Best Low Calorie Sauces for Meal Prep and Dieting

I find that the hardest part of dieting is eating dry and flavorless food. I am looking for the best low calorie sauces that I can add to my meal prep to make it more interesting. I have been using a lot of hot sauce and mustard but I need more variety.

Are there any specific brands that you all recommend? I have seen some G Hughes sauces in the stores here in Canada that look okay. I am also interested in making my own sauces at home using Greek yogurt or balsamic vinegar. I want something that tastes great but does not add 100 calories to my meal.

What are your go to sauces when you are on a cut? I am trying to keep my meals as tasty as possible so I do not feel deprived. If you have a secret recipe for a low calorie dressing or dip please share it with the group!

Totally get what you mean, SauceBoss! Dry food is the enemy of adherence. I always keep a bottle of sugar-free BBQ sauce on hand. It is surprisingly versatile and works great with chicken or even roasted veggies. Also, hot sauce is a lifesaver – zero calories and so much flavor! 🔥

I have found that making my own sauces is the best way to control calories and ingredients. A simple Greek yogurt and dill sauce is amazing for fish or chicken. Just mix plain Greek yogurt, fresh dill, a squeeze of lemon, garlic powder, and a pinch of salt and pepper. So good! 🍋

Seconding the hot sauce recommendation! Sriracha is my go-to for almost everything. It adds a nice kick without adding significant calories. For something creamier, I use Walden Farms dressings, especially their ranch or Italian. They are calorie-free! 👀

Mustard is severely underrated! Dijon, spicy brown, even plain yellow mustard. Zero calories and packed with flavor. Great for marinades, salad dressings, or just directly on your protein. Also, vinegar-based sauces like a good balsamic glaze (use sparingly) can elevate a dish significantly. 🥗

I am a big fan of salsa. Not only is it low in calories, but it also adds fresh vegetables and a ton of flavor. There are so many varieties too, from mild tomato-based to super spicy fruit salsas. Works with chicken, eggs, rice, you name it. 🌶️

Has anyone tried using powdered spices mixed with a bit of water or stock to create a

I am a fan of low-sodium soy sauce or tamari. A little goes a long way to add umami to stir-fries or roasted vegetables. Mix it with a bit of ginger and garlic powder for an easy Asian-inspired dressing. 🍜

For a creamy sauce without the calories, try blending cottage cheese with some herbs and spices. It makes a surprisingly good dip or spread for wraps and sandwiches. High protein too! 💪

Hot take: sometimes, just good quality dried herbs and spices are enough. A dry rub on chicken or fish before baking can be incredibly flavorful without any added liquid calories. Think smoked paprika, garlic powder, onion powder, a touch of cayenne. ✨

Do not forget about vinegar! Apple cider vinegar mixed with a tiny bit of olive oil and a lot of Italian seasoning makes a zesty dressing. Balsamic vinegar on its own is also fantastic, especially over salads or grilled portobello mushrooms. 🍄

Another vote for homemade sauces! If you have a blender, you can make an incredible low-calorie pesto using spinach or kale instead of basil, nutritional yeast for cheesy flavor, and just a tiny bit of olive oil with water to thin it. Super healthy and flavorful. 🌿

For a sweet and spicy kick, I sometimes use sugar-free apricot preserves mixed with a bit of sriracha and a dash of rice vinegar. It is incredible on grilled salmon or chicken. Trust me on this one! 🤩

Do not underestimate the power of lemon juice and fresh herbs. A squeeze of lemon, chopped parsley, chives, and a bit of garlic is a simple, vibrant sauce for almost anything. It keeps things light and fresh. 🌿🍋

All these ideas are brilliant! I am taking notes. My current obsession is a simple blend of avocado (yes, healthy fats!), lime juice, cilantro, and a tiny bit of Greek yogurt. It is creamy, fresh, and surprisingly low in net carbs. So good on tacos or salads. 🥑