Creamy homemade tomato sauce with a high fiber hack to increase the protein and fiber content! Think a traditional marinara sauce with lots of garlic and basil yet 5 grams of fiber per serving of just the sauce. I like to pair this with my favorite Barilla Protein Plus Cellentani Pasta Noodles for a guilt-free nutritious meal. {Gluten & Dairy-Free Friendly}
So, the trick is to add a can of cannelini or white beans to the sauce. Then, using an immersion blender, they disappear and you won’t even know they are there.
The texture is a little bit different because the beans do add some thickness, however, there is no noticeable taste difference and adding some extra salty pasta water helps to smooth it out.
It’s an easy, cozy, weeknight-friendly way to make a simple pasta dinner feel more nourishing without extra effort. For more lazy nutrition hacks, check out my post: 17 Low Effort Ways to Boost Nutrition Without Cooking More.
Reasons to Try This Homemade Pasta Sauce
This post does contain Amazon affiliate links – at no additional cost to you, I receive a small compensation when a purchase is made.
Step-By-Step Directions
This recipe makes about 6 servings. As you can see in the photos, this sauce is thick – and can be thinned out with more pasta water or chicken broth per your preference.
It pairs best with around 12 ounces of dry pasta, which comes out to roughly 2 ounces per serving. That’s the sweet spot for a well-coated, saucy bowl without feeling heavy or dry. If you prefer a more sauce-forward pasta (or you’re serving it with short shapes like rigatoni or shells), you can scale the pasta down slightly to 10 ounces.
Want to stretch the meal for kids or leftovers? Bumping the pasta up to 14–16 ounces works well, especially if you’re adding veggies or protein.
Ingredients
- 1 (24-ounce) can whole or crushed tomatoes
- 1 (15.5-ounce) can cannellini beans, drained and rinsed
- 1 tablespoon olive oil
- 1 large white onion, diced
- 1 bulb garlic, minced
- ¼ cup fresh basil, chopped
- Fresh parsley, to taste
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- ¼–½ cup pasta water or chicken broth, as needed
- ½ tsp red pepper flakes (optional)
One of the best parts of this sauce is how versatile it is. The blended cannellini beans add creaminess, fiber, and a subtle richness that clings beautifully to pasta – no cream required. Use reserved pasta water to thin the sauce just enough so it coats every noodle, or swap in chicken broth if you’re serving it over grain bowls or spaghetti squash.
How to Make the Sauce
- Heat the olive oil in a large pot or deep skillet over medium heat. Add the diced onion and cook, stirring occasionally, until soft and translucent, about 5–7 minutes.
- Add the minced garlic and cook for 30–60 seconds, just until fragrant (lower the heat slightly if needed—garlic burns fast).
- Stir in the tomatoes, garlic powder, salt, pepper, basil, and parsley. Bring to a gentle simmer, then reduce heat to low and let the sauce cook for 20–30 minutes, stirring occasionally, to allow the flavors to meld.
- Add the drained cannellini beans to the pot. Using an immersion blender, blend directly in the pot until the sauce is smooth and creamy. If you like a little texture, blend most of it and leave some pieces. If you don’t have an immersion blender, just add the sauce to a blender and puree until smooth. Add back into the pot.
- Meanwhile, cook pasta according to package directions. Reserve ½ cup of the salty pasta water before draining.
- Toss the cooked pasta with the sauce, adding ¼–½ cup pasta water as needed to thin the sauce and help it cling to the noodles. Stir in ½ cup grated Parmesan cheese, then taste and adjust seasoning as needed.
- This sauce pairs best with about 12 ounces of dry pasta (2 ounces per serving), but you can absolutely stretch it to a full box if needed – especially with protein or veggie-based pasta. I love using Barilla Protein Plus Cellentani for extra protein and great sauce-grabbing spirals.
How to Store Leftovers
Store in the fridge for up to 4 days or freeze for up to 3 months! Double the recipe and freeze this healthy and nutritious sauce for an easy pasta meal – it thaws beautifully. Reheat in the microwave or over the stove on medium-low heat!
In the photos you might notice that I added lentils to the ground beef, which is another one of my 17 low effort nutrition hacks (linked in the intro).
High Protein / High Fiber Resources
Frequently Asked Questions & Tips for Success
Make It Gluten or Dairy-Free
The sauce itself is already gluten-free. Pair it with your favorite gluten-free pasta for an easy, high fiber dinner! For those who are dairy-free, use a dairy-free parmesan cheese.
Taste Test
Parmesan adds salt, so adjust seasoning after it’s stirred in.
Don’t Burn the Garlic
If it starts to brown, lower the heat—burnt garlic can make the sauce bitter.
Use pasta water strategically
Add it a little at a time after blending to loosen the sauce and help it cling to pasta.
Homemade Creamy Tomato White Bean Sauce {High Fiber Hack}
Ingredients
- 1 24-ounce can whole or crushed tomatoes
- 1 15.5-ounce can of cannellini beans, drained and rinsed
- 1 tablespoon olive oil
- 1 bulb of garlic, minced
- 1 large white onion, minced
- ¼ cup fresh basil, chopped
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder, optional
- ¼-½ cup pasta water or chicken broth, as needed
- Fresh parsley, to taste
- Red pepper flakes, optional
- 12-15 ounces Barilla Protein Plus Cellentani Noodles
Method
- Heat the olive oil in a large pot or deep skillet over medium heat. Add the diced onion and cook, stirring occasionally, until soft and translucent, about 5–7 minutes.
- Add the minced garlic and cook for 30–60 seconds, just until fragrant (lower the heat slightly if needed—garlic burns fast).
- Stir in the tomatoes, garlic powder, salt, pepper, basil, and parsley. Bring to a gentle simmer, then reduce heat to low and let the sauce cook for 20–30 minutes, stirring occasionally, to allow the flavors to deepen.
- Add the drained cannellini beans to the pot. Using an immersion blender, blend directly in the pot until the sauce is smooth and creamy. If you like a little texture, blend most of it and leave some pieces. *If you don't have an immersion blender, just add the sauce to a blender and puree until smooth. Add back into the pot.
- Meanwhile, cook pasta according to package directions. Reserve ½ cup of the salty pasta water before draining.
- Toss the cooked pasta with the sauce, adding ¼–½ cup pasta water as needed to thin the sauce. Stir in ½ cup grated Parmesan cheese, then taste and adjust seasoning as needed. This sauce pairs best with about 12 ounces of dry pasta (2 ounces per serving), but you can absolutely stretch it to a full box if needed – especially with protein or veggie-based pasta. I love using Barilla Protein Plus Cellentani for extra protein and great sauce-grabbing spirals.
Notes
Tried this recipe?
Let us know how it was!I hope you enjoy this high fiber pasta sauce hack! If you feel like it deserves a five star review, I would very much appreciate it! Follow and subscribe for more evidence-based nutrition content. Also, navigate to the top and I have an entire category dedicated to “increasing fiber“, if that is of interest to you!