Roasted Butternut Squash Marinara


This marinara sauce is packed with complex carbohydrates and tons of flavors. You can toss it on whole wheat pasta or use it on vegetables for an equally delicious lower carbohydrate option. My favorite so far though is to make meatballs and stuff a red or sweet potato.

Ingredients to make 24oz or 12 servings (1/4 cup per serving):

• 1 lb chopped butternut squash flesh (or 1 large butternut squash)
• 2 Roma tomatoes
• 1 medium yellow or red bell pepper
• 1 tablespoon minced garlic
• 3/4 cup low sodium chicken broth
• 1/2 cup chopped red onion
• 1 tablespoon apple cider vinegar
• 1 tablespoon Italian seasoning
• 1/2 teaspoon sage
• 1 tablespoon pink Himalayan salt (or sea salt)
• spray coconut oil

* – denotes optional ingredient

Video tutorial:


1. Set oven to 400F.
2. Peel and chop butternut squash into medium-sized cubes.
3. Spread the butternut squash on a baking sheet, then add the 2 Roma tomatoes and the bell pepper. Roast in the oven for 45 minutes.
4. After roasting, allow it to cool for about 15 minutes.
5. Spray a nonstick skillet with coconut oil and set on medium high heat. Toss in red onion and garlic and cook until the red onion turns brown and translucent.
6. Chop the stem off the bell pepper and then toss all of the ingredients into a high-powered blender.
7. Blend on high speed until it is liquefied. If you desire for the marinara to be a tad thinner, then add tablespoons of chicken broth until you reach the desired consistency.

Approximate macros for 1 of 12 servings of 1/4 cup each:

25 calories, <1g protein, 7g carbs, 0g fat, 1g fiber, 2g sugar About the Author

photo 1 (1)Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.

He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.

The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”

Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!

Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?

You can find Kevin and follow the Fit Men Cook movement online at: