Did you know that you can make a lightened-up, creamy pasta sauce using Greek yogurt instead of cream? This Greek yogurt pasta sauce is a creamy version of my homemade marinara sauce, and uses simple pantry ingredients including canned tomatoes. You’ll be amazed at the silky texture that protein-rich Greek yogurt brings to this healthy pasta sauce!

This recipe makes enough sauce for a pound pasta and is ready in 30 minutes for an easy, healthy weeknight dinner.

white stoneware bowl with creamy red sauce rigatoni surrounded by some ingredients

Featured Review

This recipe turned out wonderfully! Soo, so simple, easy, and healthy. As someone with a really sensitive stomach, this was not too greasy or overly rich; it was just perfect. This is going to be my go-to recipe for pasta sauce whenever I have Greek yogurt in the house. Juniper

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As a Registered Dietitian who ADORES pasta, this Greek yogurt tomato pasta sauce is my new favorite simple and straightforward healthy pasta sauce recipe.

Through my pasta sauce recipe testing, I’ve learned that you can use plain Greek yogurt instead of heavy cream to make a creamy pasta sauce that has a boost of protein and reduced saturated fat content.

Greek yogurt pasta sauce ingredients measured out on white backdrop

Recipe Testing Notes

  • I strongly recommend using full fat Greek yogurt for this recipe for optimal taste and texture. It’s richer, smoother, and less tangy than low fat and nonfat options. If you only have regular yogurt, try making your own greek yogurt with my shortcut recipe!
  • I prefer the texture of canned crushed tomatoes (as opposed to diced tomatoes) when making tomato marinara sauce for a smoother texture. If available to you, get a can of San Marzano tomatoes for the best flavor!

Visual step-by-step instructions

garlic and onion cooking in a stainless steel saute pan
1. Heat olive oil over medium heat in a saute pan on the stovetop. Cook diced garlic and minced onion until fragrant.
tomato sauce being cooked in a stainless steel saute pan
2. Add canned crushed tomatoes. Bring to a boil, then reduce to a simmer and cook covered, stirring occasionally.
tomato sauce with fresh and dried herbs being cooked in a stainless steel saute pan
3. With about 5 minutes left on the timer, stir in the basil and oregano.
small bowl of greek yogurt mixed with tomato sauce
4. Temper the Greek yogurt by mixing it with a little of the warm tomato sauce until cohesive. This prevents the yogurt from curdling in the sauce.
Greek yogurt tomato pasta sauce in a saute pan with a wooden spoon
5. Stir the tempered yogurt into the rest of the sauce until totally combined. Taste and add more salt as desired.
rigatoni pasta in a creamy red sauce in a saute pan
6. Stir your favorite cooked pasta (I love rigatoni) directly into the sauce to coat all the noodles. Makes enough sauce for 1 pound of pasta!
white stoneware bowl with creamy red sauce rigatoni

Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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rigatoni pasta in a creamy red sauce in a saute pan

Quick & Healthy Red Pasta Sauce with Greek Yogurt

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews
  • Author: Alex Aldeborgh, RD
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: serves 4
  • Category: sauces and dressings
  • Method: Stovetop
  • Cuisine: American, Italian
  • Diet: Vegetarian
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Description

Craving a luscious, creamy red pasta sauce, but want to skip the cream? Enter this Greek yogurt pasta sauce! It’s a creamy version of my homemade marinara sauce, and uses simple pantry ingredients including canned tomatoes. You’ll be amazed at the silky texture that protein-rich Greek yogurt brings to this sauce!

Ingredients

Scale
  • 2–3 tbsp olive oil (enough to coat the bottom of your pan)
  • 1/2 cup white or yellow onion, diced
  • 3 cloves garlic, minced
  • 1 28 oz can crushed tomatoes
  • 1/4 tsp kosher salt, plus more to taste
  • 1/4 cup fresh basil, finely chopped
  • 1 tbsp fresh oregano, finely chopped (or 1 tsp dried oregano)
  • 2/3 cup plain full fat Greek yogurt
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Instructions

  1. Heat olive oil over medium heat in a 12 inch saute pan or shallow pot.
  2. Add the onion and garlic. Cook for 3-5 minutes, until fragrant and the onions are translucent.
  3. Add the canned tomatoes and salt, stirring to combine everything.
  4. Bring the sauce to a boil, then reduce to a simmer and cover. Cook for 15 minutes, stirring occasionally.
  5. During the last 5 minutes of cooking, stir in the basil and oregano.
  6. Taste and add more salt if desired.
  7. Temper the yogurt so it doesn’t curdle: Put the Greek yogurt in a small mixing bowl, and add 1/2 cup of the warm marinara sauce. Stir them together until cohesive.
  8. Stir the tempered yogurt right into the rest of the sauce until everything is well combined and creamy.
  9. Add cooked pasta, toss to combine, and serve!

Notes

Storage

Store Greek yogurt pasta sauce in a jar or airtight container in the fridge for up to three days.

Reheat it gently over low heat in a saucepan until warmed through.

Nutrition Disclaimer

As a Registered Dietitian, I create nutritionally-balanced recipes using whole food ingredients to promote good health and well-being.  Additionally, I am a Certified Intuitive Eating Counselor. My nutrition philosophy encompasses an all-foods-fit approach, and I do not promote tracking calories, macronutrients, or other numbers. Nevertheless, I understand that this information can be educational and helpful for some people.

I cannot guarantee complete accuracy of the nutrition information provided here, as these numbers are estimates. Nutrition is individualized. If you have specific nutrition needs, please consult your physician or a Registered Dietitian. 

Nutrition

  • Serving Size: 6
  • Calories: 116
  • Fat: 7.3 g
  • Saturated Fat: 1.1 g
  • Carbohydrates: 12.3 g
  • Fiber: 2.9 g
  • Protein: 2.8 g

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