If you're not currently a fan of sauces, hopefully, this article will help to change your mind. The sheer variety of plant-based sauces, plus the ease with which they are made means they enhance the flavor and nutritional value of your favorite meals with minimal effort. Along with infusing tons of flavor, homemade sauces can also be a much healthier and less expensive option than store-bought sauces because you can control the ingredients that go into (and stay out of) them.
The Benefits of Homemade Sauces
Homemade sauces offer a multitude of advantages over their store-bought counterparts. They are a fantastic way to sneak more whole foods into your diet. For example, you can add fruit for sweetness and flavor, veggies for color and nutrition, and nuts or seeds for creaminess. Sauces can be a great way to make a meal more nutrient dense for your family, too.
Another helpful benefit of sauces is that they can greatly expand your meal repertoire. Sauces can come together effortlessly with minimal ingredients, steps, and kitchen tools. Oftentimes you only need a blender or a mixing bowl for a sauce recipe that’s usually five steps or less.
Making your own homemade sauce is also kinder to the planet. First, you can reuse old condiment jars or mason jars to store them, eliminating packaging and reducing your plastic footprint. Second, cooking at home can help you minimize waste by making only what you need. Finally, you can batch-prep several sauces at once for multiple meals throughout the week.
Tips for Crafting the Perfect Homemade Sauce
Before making your homemade sauce masterpiece, it can help to turn to specific cuisines for inspiration. First, consider the origins of the meal you’re preparing and match your sauce to suit.
Read also: Healthy food access with Highmark Wholecare explained.
Most healthy homemade vegan sauce recipes have at least two of the following flavor components: umami, sweet, and tangy. Examples of umami flavors include miso, reduced-sodium tamari, coconut aminos, sun-dried tomatoes, mushrooms, and nutritional yeast. Choose whole food or minimally processed ingredients for your sauces like dates and date paste, maple syrup, or fresh fruit for sweetness.
The key to creating rich, creamy homemade sauces is using plant-based ingredients that are rich in healthy fats - including cashews, sunflower seeds, tahini, avocado, nut or seed butters, tofu, and plant-based yogurts - as a base. To thicken sauces with whole foods, add chia seeds, flaxseed, tofu, rolled oats, nut or seed butter, and even beans to the mix. You can also adjust the amount of water, so add it as the last ingredient and in small increments - just 1-2 tablespoons at a time - until you reach your desired consistency.
Is something still missing? Explore nature’s wide variety of spices and herbs to give your sauce that extra flavor boost and create a truly unique flavor experience.
Taste-test your DIY sauces as you go to see what flavors and textures they need. More acid for a bite? Add some lemon or lime. More natural sweetness to balance the acidity? Add a little date paste. More plant-based fat for a creamier texture? Add more of the fatty base that’s used in the recipe.
Want to make your sauce taste cheesy without dairy? Sauces often add that special quality to meals, so much so that some dishes wouldn’t be the same without that finishing touch.
Read also: Healthy Eating on the Run
A Collection of Healthy Homemade Sauce Recipes
These restaurant-worthy sauces can zest up even the simplest of homemade dishes. Here are some recipes to get you started:
Roasted Red Pepper Sauce
This sauce may take a little longer than your average throw-it-together-and-blend-it 5-minute sauce, but it’s worth every minute! Thanks to the roasted red peppers, it also makes a tasty alternative to traditional tomato sauce, so give it a try with your favorite whole grain pasta or as a part of an Italian casserole.
Lemon Tahini Sauce
Just a few simple ingredients give you bright and zesty flavor in one of our favorite sauces. Nutty tahini combined with lemon and cumin makes for the perfect blend in this healthy sauce that’s so good it’s almost drinkable (no judgment here)! This quick and easy lemon tahini sauce is the perfect addition to salads, grain bowls, vegetables, and pretty much any meal. It takes five minutes to make and requires just a few simple ingredients. Keep a batch in your fridge to easily elevate your meals. This roasted red pepper tahini sauce recipe is quick & easy to make with wholesome ingredients like tahini, garlic, and roasted red peppers. It is thick, creamy, and perfect as a sauce for sandwiches, grain bowls, salads, and falafel.
