-tight container.

Refrigerate: The sauce stays fresh for 3-4 days when stored in an air-tight container.
Freezer: Transfer it to a freezer-safe container or bag, and freeze it for up to 2-3 months.

When frozen, the texture of the capers and olives may change slightly. But the flavor will still be delicious. Also, you must thaw it overnight in the refrigerator before reheating.

A plate of zucchini noodles topped with puttanesca sauce.

Reheating tips

On the stove: For best results, reheat the leftover sauce gently on the stove over medium-low heat, stirring occasionally. This should take about 10 minutes.
In the oven: Preheat the oven to 350°F (180°C). Transfer it to an oven-safe dish, cover it with foil, and heat for about 15-20 minutes or until heated.

Recipe wrap-up and conclusion

This Keto Puttanesca Sauce is a perfect side dish to spice up your boring keto meals. The bold flavors with tangy, salty, and spicy notes make it a match for any grub, whether a dinner or a quick lunch.

We love how simple and quick it is to make this basic tomato sauce with everyday ingredients. We bet your friends and family are going to claim this the best puttanesca sauce recipe ever once you serve it at the next gathering!

Keto Puttanesca Sauce served on top of Zucchini Noodles in a bowl.

Frequently asked questions

While you can use a food processor to make the sauce, it's actually recommended to hand-chop the olives, capers, garlic, and anchovies for a better texture. This allows you to control the consistency and ensure a more authentic result. But to save time, you can use the processor. Use short pulses to keep a chunkier texture rather than a thin consistency.

Absolutely! The flavors will continue to develop and intensify over time, making it even more delicious. Just store the sauce in the refrigerator and gently reheat it before serving.

Definitely! To make a vegan version of this sauce, omit the anchovy fillets. You can also use sauteed mushrooms for a deep, umami flavor.

When choosing a dry white wine for the sauce, it's best to go with one you enjoy drinking. Options like Pinot Grigio or Sauvignon Blanc work well as they have a nice acidity. They complement the sauce's flavors and affect the complex flavor profile.

Traditionally black olives are used in the recipe, but you can use any type you prefer. Kalamata olives are a popular choice due to their rich and bold flavor.

📖 Recipe

Puttanesca Sauce

This versatile and flavorful Keto Puttanesca Sauce is packed with garlic, anchovies, and tomatoes, and gets ready in 40 minutes.

Course Dip, Side Dish

Cuisine Italian

Keyword dip, easy, keto, low carb, sauce

Prep Time 10

Cook Time 25

Resting Time 5

Total Time 40

Servings

Calories 137kcal

Ingredients

1 cup canned tomatoes
3 anchovy fillets chopped
2 garlic cloves minced
2 tablespoon capers chopped
½ cup black olives pitted and chopped
⅓ cup of dry white wine
1 teaspoon chili flakes

Instructions

In a saucepan, combine the diced tomatoes and dry white wine. Cook over low-medium heat for 15 minutes, allowing the flavors to meld together.
While the tomatoes are simmering, heat a separate skillet over low heat.
Add the minced garlic, capers, anchovy fillets, chili flakes, and black olives. Sauté them until the garlic is fragrant and lightly toasted, stirring occasionally.
Once the tomatoes have cooked, stir in the sautéed mix.
Let the sauce simmer for 10 minutes, allowing the flavors to combine. Let it sit for 5 minutes, and then serve.

Video

Nutrition

The post The Best Keto Puttanesca Sauce Recipe 🍲 appeared first on Cast Iron Keto.

By: Feyza Kırmacı
Title: The Best Keto Puttanesca Sauce Recipe 🍲
Sourced From: www.castironketo.net/blog/puttanesca-sauce/
Published Date: Sat, 17 Jun 2023 18:09:54 +0000

Frequently Asked Questions

What happens during the first week with keto?

First things first, getting ready for a ketogenic diet means doing your research. You'll want to understand what foods are recommended and how many carbs you can have daily. It is essential to understand what foods will help you achieve the ideal balance of macronutrients.

Once you've mastered the basics, it's now time to create meals that will support your new lifestyle. Consuming whole, unprocessed foods will speed up your body's adaptation to this new way of living. A few tweaks can make it easier to focus and increase energy, as well as reduce cravings.

The next step is learning proper portion control and managing meal timing while on the keto diet, enabling your body to enter a state of ketosis where it begins burning fat instead of sugar for energy. You can track macros and consult with a nutritionist for one-on-one guidance.

