Low Calorie Sauces To Make Healthy Foods Tasty

Best Low-Calorie Sauces & Condiments

Do you want to lead a healthier lifestyle? Are you looking for ways to eat well and drop some weight without sacrificing flavor? Then low-calorie sauces and condiments might be for you! These tasty additions can boost the flavor of your meals without packing extra calories. Whether you’re an experienced chef, short on time, or live on a budget, these options provide incredible taste without any guilt.

From savory marinades to zesty dressings, there is something for everyone. You can pick up bottled versions at the store for quick convenience or make them from scratch with fresh ingredients. Not only will your food taste amazing, but it may even look better too. With just a few simple ingredients, you can instantly elevate the presentation of nearly any meal.
So, don’t believe the false narrative that healthy eating has to be boring and bland. Spice things up with low-calorie sauces and condiments and enjoy a delicious way to stay fit and nourish your body.

Tomato Salsa

5 Calories per Tablespoon

Tomato salsa is a staple and must-have in the kitchen. You can toss this on top of anything.

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. Together, these ingredients create a spicy yet subtly sweet sauce that packs in plenty of flavor without extra calories.

Tomato Salsa
low calorie dipping sauce – Tomato Salsa

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. So, next time you’re looking for a low-calorie way to jazz up your favorite dishes—don’t forget the salsa!

Salsa Valentina

0 Calories

If you’re Mexican, you know salsa Valentina goes on everything. And if you don’t, I’m telling you now! Add this to your eggs in the morning, over your popcorn, or any salty chips.

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. But what makes it truly unique is that it has 0 calories – making it the ideal topping for those trying to slim down without sacrificing their favorite meals.

salsa valentina
Salsa Valentina on popcorn (Facebook)

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. Plus, it’s gluten-free and vegan-friendly, making it suitable for almost everyone.

Ultimately, Salsa Valentina is a great option for those who want a flavorful way to trim calories from their diet. Whether you add it to tacos, eggs, or pizza, you can rest assured knowing that you’re getting all the taste with none of the guilt.

P.S. They have a red-label and black-label version of Salsa Valentina. If you can stand the heat and then some, by all means, go for the black label, but I think the red one pairs just as tasty.

Franks Red Hot Sauce

0 Calories

Another hot sauce in the books! I used to love adding this to my pulled chicken in the crockpot with a bunch of other seasonings.

Franks RedHot Buffalo Chicken Burrito
low calorie sauces for chicken; image via Franks RedHot

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. As an added bonus, this sauce is also gluten-free and vegan-friendly, allowing even more people to enjoy its delicious taste.

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. You can even use it as an ingredient in marinades or as part of a salad dressing for an extra hint of flavor.

Tabasco Original Red Sauce

5 Calories per Tablespoon

This isn’t new, but I had to throw it here in case anyone has completely missed this as a zero-calorie option.

This classic hot sauce has been delighting palates since 1868 and still allows you to enjoy the same iconic flavor that has made it an icon.

Tabasco Original Red Sauce
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. Its bright red hue adds a dash of color to any dish, making it perfect for spicing up tacos, nachos, chili con carne, and more.

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. It’s an excellent way to add an extra kick of flavor without worrying about overindulging.

Tabasco Chipotle Sauce

5 Calories per Tablespoon

Okay, we all know about the OG Tabasco sauce, but the Chipotle version right here is pure gold. When I first found out about Chipotle Tabasco sauce, I was obsessed and put it on everything.

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. The chipotle peppers add a slightly smoky, earthy flavor note, which is perfectly complemented by the sharpness of the Tabasco-brand red pepper used in the blend.

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. Overall, Tabasco Chipotle Sauce is an excellent choice for diners concerned about their calorie intake, but still wanting to enjoy bold-tasting food.

Add this to a sandwich & drool!


0 Calories

The famous Sriracha. When I don’t have any sauces at home, this is my go-to when I work my part-time job at the restaurant. Sriracha is literally everywhere, so you can always have this as an option.

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. It has a distinctively pungent flavor with a hint of sweetness that makes it an excellent addition to many dishes.

