Horns up and welcome to a brand new episode
of Headbanger’s Kitchen: Keto Essentials, the
show where I show you how to make some essential
stuff that we use in all our recipes and on
Today, I’m going to show you how to make delicious
“But you can’t eat onion and tomato on keto!”
Look guys, you can eat tomato and onion on
the keto diet, don’t stress so much about
it, count your macros and you’ll be good.
Now, on my previous pizza videos, you’ve seen
me use a delicious tomato sauce and many of
you have asked for the recipe.
So, today I’m going to show you my own tomato
sauce, pizza sauce, marinara sauce, whatever
you want to call it.
This is a tomato sauce that is versatile and
can be used anywhere on any kind of food.
So we’re going to start by getting our saucepan
on the stove and we’re going to heat up two
full tablespoons of bacon fat.
You can also use olive oil if you like; I
just feel like the bacon fat gives the sauce
a nice, smoky flavour.
Next we add 50 grams of chopped red onions
to the bacon fat.
Now if you live somewhere where you don’t
get red onions, use the regular white onion,
but about 50 grams.
Of course, if you want this to be even more
low in carbs, you can completely skip the
onion but you will compromise on the flavour.
Anyway, once those onions gets some colour,
add in your garlic and some chili flakes and
give that a good mix.
Now once our garlic and onions have got some
colour, it’s time to add in the tomatoes.
Now guys, it’s important to get the right
tomatoes because a lot of them have added
sugar and all sorts of other stuff.
I found this really cool can which has 2.6
grams of carbohydrates per 100 grams and this
is a 400 gram can, so even if we round it
off to 3 it’s 12 grams of carbs per 400 grams
Now. on a pizza, you’re going to use hardly
any tomato sauce.
Even in your pasta you can go easy and not
use too much of it but it’s better to have
a tasty and delicious sauce and eat a little
less than to have a tasteless sauce and well,
eat more, I guess.
So ya, use these tomatoes or whatever you
can find in your supermarket that’s low in
carbs and you’ll be good.
Now I’m going to season this with some salt
and some pepper and make sure if you’re using
whole tomatoes to break them up into little
bits because you don’t want big chunks of
Then we’re going to cover this and cook it
for a good 10 to 15 minutes.
Now it’s been cooking and you can see that
the oil has separated from the tomato – that
means it’s cooked.
To this I’m going to add some fresh oregano
leaves and some fresh basil.
And you always add your herbs right at the
end so that they remain green and fresh.
Now I’m just gonna cook this for another minute
more and our tomato sauce is done.
Or our marinara sauce.
Or our pizza sauce or whatever you want to
Oh and one final thing, guys, right at the
end I’m going to throw in a big tablespoon
of butter, so that we get a lot more fat out
of this tomato sauce.
Of course, if you’re not on keto only add
this if you want deliciousness in your sauce,
otherwise skip this step if you’re watching
you’re weight or your fat, for that matter.
And our marinara sauce is ready and it looks
Look at that gorgeous red colour on it.
Time to taste.
The sauce is ready, let’s have a taste.
I think, this will go down really well as
it has in the past, on your pizzas, in your
pastas, anywhere else.
In fact, even if you don’t do keto you will
still enjoy this sauce, you can skip that
additional butter at the end.
Trust me guys, this is good.
I hope you enjoyed this recipe, I hope you
will make this sauce and I will see you on
the next episode of Headbanger’s Kitchen.
Cheers and keep cooking.