Healthy eating doesn’t have to be bland or boring. The secret to sticking with nutritious choices lies in making sure your meals are flavourful. One of the easiest ways to do this is with low-calorie sauces, which can easily transform your average grilled chicken, roasted vegetables, or a simple salad into a delightful feast with just a drizzle.
The Benefits of Incorporating Low-Calorie Sauces
Incorporating low-calorie sauces into your diet has multiple benefits. First, they bring variety and taste to your dishes, making healthy eating feel less like a chore and more like a daily delight. Second, sauces are easy to make, or you can always opt for store-bought ones-it’s a quick and easy way to add flavour to your meals. Finally, these sauces can aid in portion control.
Condiments and Weight Loss
When you're aiming to lose weight, creating a calorie deficit is crucial. Many people find that the taste and enjoyment of their meals play a significant role in their weight loss journey. Low-calorie condiments can be used in various ways, from adding zest to salads and marinades to providing a savory kick to grilled meats and vegetables.
What to Look for in Healthy Condiments
Adding condiments to your meals is a great way to enhance flavor and potentially add health benefits. However, some condiments contain unhealthy ingredients like artificial additives and high amounts of added salt and sugar. Healthy condiments are low in added sugar and pack nutritious ingredients like protein, healthy fats, and fiber.
When picking a salad dressing off the grocery store shelf or making your own, it helps to know some of the ingredients that can fill them with nutrients (or empty calories).
Read also: The Ultimate Guide to Male Diet Supplements
- Calories: Aim for 100 calories or fewer per 2 tablespoon (tbsp) serving.
- Fat: Sticking to under 1.5 grams (g) of saturated fat per 2 tbsp serving is recommended. A dressing with 1 g saturated fat or less is ideal.
- Sugar: Aim for less than 5 g of added sugar per 2 tbsp serving.
- Sodium: Go for a dressing with no more than 300 milligrams (mg) of sodium.
While calories matter when it comes to weight loss, it is better to choose a salad dressing made with a healthy source of fat and natural ingredients than one that has fewer calories but is full of chemical additives.
Low-Calorie Sauce Options
There’s no shortage of low-calorie sauces flavours that can fit easily into your diet.
Mustard
A classic condiment, mustard is low in calories and fat, making it an excellent choice for adding some zing into meals. Mustard is a popular condiment, typically made from mustard seeds, distilled vinegar, garlic powder, turmeric, lemon juice, and salt. Mustard is low in calories, with 2 teaspoons (10 grams) of yellow mustard providing only 6 calories. Additionally, most mustard contains the spice turmeric. Curcumin - a compound in turmeric - has shown strong anti-inflammatory benefits in many studies. Besides using it as a condiment on your burgers, mustard is also a healthy addition to homemade salad dressings, marinades, and deviled eggs. Plus, you can brush mustard on salmon or chicken before broiling to make a flavorful crust. Yellow mustard, whole grain country mustard (with mustard seeds) and Grey Poupon are popular and great low calorie condiments.
Salsa
Fresh, vibrant, and bursting with flavour, salsa is a great low-calorie option that adds a kick to almost any dish. Salsa can be a great low-calorie condiment to add to your diet. Two tablespoons (30 ml) of salsa have only 10 calories. You can use salsa to spice up recipes like tacos, fajitas, or scrambled eggs. It’s also a healthy alternative to higher calorie salad dressings. In fact, replacing 2 tablespoons (30 ml) of regular ranch dressing with the same serving size of salsa saves you 119 calories. Just make sure to choose a salsa that is low in sodium and contains no added sugar for the most health benefits. Tomato salsa is a staple and must-have in the kitchen. When it comes to flavorful, low-calorie sauces, you can’t go wrong with tomato salsa. This classic condiment only has five calories per tablespoon, making it an ideal accompaniment for tacos, burritos, and more. Perfectly versatile, tomato salsa is made from a blend of jalapeños, cilantro, lime juice, onion, garlic, and ripe tomatoes. The precise ratio of ingredients may vary depending on the recipe used, allowing you to customize your salsa to your own taste. Additionally, tomato salsa is rich in vitamins A and C, offering some key nutrients along with its delicious flavor.
Hot Sauce
Varieties of red hot sauce, like Tabasco Sauce or Sriracha sauce, is a spicy condiment that can add flavor to your meals without adding many calories.