Sriracha Low Calorie sauce
0 calorie sauces – Sriracha

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. No matter how you use it, this versatile condiment is sure to bring an extra layer of flavor to your dish.

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. And with so many varieties available on the market today, there is sure to be one that suits every palate.

P.S. Add a squirt to a warm soup to make it spicy.

Stubbs Green Chile Anytime Sauce

5 Calories per Tablespoon

I love green chile, and for five calories, I’m with it.

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. With its unique blend of jalapeno, hatch chile, and Anaheim peppers, this sauce packs plenty of flavor into every bite.

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. Enjoy the bold taste of the Southwest with every spoonful.

This goes great as a dipping sauce. Spray olive oil on one of Joe’s Lavash Flatbreads, sprinkle a little sea salt, toss it in the oven to bake like tortilla chips, and dip your chips into this green chile sauce.

Ground Fresh Chili Paste

If you can’t tell, I like spicy food, and if you want to add a kick to your meal, this chili paste is it. I actually found this at my local international store, and I’m in love with it. Toss a bit in a pan over some rice or pasta for a kick. A tiny bit goes a long way.

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. When using the paste as an ingredient, it’s important to remember that even a small amount packs quite a bit of heat.

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. Overall, ground fresh chili paste can be a great addition to many sauces while providing health benefits and low-calorie content.

Lemon or Lime Juice

0 Calories

Ok, ok, I know this isn’t a sauce. But squirt a little lime juice over pretty much any fruit like watermelon, mango, or oranges for a little extra something something.

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. Additionally, these fruits are also packed with antioxidants which can help protect against harmful free radicals.

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. Lastly, when looking for ways to reduce calories while adding flavor, consider using an acid such as lemon or lime juice as a substitute for oil, butter, cream, and sugar.


0 Calories

And speaking of fruit, this takes me to my next condiment. If you haven’t had Tajin, it’s a powder, a mix of saltiness and spice. This goes on almost every fruit & if you’re Mexican, you know this too. Sprinkle this on your mango, watermelon, orange slices, or jicama with a squirt of lime juice, and voila!

Low Calorie Tajin
zero calories sauce- 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. It is especially good for adding layers of flavor to low-calorie meals without piling on additional calories.

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. As such, Tajin is an excellent choice for those looking to reduce their calorie intake without sacrificing taste.

Low Sodium Soy Sauce

0 Calories

We’re all familiar with soy sauce and how it makes everything taste better. Next time you go to the grocery store, double-check that you grab one that has low sodium.

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. With only 10-20mg of sodium per tablespoon, low-sodium soy sauce is the perfect way to add flavor to dishes without overloading your meal with salt.

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. Low-sodium soy sauce offers all of the same delicious flavor as its full-sodium counterpart with none of the guilt-inducing consequences, making it a must-have ingredient for those on a low-calorie diet.

Tamari Sauce

0 Calories

Similar to soy sauce but thicker and richer in flavor, you can add this to any day-old rice, a bag of frozen Asian stir fry frozen veggies mixed with a protein, and BAM dinner is served.

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. It’s gluten-free, low-calorie, and contains no artificial colors or flavors.

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. So if you’re looking for a low-calorie way to bring more flavor to your cooking, try tamari sauce – your taste buds won’t regret it!

House of Tsang Stir Fry Szechuan Spicy Sauce

25 calories per Tablespoon

I also found this and my local international store. Rice is budget-friendly, and when I have sauces that help me cook it a million different ways, it never gets old. Depending on the size of your meal, I would add a tablespoon or less of cornstarch to thicken the sauce up.

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. Made with natural ingredients like sesame oil, ginger, and garlic, this has all the classic flavors of Szechuan cuisine without having to worry about excess calories.

The flavor is bold and spicy, while still being balanced and flavorful. Whether you’re looking for something to liven up your meal, or just want to add some spice to your dish, House of Tsang Stir Fry Szechuan Spicy Sauce is the perfect choice.

Worcestershire sauce

Low in calories but would definitely recommend a low-sodium version.

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. It is also widely used as an ingredient in Bloody Mary cocktails.

Worcestershire sauce
Worcestershire sauce

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. Worcestershire sauce can be found in almost any grocery store and is typically sold in bottles or jars.

