recipes2 min read

Tomato-Free Pizza Sauce

2026-03-06

#sauce#low-fodmap#anti-inflammatory#vegetarian#vegan#meal-prep

Tomato-Free Pizza Sauce

A creative vegetable-based pizza sauce that delivers rich flavor without tomatoes—perfect for those with nightshade sensitivities.

2026-03-06 • 2 min read

Prep Time
10 min
Cook Time
20 min
Servings
6

Nutrition (per serving)

Calories: 25
Protein: 1g
Carbs: 6g
Fat: 0g

* Nutritional values are estimates

Ingredients

  • 3 medium carrots
  • 2 small beets
  • 1 tbsp green onions (green parts only)
  • 1 red bell pepper
  • 1 tbsp Italian seasoning
  • 1/2 tsp salt (or to taste)
  • 1 to 2 cups water

Instructions

  1. Chop all vegetables into roughly equal-sized pieces.
  2. Add chopped vegetables to a medium saucepan.
  3. Add enough water to just cover the vegetables (about 1 to 2 cups).
  4. Bring to a boil, then reduce heat and simmer until vegetables are tender and easy to pierce with a fork (about 15-20 minutes).
  5. Remove from heat. Do not drain the cooking water—you'll need about 1 cup remaining liquid to create the sauce consistency.
  6. Transfer the cooked vegetables and remaining liquid to a blender.
  7. Pulse blend until mixture is lumpy (not completely smooth).
  8. Add Italian seasoning and salt. Blend briefly to incorporate.
  9. Taste and adjust seasoning as needed.
  10. Use immediately or let cool before storing.
Tags: sauce, low-fodmap, anti-inflammatory, vegetarian, vegan, meal-prep
Recipe adapted from: Tracy's Kitchen

From Tracy's Health Journey | Not medical advice • Consult your healthcare provider

© 2026 Tracy. All rights reserved.

⏱️
Prep Time
10 min
🔥
Cook Time
20 min
🍽️
Servings
6

Nutrition per Serving

25
calories
1g
protein
6g
carbs
0g
fat

* Nutritional values are estimates

Ingredients

  • ✓3 medium carrots
  • ✓2 small beets
  • ✓1 tbsp green onions (green parts only)
  • ✓1 red bell pepper
  • ✓1 tbsp Italian seasoning
  • ✓1/2 tsp salt (or to taste)
  • ✓1 to 2 cups water

Instructions

  1. 1Chop all vegetables into roughly equal-sized pieces.
  2. 2Add chopped vegetables to a medium saucepan.
  3. 3Add enough water to just cover the vegetables (about 1 to 2 cups).
  4. 4Bring to a boil, then reduce heat and simmer until vegetables are tender and easy to pierce with a fork (about 15-20 minutes).
  5. 5Remove from heat. Do not drain the cooking water—you'll need about 1 cup remaining liquid to create the sauce consistency.
  6. 6Transfer the cooked vegetables and remaining liquid to a blender.
  7. 7Pulse blend until mixture is lumpy (not completely smooth).
  8. 8Add Italian seasoning and salt. Blend briefly to incorporate.
  9. 9Taste and adjust seasoning as needed.
  10. 10Use immediately or let cool before storing.

Recipe adapted from: Tracy's Kitchen

Why This Works

This innovative sauce uses naturally sweet vegetables—carrots, beets, and red bell pepper—to create a rich, colorful base that mimics the depth of traditional tomato sauce without nightshades. Perfect for those with acid reflux, GERD, or nightshade sensitivities.

Health Benefits

  • Nightshade-free: No tomatoes, perfect for those with sensitivities
  • Anti-inflammatory: Beets and carrots contain powerful antioxidants
  • Low-FODMAP: Uses green onion tops only, avoiding high-FODMAP bulbs
  • Nutrient-dense: Packed with beta-carotene and fiber
  • Gut-friendly: Gentle on sensitive digestive systems

Tips for Success

  • Don't add too many vegetables: Stick to the suggested amounts to maintain balanced flavor
  • Reserve cooking liquid: This adds depth and creates the right sauce consistency
  • Lumpy texture is good: Don't over-blend; some texture gives the sauce character
  • Taste before adding more seasoning: The vegetables are naturally sweet
  • Adjust consistency: If too thick, add a splash of reserved cooking water

Storage Instructions

  • Refrigerate: Store in airtight container for up to 3 days
  • Freeze: Portion into freezer-safe containers or ice cube trays for up to 2 months
  • Thaw before using: Transfer to fridge overnight for best results
  • Reheat gently: Warm on stovetop over low heat, stirring occasionally

Serving Suggestions

  • Use as pizza sauce on your favorite low-FODMAP crust
  • Thin with broth for a vegetable soup base
  • Serve over pasta with grilled chicken
  • Use as a dipping sauce for breadsticks or vegetables
  • Spread on flatbread for a quick appetizer

Flavor Variations

  • Herby: Add fresh basil or oregano during blending
  • Spicy: Add a pinch of red pepper flakes (if tolerated)
  • Garlic-infused: Use garlic-infused olive oil for added flavor
  • Sweet: Add 1 tsp maple syrup to balance acidity
  • Umami boost: Add 1 tsp nutritional yeast for depth