Read also: Meal replacement guide for women
Salsa Valentina
Salsa Valentina is the perfect accompaniment for those looking to cut calories without compromising on flavor. This Mexican-style hot sauce has a full-bodied taste and can be used as both an ingredient and condiment to give any dish a delicious kick. What’s more, its low-calorie content doesn’t mean it lacks flavor. The blend of roasted chiles, garlic, and tomatoes gives this salsa a unique and vibrant taste, while its moderate heat level ensures that it won’t overwhelm your palate. Ultimately, Salsa Valentina is a great option for those who want a flavorful way to trim calories from their diet. They have a red-label and black-label version of Salsa Valentina.
Frank’s Red Hot Sauce
Frank’s Red Hot Sauce is a fantastic choice for those looking to enjoy the hot and spicy flavors of traditional hot sauce without worrying about packing the calories. It packs plenty of flavor but contains no calories, making it perfect for a diet or anyone watching their calorie intake. The tangy, flavorful heat from Frank’s Red Hot Sauce comes from cayenne peppers, delivering just the right amount of spice to your dishes. Its versatility makes it appropriate for a variety of dishes, whether you’re topping off tacos, spicing up scrambled eggs, or adding some kick to a stir-fry.
Tabasco Original Red Sauce
This chili-based condiment features a blend of tabasco peppers, distilled vinegar, and salt. The unique combination of ingredients gives this sauce its signature tangy flavor, which starts off mellow but quickly ramps up to a medium heat level. Tabasco Original Red Sauce is also low in calories, so it’s possible to enjoy the bold flavor without loading up on sugar and saturated fats. A single serving of one teaspoon only contains 5 calories, and it contains no fat or cholesterol.
Tabasco Chipotle Sauce
Tabasco Chipotle Sauce is a great choice for those looking for low-calorie sauces with a big flavor twist. This sauce contains only 5 calories per serving, making it an ideal condiment when trying to watch your weight but still wanting some delicious flavor. The sauce itself has a unique smokey and surprisingly sweet flavor, derived from the smoked chipotle peppers it contains. This combination of flavors makes it an ideal addition to a wide variety of dishes, from sandwiches to tacos to burritos. Furthermore, its mild heat level (measured at 2,500-5,000 Scoville units) ensures that it won’t overpower whatever dish you choose to use it in.
Sriracha
Sriracha is a spicy, garlicky condiment that has become increasingly popular around the world. Originating from Thailand in the 1930s, it is a fermented hot sauce usually made from chili peppers, garlic, vinegar, salt, and sugar. Due to its unique flavor profile, Sriracha can be used in a variety of ways. It goes particularly well with seafood, noodles, and pizza. But that’s not all - it also lends itself well to salads, soups, marinades, and even as a dipping sauce for fries. Though mildly spicy, Sriracha packs a lot of punch in terms of flavor. This makes it a great way to add some heat without overdoing it - perfect for those who are looking for something a little less fiery.
Read also: Chlorine Brand Comparison
Stubbs Green Chile Anytime Sauce
Stubbs Green Chile Anytime Sauce is a perfect way to add some kick to your meal without adding extra calories. This low-calorie sauce has only 5 calories per serving, making it an ideal accompaniment for a variety of dishes. Plus, it’s gluten-free and contains no artificial flavors or colors. Whether you’re looking for a spicy condiment to accompany tacos, burritos, or fajitas, or want to add some flair to a bowl of grains or veggies, Stubbs Green Chile Anytime Sauce is sure to make any dish more exciting. This goes great as a dipping sauce.
Ground Fresh Chili Paste
Ground fresh chili paste has become a popular ingredient in many low-calorie sauces. Chili peppers are packed with vitamins and antioxidants, providing a powerhouse of nutrition in just a small amount. The paste itself is a combination of ground chili peppers, garlic, and other spices that can add zesty flavor to sauces without adding calories. Start with a minimal amount and work up in order to get the desired level of spice. Additionally, the paste should be added near the end of cooking time to ensure the flavors remain vibrant.