When transitioning into keto, newcomers must take their time. They need to ensure that their bodies are ready for the change before they can go full throttle. When starting this journey, it is important to get enough sleep and keep hydrated. Give yourself at least three days before deciding if this is working for you or not -- everyone responds differently, so give your body some time and nurture it along the way!

Can you eat rice with keto?

Hesitating? You aren't sure if or how rice can be incorporated into a ketogenic lifestyle. The answer is both yes and no -- depending on the type of rice you choose, it can fit right into your macros -- but could easily throw off the balance of your carefully curated diet.

Rice is a grain-based carbohydrate and packs quite a bit of energy per cup. When you are watching your carb intake or trying to reduce calories, rice should be limited in quantity. Certain varieties, like the cauliflower and broccoli rice are low in carbohydrates, yet still provide essential nutrients, including vitamin C, fiber, and even protein.

Cauliflower is a good choice for anyone trying to avoid eating rice while maintaining ketosis. Cauliflower is an excellent substitute for rice, but there are some things you need to be aware of before using it in your meals.

Healthy grains like cauliflower rice, which is low in carbs, can help support a ketogenic lifestyle. So if you're wondering if you should eat rice on keto? Be mindful of which variety but how much you choose with each meal, and skip any additional fixings that take away from this delicious grain's naturally nutritious benefits!

What is lazy keto and keto?

Knowing the difference between lazy or keto is essential to determine which one will best suit your lifestyle. A traditional ketogenic diet (lower fats, moderate protein intake, and lower carbs) is beneficial for weight management, mental clarity, energy regulation, as well as energy regulation. Lazy keto provides a more accessible way to lose weight and limit your carb intake.

Contrary, lazy keto doesn't pay much attention to exact macronutrient tracking. Instead it emphasizes a simple lower-carb model that includes fewer restrictions on food choices while still reaping all the benefits of traditional keto diets, such as weight loss and better appetite control. It is often used as a starting point for people who are new to keto.

Keto requires hours of research to find recipes that follow dietary guidelines and calculate macro-nutrient amounts when cooking meals. This can be tedious but effective as your carb intake decreases while your fat consumption increases. As its name suggests, however, lazy keto embodies a less stringent approach, dispensing with much of this rigour in exchange for simple, adapted low-carb eating habits that don't require careful calculations at every mealtime.

The traditional ketogenic diets are intense, but highly beneficial. Lazy keto offers an alternative to this approach.

Is it possible to eat a keto diet that is dairy-free?

Absolutely! Yes! Your keto diet plan must limit your carb intake while increasing the amount of healthy fats. To stay within your guidelines, you can choose from many plant-based options.

First, choose the right fats and proteins for your needs. Coconut oil, avocado oil, tahini, and nut butter are all superb swaps for traditional dairy sources like butter. You can also use meat substitutes like tempeh and tofu as a source of protein. Nuts, seeds and nuts provide great crunchy textures.

If you are looking for sweets, creamy coconut cream or plant-based yogurts work well as substitutes for heavy cream. Vegan cheeses made with cashews and macadamia nuts can be substituted for dairy cheese by cheese lovers.

Finally, don't forget other seasoning options when making your dishes stand out! Regardless of what ingredients are excluded, herbs, spices and vinegar can be used to enhance the unique taste of foods. It doesn't matter if you don't remember the principles of ketogenic eating, but you can recognize delicious ways around food restrictions to keep your keto-friendly diet on track.

Statistics

But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

How To

The Best Foods to Eat on a Ketogenic Diet

A ketogenic diet is only possible if you consume the right foods. Get enough protein, include fats, moderate carbohydrates, and avoid processed and sugary food.

You should eat lots and lots of whole food, as well as moderate amounts butter, avocado, coconut oil, butter, ghee, and other healthy oils. You can maximize your success by eliminating all types of sugar, bread, or grains.

If you want to ensure your body receives the best nutrition, organic should be your top priority. Free-range eggs are a great way to get the vital nutrients you need from concentrated sources that have been naturally fed by their environment.

Enjoying delicious low-carb foods like broccoli, cauliflower and spinach can help curb cravings. Eating fermented foods is a great way to include probiotic properties in your diet that have been linked to improved metabolic health and decreased inflammation.

Recipes using wild meats, such as partridge, duck, and venison can add variety to your menu plans while providing lean protein sources and minerals that aren’t always easily found in other food options.

It's all about creating a balance between eating fresh produce in its natural form plus adding nutrient-dense ingredients with the power to help you stay satisfied so you don't feel deprived or denied on this lifestyle change.