This healthy roasted red pepper sauce is a delicious addition to fish, pasta, meat or as a low carb condiment for sandwiches. It’s low carb so you can eat it with chicken or zucchini noodles for a healthy keto dinner. Very flavorful and only 1.7g net carbs per tablespoon.
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My mom used to make a delicious and healthy pasta recipe many, many years ago and it was simply red peppers sautéed with onions in chicken broth then it was pureed and cream was added. She used to make pasta with grilled chicken and snow peas with this sauce and it was a delicious dinner.
Well lately I have been LOVING wide zucchini noodles and thought I’d try my own version of her red pepper sauce and came up with this healthy roasted red pepper sauce. I made sure to make my red pepper sauce low carb and keto too with only 1.7g net carbs per tablespoon.
What makes this a healthy red pepper sauce?
Bell peppers are nightshade vegetable land while some people have trouble with them my family does not. My husband grows all kind of peppers and we eat them a lot.
Bell peppers are low in calories, high in vitamin C and other antioxidants and they are low carb. In 100g of pepper there are only 3.9g net carbs and 31 calories. Check out this post on the benefits of peppers for more info.
This red pepper sauce is healthy to me because it’s simply peppers, garlic, olive oil and cream and makes for a delicious low carb sauce.
Uses for this healthy roasted red pepper sauce
I had intended to make this pepper sauce for my zucchini noodles but when I made it I found it to be really thick and flavorful so I first used it as dip for some grilled chicken I made. Then I also added a little bit more cream and used it as a sauce for my zucchini noodles.
Lastly I think it would be great as a condiment on a sandwich. It would also be awesome with veggie fries. The uses are endless!
So in summary you can use this red pepper sauce:
- As a dip for veggie fries or roasted veggies
- use as a condiment on a sandwich
- top zucchini noodles or regular pasta for a awesome sauce
- a great sauce for fish or chicken
Roasted Red Pepper Sauce Recipe Instructions
You only need a few ingredients to make this dish. A variety of sweet peppers, garlic, olive oil, salt,pepper and cream. Mix all of these ingredients except the cream together and roast until they are nice and caramelized.
This is what it looks like coming out of the oven (below). Take them out and add to a high speed blend. I cannot say enough about my Vitamix blender which I use every single day. It cost alot in my opinion but is easily the best kitchen tool I ever bought and I use it everyday.
Once you add the veggies in the blender, add a bit of cream and blend until thick and creamy.
To make this a thinner red pepper sauce
If you are making this into more of a sauce you can add a bit more cream, water or even chicken broth to thin it out. On day 2 I used a bit more cream and mixed it with my zucchini noodles. A little goes along way just so you know. I got a few meals out of this batch.
Below you can see how I used this as a dip for my chicken. If I ate sandwiches I think this would be an awesome sandwich: grilled chicken with roasted red pepper sauce. Yum!
And here is the sauce that I thinned a bit to eat over my zucchini noodles. All I did to make these noodles was to use a regular potato peeler and cooked them in the microwave for 30 seconds. This is my new favorite way to eat zucchini noodles lately.
How much does this roasted pepper recipe make?
This whole recipe only makes 1 cup of sauce or 16 tablespoons. That might not seem like much but it is very rich and thick. You only need a few tablespoons to use as a pasta sauce or dip. I think I used 2 tablespoons on the noodles above and 1 or 2 for the chicken.
I hope you give this healthy roasted red pepper sauce a try. It’s so versatile and very flavorful! The nutrition per tablespoon:
35 cals / 2.9g fat /2.5g carbs / 0.8g fiber / 0.5g protein = 1.7g net carbs
Healthy Roasted Red Pepper Sauce - easy low carb sauce or condiment
This healthy roasted red pepper sauce is a delicious addition to fish, pasta, meat or as a low carb condiment for sandwiches. It's low carb so you can eat it with chicken or zucchini noodles for a healthy keto dinner. Very flavorful and only 1.7g net carbs per tablespoon.
- 4 cups bell peppers, chopped
- 2 tablespoons olive oil
- 3 cloves garlic, sliced in half
- 1/2 teaspoon salt
- 3 tablespoons heavy cream
Preheat oven to 400 degrees F.
Chop peppers and mix with garlic, salt, pepper and olive oil.
Roast for 30 minutes until nice a tender and a bit of browning.
Add vegetables to a high speed blender along with the cream. Blend on high until nice and creamy. Taste and see if you need a bit more salt. I always go a little light so you can add more if you want at this stage.
If you wish to have a thinner sauce, add a bit more cream, water or broth.