Greek Yogurt
Plain, non-fat Greek yogurt can be used as a base for creamy dressings and dips. Greek yogurt is a versatile base for creamy, low-calorie sauces. Greek yogurt is a healthy alternative to most cream-based condiments. Plain Greek yogurt is the best choice, as it doesn’t contain added sugar. In addition to being an excellent source of calcium, Greek yogurt is also high in protein, which can help reduce hunger and promote muscle growth. One 7-ounce (200-gram) serving of low-fat Greek yogurt provides nearly 20 grams of protein. Use Greek yogurt as a healthy substitute for sour cream or mayonnaise. Add it to baked potatoes, use it to make a homemade veggie dip, or add a dollop of Greek yogurt to your tacos.
Vinegar
Vinegar, such as balsamic vinegar, apple cider vinegar, wine vinegar or rice vinegar, can add tanginess to your dishes without adding many calories.
Apple Cider Vinegar
Apple cider vinegar is a tangy condiment that can be a healthy addition to your meals. As the name suggests, it’s a vinegar made from fermented apple juice. There are many potential benefits of using vinegar as a condiment. For example, vinegar may improve blood sugar control after a meal, which could be particularly helpful for those with diabetes. Add a drizzle of apple cider vinegar to a leafy green salad, mix it into a homemade salad dressing, or use it in a tangy marinade.
Balsamic Vinegar
Balsamic vinegar is a dark vinegar made from grapes. It’s rich in antioxidants, particularly polyphenol antioxidants like flavonoids, gallic acid, and caffeic acid. These antioxidants may protect against cell damage and prevent oxidation of LDL (bad) cholesterol. This can lower your heart disease risk. Drizzle balsamic vinegar onto vegetables before roasting, mix it with olive oil to make a balsamic vinaigrette for salad, or enjoy it with homemade bruschetta.
Lemon or Lime Juice
Citrus juices, such as lemon or lime juice, can add a refreshing and tangy flavor to your dishes. Lemon and lime juice are great alternatives to traditional high-calorie sauces as they can provide a punch of flavor without all the added calories. Lemons and limes are rich in Vitamin C which provides numerous health benefits including supporting the immune system, reducing inflammation, and even aiding in weight loss. To get the most out of your lemon or lime juice, try to use freshly squeezed juices, as that will give you the highest concentration of nutrients. When adding fresh citrus juice to your recipes, a little goes a long way - just a few teaspoons can make a dish go from bland to zingy.
Soy Sauce or Tamari
Soy sauce or tamari can add umami flavor to stir-fries, marinades, and Asian-inspired dishes. Opt for reduced-sodium varieties if you are watching your sodium intake. When it comes to low-calorie sauces, low-sodium soy sauce is one of the best options. This condiment is not only lower in calories than regular soy sauce but also contains a fraction of the sodium that is found in standard versions. Soy sauce is a great source of vital minerals like zinc and magnesium, making it a nutritious addition to your meals. Not to mention, it is incredibly versatile and can be used in a variety of recipes ranging from stir-fries and marinades to sauces and dressings. Tamari sauce is an incredibly popular Japanese condiment that has become increasingly popular in the Western world in recent years. It is made from fermented soybeans and used to flavor and add depth to dishes such as sushi, stir-fries, noodle dishes, and steamed vegetables. While most people are familiar with teriyaki sauce, which contains sugar and other additives, tamari is a much healthier alternative. Unlike soy sauce, it also has a moderate salt content, so it adds flavor without being overly salty. Plus, its naturally sweet taste pairs well with the savory flavors of Asian cuisine. This makes it perfect for adding a subtle hint of sweetness to lighter dishes like steamed veggies or grilled fish.
Herbs and Spices
Enhance the flavor of your meals with herbs and spices instead of high-calorie sauces or dressings.
Homemade Dressings
Making your own dressings allows you to control the ingredients and keep the calorie content low. Consider using a combination of vinegar, herbs, spices, and a small amount of healthy oils like extra virgin olive oil to create flavorful and low-calorie dressings.
Tajin
Tajin is an incredibly popular Mexican condiment that is used to add a subtle kick of spice to dishes. The sauce is made from chili peppers, lime juice, and salt, which creates a tart and spicy flavor combination. Tajin has become popular throughout Mexico and the United States for its versatility and ability to enhance any dish. Sprinkle it over grilled vegetables or fresh fruits for a delicious and balanced snack. You can also mix it into noodles, tacos, soups, and salads to add a subtle heat with minimal calories.