Avocado Yogurt Sauce
Equal parts creamy, tangy, fresh, and savory, Avocado Yogurt Sauce comes together in minutes! This healthy avocado greek yogurt dip tastes amazing with veggies and chips or spread onto a sandwich. It features nutritious ingredients including avocado and plain Greek yogurt. This ranch avocado greek yogurt dressing is ready in 5 minutes to add tons of flavor to salads, grain bowls, wraps, sandwiches, tacos, and more! Greek yogurt is a smart swap for mayonnaise to make this dressing extra creamy with a boost of protein. This cilantro lime avocado dressing is the latest in my collection of Greek yogurt salad dressing recipes! The combo of avocado + Greek yogurt ensures this dressing has the CREAMIEST texture you can imagine.
Cauliflower Butternut Squash Cheese Sauce
This cheesy, creamy, dreamy sauce isn’t made with cheese or cream at all. So much better, it’s made from whole, nourishing, fiber-filled cauliflower and butternut squash. They give the sauce its creamy texture, and the nutritional yeast and miso provide the cheesy flavor. This vegan cauliflower alfredo sauce without cashews is easy & quick to make in 20 minutes or less. The creamy vegan sauce is made from cauliflower, garlic, onions, tahini, and nutritional yeast for a savory, cheesy flavor. This sauce is perfect for making nut free vegan fettuccine alfredo for dinner!
Read also: Mobile Dining Revolution
Peanut Sauce
This Asian-inspired sauce has just the right combination of sweet, savory, tangy, nutty, and umami flavors all blended into a delightful drizzle. There’s something crave-worthy about peanut-based sauces, and this one is all the more special because it’s made with 100% whole food, plant-based ingredients. You will want to put this healthy peanut sauce on everything once you taste it! It’s easy to make from simple ingredients, many of which you probably have in your pantry right now. I am pretty much addicted to this healthy peanut sauce.
Green Goddess Sauce
One word - yum! Your confidence is going to soar when you add this sauce to just about everything (except the kitchen sink - hopefully, that isn’t in your weekly meal plan!). It’s creamy, flavorful, and nutritious and will elevate grain bowls, grilled tofu, avocado toast, and more. This versatile green goddess tahini sauce is packed full of bright, zesty flavors and pairs perfectly with salads, grain bowls, falafel, and much more. Make a batch today to have for the week! This tahini green goddess dressing is so versatile, healthy, and tastes great on just about anything!
Cashew Cream
Talk about versatility - you can use this sauce in so many ways! Make it savory by adding a few of your favorite fresh herbs and spices, or make it sweet by adding flavor combinations such as date paste, vanilla, and cinnamon. Try it drizzled over hot pizza, baked burritos, soup, baked spuds, or steamed greens. Use it as a dip or a condiment for sandwiches. And for a sweet treat, it makes a luscious topping for desserts or pancakes.
Chimichurri Sauce
You’ll want to put this healthy chimichurri sauce on everything! It’s packed with fresh herb flavor and super easy to make. It comes together in just about 10 minutes, so prep some tonight to have for the week. This healthy chimichurri sauce is absolutely LOADED with flavor. This colorful chimichurri recipe doubles as a marinade and works as an accompaniment to all cuts of beef-or anything else you want to gussy up.
Romesco Sauce
Romesco sauce originates from Catalonia, an autonomous region in northeastern Spain. Fishermen traditionally prepare the sauce to serve with fish. Romesco sauce is full of nutritious ingredients. It’s typically made with roasted tomatoes, olive or sunflower oil, garlic, peppers, and almonds, pine nuts, or hazelnuts. Some recipes include vinegars, onion, and fresh herbs. Romesco adds a ton of flavor and texture to foods, and it’s not just for fish! It’s quite versatile - use as a pasta sauce, on sandwiches, or on grilled vegetables.
Balsamic Reduction
Balsamic reduction (also known as balsamic glaze) is a single ingredient, versatile, foolproof sauce that makes any roasted vegetables taste delicious!
Vinaigrettes
- Honey Balsamic Vinaigrette: This honey balsamic vinaigrette is a quick & healthy homemade salad dressing for all your favorite salads! Make this homemade vinaigrette in five minutes with just six ingredients, including extra virgin olive oil, balsamic vinegar, honey, and Dijon mustard.
- Greek Red Wine Vinaigrette: Keep this Greek red wine vinaigrette dressing recipe in your back pocket, because it goes with anything!
- Champagne Vinaigrette: Looking for a simple salad dressing that goes with everything? Try this healthy champagne vinaigrette recipe! It’s a versatile homemade vinaigrette that pairs perfectly with green salads, grain salads, roasted vegetables, and more.