Melinda’s Habanero Honey Mustard

0 Calories

This is one of the newer sauces I bought. I know I said I love spicy, but this right here is SPICY. I usually mix it in with another sauce just to add a hint of spice.

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. The combination of these ingredients creates a spicy-sweet flavor that adds depth to your favorite dishes without the guilt.

This unique sauce is also packed with antioxidants, vitamins, and minerals that can help boost your immune system and provide other health benefits. Whether you’re looking for something to add zest to your salads, sandwiches, or other dishes, Melinda’s Habanero Honey Mustard is sure to be an excellent choice.

Sugar-Free BBQ Sauce

5 Calories per tablespoon

Ever since I discovered G. Hughes’s sauces, I’ve been hooked. This is my go-to for when I want sweet potato fries, need any dipping sauce in general, or when I make my BBQ jackfruit “pulled pork.”

G. Hughes Sugar-Free BBQ Sauce is a fantastic option for anyone looking to cut back on their sugar intake without sacrificing flavor. This delicious sauce is made with natural ingredients like tomato paste, apple cider vinegar, and molasses, giving it a deep, smoky flavor that’s sure to tantalize your taste buds.

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. Rich, flavorful, and healthy – G. Hughes Sugar-Free BBQ Sauce has something everyone can enjoy!

G Hughes Sugar-Free Honey Mustard

10 calories per tablespoon

I haven’t tried all the sugar-free sauces from G.Hughes, so I can’t recommend them all, but add the honey mustard one to your list.

Sugar Free Dipping Sauce
Sugar-Free Sauces by G. Hughes

This classic mustard-honey combination has a rich, sweet flavor that enhances any dish, and it contains no sugar, making it an ideal condiment for those watching their sugar intake. It also has zero fat and just 10 calories per serving, making it far lower in calories than standard honey mustard.

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. So if you’re looking for a low-calorie condiment that’s full of flavor, G Hughes Sugar-Free Honey Mustard is definitely worth trying.

Go ahead and use it as a dipping sauce for the sweet potato fries you just baked or cooked in your air fryer. Yum!

Sugar-Free Ketchup

5 calories per tablespoon

For my ketchup lovers out there, I didn’t forget about you. Sugar-free ketchup is getting easier to find now.

When it comes to sugar-free ketchup, it’s important to know what you’re getting. 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. Instead, it is naturally sweetened with alternative ingredients such as stevia or monk fruit extract.

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. So whether you’re looking to reduce your daily calorie intake or just want to try something new, sugar-free ketchup could be the answer you’ve been looking for.

Walden Farms Maple Syrup

0 Calories

Walden Farms has a gigantic line of sugar-free products, I’ve tried a few, but again I haven’t tried everything, and the syrup is the only one I can recommend right now. This syrup was a lifesaver back in the day. It has a thick consistency, but if you’re used to Aunt Jemima, you’ll have to get used to the less sugary taste.

no calorie maple syrup

Quick Calorie saving tip! You need to try this combo – take a tablespoon or so of peanut butter, warm it up a bit to a softer consistency, then mix it with this maple syrup & enjoy over pancakes and waffles or whatever you want.

Maple Grove Farms Sugar-Free Butter Flavor Syrup

4 calories per tablespoon

This low-calorie syrup is also a new find that’s here to stay. I put this over my oatmeal, over frozen banana, or half an avocado as a snack (yes, I said, avocado and maple syrup, it’s so good, try it before you judge me).

Conclusion to Low-Calorie Sauces and Condiments

It’s always great to have a range of options when it comes to finding healthier alternatives to our favorite sauces and condiments. There is a variety of low-calorie sauces that offer different flavors, textures, and tastes for us to enjoy. Whether you’re looking for something with a kick, something exotic, or something more classic, there is a sauce out there to satisfy your cravings.

And if you want to explore even more options, be sure to check out Health Line’s selection for further inspiration. But no matter what you choose, just remember that small changes can lead to big differences in the long run. So don’t feel guilty about indulging in your favorite foods; opt for a healthier alternative instead and see where your tastebuds take you!

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