House of Tsang Stir Fry Szechuan Spicy Sauce
House of Tsang Stir Fry Szechuan Spicy Sauce is a chile garlic-based sauce that combines delicious flavors with a little bit of heat. This versatile sauce can be used as a topping for your favorite dishes, or as the base of an Asian stir fry. The flavor is bold and spicy, while still being balanced and flavorful.
Worcestershire Sauce
Worcestershire sauce is one of the most popular and versatile sauces available. It originated in Worcester, England, and has a distinctive flavor profile that balances pungent, savory, sweet, and sour notes. Worcestershire sauce is traditionally used to add depth and complexity to marinades, soups, stews, and sauces, but its umami-packed flavor works equally well alongside grilled meats, fish, and vegetables. The key ingredients in Worcestershire sauce are malt vinegar, anchovies, tamarind concentrate, sugar, garlic, onions, cloves, and spices. Depending on the brand, it may be labeled vegetarian or vegan-friendly depending on its production process. Its low-calorie content makes it an ideal condiment to liven up dishes without adding excess calories or fat.
Melinda’s Habanero Honey Mustard
Melinda’s Habanero Honey Mustard is a delicious and flavorful condiment that doesn’t skimp on taste or quality despite its low-calorie count. This special sauce is made from a blend of fresh habanero peppers, honey, mustard powder, and seasonings. This unique sauce is also packed with antioxidants, vitamins, and minerals that can help boost your immune system and provide other health benefits.
G. Hughes Sugar-Free Sauces
G. Hughes Sugar-Free BBQ Sauce is a fantastic option for anyone looking to cut back on their sugar intake without sacrificing flavor. Plus, it’s packed with protein and calcium, making it an ideal accompaniment to your favorite dishes. Best of all, it contains no added sugar or high fructose corn syrup, so you can indulge in the rich, savory flavor without worrying about your waistline. G Hughes Sugar-Free Honey Mustard is gluten-free, keto-friendly, and non-GMO. Additionally, it’s free from MSG and other artificial ingredients, so you can feel confident knowing you’re treating your family to a natural, healthy option. Go ahead and use it as a dipping sauce for the sweet potato fries you just baked or cooked in your air fryer.
Sugar-Free Ketchup
Sugar-free ketchup is a great way to reduce your calorie intake without sacrificing taste. It typically contains fewer than 2 calories per tablespoon and no added sugar or artificial sweeteners. This gives it a unique flavor that some people find surprisingly enjoyable. Even better, sugar-free ketchup can often be used in place of other high-calorie condiments without compromising the desired flavor.
Walden Farms Syrup
This low-calorie syrup is a new find that’s here to stay.
Condiments to Use in Moderation
Many condiments have unhealthy qualities that may require you to limit or avoid them in your diet.
- Ranch dressing. Ranch dressing is high in calories with 2 tablespoons (30 ml) providing 129 calories. Be mindful of the serving size when using this dressing or substitute for a lower calorie alternative like salsa.
- Fat-free salad dressing. Though lower in calories, fat-free dressings often contain more added sugar and salt than their full-fat counterparts. Instead, use a salad dressing made from wholesome, low-sugar ingredients.
- Barbecue sauce. This sauce often has a lot of added sugar, with 2 tablespoons (30 ml) packing over 11 grams (3 teaspoons).
- Pancake syrup. Syrup often contains high-fructose corn syrup (HFCS). Excessive intake of HFCS has been linked to heart disease, obesity, and type 2 diabetes. As a healthier alternative, use maple syrup.
- Queso. Most queso contains additives like monosodium glutamate (MSG). MSG has been associated with weight gain, but more research is needed. As a healthier alternative, use cheese or nutritional yeast.
- Margarine. Many margarine products contain traces of trans fat. Many studies have linked this type of fat to heart disease. Use healthy fats like olive oil or grass-fed butter instead.
- Teriyaki sauce. Teriyaki sauce is high in sodium, with just 2 tablespoons (30 ml) providing over 60% of the RDI for this mineral. High-sodium diets have been linked to chronic conditions like heart disease and stroke.
- Artificial sweeteners. Some observational studies link zero-calorie sweeteners to obesity. Still, the research is mixed. It’s best to limit artificial sweeteners in your diet.
Easy Ways to Incorporate Low-Calorie Sauces
Incorporating low-calorie sauces into your meals doesn’t have to be complicated.
