Can You Eat Spaghetti Sauce on Whole 30?

Whole 30 is a popular dietary program that focuses on removing certain food groups from your meals for 30 days. The goal is to reset your body by eliminating potential inflammatory foods and improving your overall health. With such restrictions, it’s natural to wonder if you can enjoy delicious dishes like spaghetti sauce while following the Whole 30 plan.

Understanding Whole 30

Before diving into the specifics of spaghetti sauce, let’s quickly recap what the Whole 30 program entails. During this month-long journey, you’re encouraged to avoid added sugars, grains, dairy, legumes, and alcohol. The focus is on consuming whole foods that are nutrient-dense and promote optimal health.

The Ingredients of Spaghetti Sauce

Spaghetti sauce traditionally contains tomatoes as a base ingredient. Tomatoes are allowed on the Whole 30 plan and can be enjoyed in various forms such as fresh tomatoes or canned tomato puree without any added sugar or preservatives.


  • Purchase spaghetti sauce or tomato products that do not contain added sugars or artificial ingredients.

Making Homemade Spaghetti Sauce for Whole 30

If you want to be absolutely sure about the ingredients in your spaghetti sauce, making it from scratch is the way to go. Here’s a simple recipe for homemade spaghetti sauce that is Whole 30 compliant:

  1. Ingredients:
    • 1 can of tomato puree (no sugar added)
    • 1 can of diced tomatoes (no sugar added)
    • 1 onion, diced
    • 3 cloves of garlic, minced
    • 1 tablespoon of olive oil
    • 1 teaspoon of dried basil
    • 1 teaspoon of dried oregano
    • Salt and pepper to taste

  2. Instructions:
    1. In a large saucepan, heat the olive oil over medium heat.
    2. Add the diced onions and minced garlic to the pan. Sauté until the onions are translucent.
    3. Pour in the tomato puree and diced tomatoes.

      Stir well.

    4. Add the dried basil, dried oregano, salt, and pepper. Mix thoroughly.
    5. Reduce the heat to low and let the sauce simmer for at least 30 minutes to allow the flavors to meld together.
    6. Note:


          – For added flavor:

          – You can also incorporate other Whole 30 approved ingredients such as fresh herbs like parsley or thyme, or even ground meat like beef or turkey.

        – Remember to read labels carefully when purchasing canned tomato products as some may contain added sugar or non-compliant ingredients.

        – Adjust the seasonings according to your taste preferences. – Feel free to experiment with different spices and herbs to create your own unique spaghetti sauce recipe.

        – This homemade spaghetti sauce can be stored in an airtight container in the refrigerator for up to one week. – Serve it over zucchini noodles or with compliant pasta alternatives like spaghetti squash or sweet potato noodles for a complete Whole 30 meal.


While it’s necessary to be cautious about store-bought spaghetti sauces as they may contain added sugars or non-compliant ingredients, making your own homemade sauce is a great way to enjoy this classic dish on the Whole 30 program. By using simple and wholesome ingredients, you can savor the flavors without compromising your dietary goals.

Remember to always double-check labels and opt for tomato products without any added sugars or artificial ingredients. With a little creativity, you can create a delicious spaghetti sauce that is both Whole 30 compliant and visually engaging!