- Sauté the Aromatics
Heat olive oil or ghee in a saucepan over medium heat. Add onion or fennel and sauté for 3–4 minutes until soft. Add garlic (if using) in the last 30 seconds.
- Add Vegetables
Stir in chopped carrots and squash/pumpkin. Sauté for 3–5 minutes to enhance sweetness.
- Simmer Gently
Add broth or water, basil, oregano, and salt. Cover and simmer for 15–18 minutes until vegetables are tender.
- Blend Until Smooth
Cool slightly, then blend until creamy using an immersion or regular blender. Be cautious with hot liquids.
- Adjust Texture and Flavor
Stir in coconut cream or milk for silkiness. Add nutritional yeast for a cheesy depth. Taste and adjust seasoning.
- Calories :80 kcal
- Total Fat:4-6 g
- Carbohydrates:6-8 g
- Sugars:3–5 g
- Protein:1–2 g
- Iron:Low
If you’re looking for a delicious pasta sauce that won’t trigger acid reflux or upset a sensitive stomach, this Tomato-Free Pasta Sauce is exactly what you need. Unlike traditional marinara, this sauce skips tomatoes and other nightshades while still delivering warmth, flavor, and satisfying texture. Whether you’re managing gastritis, recovering from digestive issues, or avoiding tomatoes due to allergies or intolerance, this recipe offers a safe and tasty solution.
Made with naturally soothing ingredients like carrots, pumpkin, and herbs, this tomato-free pasta sauce is creamy and comforting. It’s blended to a smooth texture that coats pasta beautifully and pairs well with a variety of dishes.
🍝 How to Use Tomato-Free Pasta Sauce
This sauce is extremely versatile:
- Toss with gluten-free or whole grain pasta for a quick meal
- Use in lasagna, stuffed shells, or baked ziti
- Spread on homemade pizza crust as a marinara substitute
- Pour over zucchini noodles, spaghetti squash, or quinoa bowls
Wherever you’d normally use tomato sauce, this works beautifully without the acidity or digestive discomfort.
🩺 Why This Sauce Is Gut-Friendly
This tomato-free pasta sauce is designed for those with digestive sensitivities:
- No nightshades: free from tomatoes, peppers, and eggplant
- Low-acid: ideal for people with acid reflux, GERD, or ulcers
- Anti-inflammatory: made with ingredients that calm the digestive tract
- Comforting: warm, rich taste without triggering heartburn or bloating
Whether you’re cooking for yourself or a family member with special dietary needs, this pasta sauce proves that you don’t need tomatoes to enjoy a classic Italian flavor. Try it once — it might just become your new go-to sauce for pasta night.