- Marinades: Use low-calorie sauces like mustard, salsa, Flying Goose Sriracha Sweet Chilli Sauce, or BBQ sauce as marinades for chicken, fish, or tofu.
- Dipping Sauces: Replace calorie-heavy dips with lighter options like Greek yogurt-based sauces, salsa, or a dash of Flying Goose Original Sriracha sauce for a spicy twist.
- Additions to Stir-Fries, Soups, or Stews: A little bit of low-calorie sauce can add depth to your stir-fries, soups, or stews.
Examples of Store-Bought Low-Calorie Salad Dressings
Here are six grocery-store brand premade salad dressings that meet all the criteria:
Annie's Balsamic Vinaigrette
- Serving Size: 2 tbsp
- Calories: 100
- Fat: 10g (1g saturated fat)
- Sodium: 60mg
- Sugar: 1g (0g added sugar)
Annie's Balsamic Vinaigrette is a full-fat healthy salad dressing made with organic canola oil. Fats help the body better absorb fat-soluble nutrients, including vitamins A, D, E, and K. To lower the calories in this dressing, cut it with a little vinegar or even water as long as the flavor still satisfies you, or simply have it in a smaller, 1 tbsp serving.
Marie's Lite Chunky Blue Cheese
- Serving Size: 2 tbsp
- Calories: 70
- Fat: 6g (1.5g saturated fat)
- Sodium: 300mg
- Sugar: 1g (0g added sugar)
Marie's Lite Chunky Blue Cheese is competitive with other dressing types in its nutrition profile, with less than half the calories of the full-fat version. The flavor of blue cheese dressings (even reduced-calorie ones) tends to be very strong, so you might be able to get away with less dressing than the serving size without feeling deprived. Still, shop carefully and be sure to compare the nutritional profiles of different brands before you select a blue cheese dressing.
Primal Kitchen Honey Mustard
- Serving Size: 2 tbsp
- Calories: 110
- Fat: 11g (1g saturated fat)
- Sodium: 180mg
- Sugar: 2g (2g added sugar)
With this dressing, you can score the sweet and savory flavor of honey mustard at less than half the amount of sugar you would get in a traditional honey mustard dressing. Use it on salads or as a marinade for grilled chicken. The quality of the ingredients, especially the source of fat, is very important. And this salad dressing uses avocado oil as its base, an oil high in heart-healthy monounsaturated fats.
Wish-Bone Light Italian
- Serving Size: 2 tbsp
- Calories: 35
- Fat: 2.5g (0g saturated fat)
- Sodium: 300mg
- Sugar: 2g (2g added sugar)
In general, vinaigrettes will be the lower-calorie options at the dressings aisle. It’is important to watch your portions, because this dressing is at the higher end of the sodium limit.
Primal Kitchen Balsamic Dressing and Marinade
- Serving Size: 2 tbsp
- Calories: 100
- Fat: 10g (0g saturated fat)
- Sodium: 125mg
- Sugar: 1g (0g added sugar)
This balsamic dressing and marinade has a nice tang from the balsamic vinegar and makes for a zesty salad, adding just 100 calories and only 1 g of sugar per 2 tbsp serving. It's gluten-free, relatively low in sodium, and made with heart-healthy avocado oil.
365 Organic Raspberry Vinaigrette
- Serving Size: 2 tbsp
- Calories: 60
- Fat: 5g (1g saturated fat)
- Sodium: 110mg
- Sugar: 3g (3g added sugar)
This 365 Organic Raspberry dressing is made with real raspberries as well as apple cider vinegar and organic soybean oil, plus it's dairy-free and vegan. Try drizzling this dressing on grilled veggies or use it as a marinade for chicken or fish.
Fats in Salad Dressings
The body needs dietary fat to function, and there are several fats used in the best salad dressings that provide health benefits, including:
- Monounsaturated Fatty Acids (MUFAs) These are found in olive, canola, and peanut oil, as well as in avocados and most nuts (and nut butters and oils).
- Polyunsaturated Fats (PUFAs) These are found in other plant-based oils, like safflower, corn, sunflower, soybean, sesame, and cottonseed oils. Omega-3 fatty acids are polyunsaturated fats that are necessary for proper cell function.
It is recommended to avoid unhealthy fats, such as trans fat, and limiting saturated fat to 5 to 6 percent of your daily calories or less.