- White Balsamic Vinaigrette: White balsamic vinaigrette is a delicious and versatile healthy homemade salad dressing. It’s made with pantry staples including extra virgin olive oil, honey, and Dijon mustard, and will take you 5 minutes or less to prepare! Keep a batch in the fridge to dress up salads, roasted vegetables, or as a marinade for proteins.
- Lemon Dijon Dressing: This lemon Dijon dressing (or lemon Dijon vinaigrette) is the perfect everyday salad dressing to keep stocked in your fridge! It’s zesty, fresh, and easy to make in 5 minutes or less.
- Fig Balsamic Dressing: This fig balsamic dressing is a simple vinaigrette recipe that is perfectly sweet, tart, and delicious on all kinds of salads. You need just a handful of ingredients to whip up this dressing, including balsamic vinegar, fig jam, and extra virgin olive oil.
- Cranberry Vinaigrette: This cranberry vinaigrette is a bright and zippy homemade salad dressing. It takes just 5 minutes to blend up in your food processor!
Taco Salad Dressing
This homemade taco salad dressing recipe is packed with flavor, creamy texture, and protein! It’s a creamy Greek yogurt based salad dressing made with just two main ingredients: plain Greek yogurt and canned salsa. It’s the best dressing for taco salad, or as a sauce drizzled on tacos, burrito bowls, and more.
Honey Mustard Salad Dressing
Your salads are BEGGING to be dressed in this tangy honey mustard salad dressing. It strikes the perfect balance between bold, sharp Dijon mustard and sweet honey, made creamy by the addition of protein-packed Greek yogurt! Super easy to make. A house favorite!
Caesar Salad Dressing
Caesar salad fans, unite. You’ll love this tangy, creamy, garlicky dressing that’s high in protein thanks to Greek yogurt. Just blitz everything in a food processor then make a big old caesar salad.
Sesame Ginger Miso Dressing
This sesame ginger miso dressing is delicious on salads, grain bowls, and more. It’s quick and easy to prepare, and packed with nutritious ingredients like white miso, tahini, and fresh ginger.
Greek Yogurt Salad Dressing
This healthy homemade Greek yogurt salad dressing is creamy, zesty, and versatile. It’s quick & easy to make and perfect for tossing into salads or drizzling on grain bowls, sandwiches, or wraps. This creamy feta dill dressing is made with Greek yogurt for a nutritious boost of protein. It’s fresh, zippy, and takes just five minutes to prepare in a food processor. Use it to dress salads, as a spread for sandwiches, or drizzled onto grain bowls!
Marinara Sauce
This quick and easy marinara sauce is a staple recipe that pairs perfectly with spaghetti, eggplant parmesan, baked ziti, pizza, and more! This marinara sauce takes 20 minutes to make on the stovetop. A creamy version of my homemade marinara sauce, and uses simple pantry ingredients including canned tomatoes.
Puttanesca Pasta Sauce
This puttanesca pasta sauce gets a boost of protein and a luscious, creamy texture thanks to blended silken tofu. Served with spaghetti or linguine, puttanesca sauce is PACKED with flavor from briny olives, tangy capers, juicy tomatoes, fresh parsley, and a glug of good olive oil.
Tomato Basil Vodka Sauce
You’d never guess that this creamy pasta sauce is made with cottage cheese! It’s a healthy tomato basil vodka sauce recipe that pairs perfectly with rigatoni or penne. This recipe is easy to make in 30 minutes or less.
Green Sauce for Pasta
This vibrant spinach and basil green sauce for pasta is a delicious way to get your greens in. This parsley pesto sauce is packed with vibrant flavor and pairs perfectly with your favorite pasta, sandwiches, grain bowls, or more. It’s a versatile and easy recipe that takes just a few minutes to prepare. This kale pesto pasta is just a minor twist on a classic pesto recipe, bringing a little different flavor and even more vibrant green color to the dish. Kale packs a big nutritional punch, and adds many nutrients to a classic pesto recipe.
Sun-Dried Tomato Pasta Sauce
You won’t believe this sun-dried tomato pasta is completely vegan! The decadent, velvety sauce coats the noodles perfectly to create this healthy pasta recipe (yes, pasta can be healthy!).
Rosé Blush Pasta Sauce
This creamy vegan pasta recipe combines ripe tomatoes with rosé wine and fresh basil to create a comforting blush pasta sauce that’s completely dairy free.
