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Healthy Roasted Red Pepper Sauce – easy low carb sauce or condiment!

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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.

You might also like this roasted tomato sauce recipe!

white plate with wide zucchini noodles, chicken breast and low carb roasted red pepper sauce

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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.

 

white bowl of roasted red pepper sauce and a spoon

 

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 

 

 

chicken breast on plate with red pepper sauce, bowl of roasted red pepper sauce and plate with zucchini noodles

 

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.

 

 

cookie sheet with chopped colorful peppers and garlic

 

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. 

 

cookie sheet with roasted peppers and garlic

 

Once you add the veggies in the blender, add a bit of cream and blend until thick and creamy. 

 

 

roasted red pepper sauce in blender

 

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.

 

 

plate of zucchini noodles, chicken breast and red pepper sauce

 

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!

 

for with a bit of chicken breast in red pepper sauce

 

 

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.

 

 

plate of zucchini noodles in red pepper sauce

 

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 

 

This easy roasted red pepper sauce is a delicious addition to pasta, meat or as a condiment for sandwiches. It's also low carb so you can eat it with chicken or zucchini noodles. Very flavorful and only 1.7g net carbs per tablespoon.
5 from 5 votes
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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.

Course Side Dish
Cuisine American
Keyword condiment, low carb, pepper sauce, roasted peppers
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 16
Calories 34 kcal
Author Denise

Ingredients

  • 4 cups bell peppers, chopped
  • 2 tablespoons olive oil
  • 3 cloves garlic, sliced in half
  • 1/2 teaspoon salt
  • 3 tablespoons heavy cream

Instructions

  1. Preheat oven to 400 degrees F.

  2. Chop peppers and mix with garlic, salt, pepper and olive oil.

  3. Roast for 30 minutes until nice a tender and a bit of browning.

  4. 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.

  5. If you wish to have a thinner sauce, add a bit more cream, water or broth. 

 

white plates with zucchini noodles and roasted red pepper sauce with text overlay

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Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.

Comments

  1. Riverlandlass

    September 28, 2019 at 2:18 am

    This sounds lovely, but a question:
    How long can this be kept in the fridge if you make a large batch, or will it freeze successfully?
    Thanks

    Reply

    • Denise

      September 28, 2019 at 7:07 am

      Hi, I think it would last for 5-7 days in the refrigerator and while I have not tried it, I think it would freeze ok. If it seems to separate when thawed just blend it in the blender again. Sorry I’m not much help but I hope you like it!

      Reply

    • Denise

      May 17, 2019 at 9:28 am

      HI Michal, She would make fettuccine or linguine and at the end throw in some snow peas. In the meantime she would pan fry a few chicken breasts and cut them up. Lastly she would mix all of these together with the sauce. It as really quite good and we ate it often.

      Reply

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