21 Low-Calorie Sauces That’ll Bring Life to Your Meals


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Low-calorie Sauces and Condiments

Don’t low-calorie sauces and condiments usually taste … diety?



So you want to give this whole eating healthier, getting in shape, and dropping weight thing a go?

See whether you like it or not you’re gonna have to work around your nutrition. The big question or questions here are: 

Will you enjoy your food?

And what are the best options you have right now to make your food still taste delicious without adding all the extra calories?

The answer is it all depends on what you’re cooking and what flavors you’re going for.

In this post, I’m going to help you make your food taste better even if you can’t cook, are lazy, on a budget, or running short on time by giving you a list of some of my favorite low calorie and some almost zero-calorie sauces and condiments. 

Why? Because no one likes bland food, and being healthier doesn’t have to be boring.



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.


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.

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 good.


low calorie sauces for vegetables

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.


Tabasco Original Red Sauce

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


low calorie sauces

Tabasco Chipotle Sauce – 0 Calories

Ok, 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. 

Add this to a sandwich & drool!


Sriracha – 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. 

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


low calorie sauces

Stubbs Green Chile Anytime Sauce – 5 Calories per Tablespoon

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

This goes great as a dipping sauce. Spray olive oil on one of Joe’s Lavash Flatbread, 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.


low calorie condiments

low calorie condiments

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.

low calorie sauces

Tajin – 0 Calories

And speaking of fruit, this takes me to my next condiment. If you haven’t had Tajin, its 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 sauces
low calorie sauces

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.


low calorie sauces

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. 


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. And depending on the size of your meal, I would add a tablespoon or less of cornstarch to thicken the sauce up.


low calorie sauces for bodybuilding

Worcestershire sauce

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


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 the hint of spice.


zero calorie sauces

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.”


low calorie sauces

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.

Then 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 or any 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.


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.

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 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).


low calorie sauces

signature select Sugar-Free Coffee Enhancer – 0 Calories

Ok, this one isn’t a sauce or condiment, but a tiny squirt in your morning coffee goes a long way. They have about four different flavors, and the hazelnut one does not disappoint.


The conclusion to Low-Calorie Sauces and Condiments

Giving up your favorite foods for a healthier lifestyle isn’t always the easiest. But that’s the thing; you don’t have to give completely give them up.

And you definitely don’t need to sacrifice tasty food either. 

I gave you a list of 21 of my favorite sauces and condiments to kick the taste in your food up a notch. And if you want to check out more healthy sauces that aren’t only low calorie or zero calories, check out this post over at Health Line.

Do you have any other sauces I didn’t mention here? 


related articles to healthy sauces and condiments


21 Low-Calorie Sauces That’ll Bring Life to Your Meals


WANT TO REMEMBER THIS? POST THE 21 LOW-CALORIE SAUCES THAT’LL BRING LIFE TO YOUR MEALS TO YOUR FAVORITE Healthy living BOARD!

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