Greek Yogurt Dill Dip
This Greek yogurt dill dip is a delicious & nutritious snack or appetizer when served with raw vegetables, chips, pretzels, or pita bread. It’s made with Greek yogurt, so it’s loaded with high quality protein.
Black Bean and Corn Salsa
This black bean and corn salsa recipe with avocado is a healthy, easy dip to serve as a flavorful appetizer or snack. Made with canned beans and canned corn, it’s a snap to put together in about 10 minutes! Pair this fresh and zippy salsa with tortilla chips, or use it as a topping for tacos, burrito bowls, and more.
Guacamole
There are few better snacks than tortilla chips and guacamole. All you need is 10 minutes and 7 ingredients to make the best homemade guacamole that rivals your favorite restaurant!
Ranch Dip
This flavorful ranch dip is made with protein-packed Greek yogurt and a homemade ranch seasoning blend. It takes just five minutes to prepare. It’s the best healthy dip for veggies, chips, or pita. This healthy spinach dip recipe is made with Greek yogurt so it’s loaded with high quality protein. It’s the perfect Greek yogurt dip for veggies, pita chips, pretzels, and even as a sandwich spread. This cottage cheese ranch dip is perfect to pair with all kinds of veggies, crackers, or chips. You’ll whip cottage cheese in the food processor until light and creamy then blend it with dried seasonings to mimic the flavor of ranch dressing (garlic powder, onion powder, dried dill, and dried parsley) plus fresh chives.
Hummus
Hummus is a humble yet nutritious food, packed with plant based protein and healthy fats. It’s naturally vegan and gluten free. This bright pink and super creamy hummus is a party showstopper.
Honey Whipped Goat Cheese
Make this easy honey whipped goat cheese as an appetizer for your next gathering! Topped with pomegranate seeds and balsamic glaze, serve it with crostini for a quick yet delicious dish.
Tzatziki Sauce
This homemade tzatziki recipe uses creamy Greek yogurt, grated beets, fresh herbs, and lemon to create a dip that takes just 10 minutes to prepare! It takes just a few minutes to make, and everyone will love it! It’s a yogurt based sauce mixed with cucumbers, fresh herbs, garlic, salt, and lemon. It’s incredibly refreshing and versatile! You can use tzatziki sauce as a dip with vegetables and pita, as a creamy salad dressing, a sandwich spread, or paired with grilled vegetables, tofu, fish, or falafel. Best eaten right away, but you can store tzatziki in an airtight container in the fridge for up to 3 days.
Chili Crisp
This all-purpose chili crisp-which is tangy, spicy, and crunchy-will give your other condiments an inferiority complex.
Tahini-Ranch Dressing
We would never ask you to use your blender if it didn’t make a smoother and better dressing. The effort is worth it; you’ll have enough sauce to get you through a week of lunches.
Fiery Green Tahini Sauce
This is the condiment version of those summer sandals you want to wear with everything.
Curried Peanut Dip
This creamy, spicy-sweet dip pairs with leftover rotisserie chicken, jammy eggs, cucumber spears, and roasted sweet potatoes for the perfect desk-friendly lunch.
Ramen Noodles With Miso Pesto
This cilantro-miso sauce bring a welcome twist to a classic pesto recipe. Put it on springy ramen noodles, grain bowls, or sturdy salads.
Spicy Cashew Dressing
Inspired by the nut-based Caesar dressings at NYC’s Lalito and Scarr’s Pizza, our version starts with roasted cashews.
Cashew Nam Prik
Nam prik is a delicious chile-based dip found all over Thailand. Here's our healthyish take on it.
Salsa Macha
Think of this as a chile-laced peanut butter you’ll want to put on everything, from tacos to fried eggs. It’s delicious and not at all as intimidating as it sounds.
Cilantro Chutney
This herby bright green chutney comes together in minutes and can be drizzled on rice, roasted veggies, eggs.
Sesame-Scallion Sauce
This fresh green sauce is more than versatile: drizzle it over eggs, toss it with salad greens, or use it as a marinade for shrimp.
All Day Every Day Sauce
Once you’ve paired this sauce with all sorts of vegetables and proteins, reinvent it.
Coconut-Chile Palapa Sauce
This spicy-sweet-funky Filipino condiment is delicious on grilled fish, chicken, tacos, sandwiches, grain bowls, noodles, eggs, burgers… pretty much anything you can think of will be improved by a dab or two.