Roast Red Pepper Sauce

4 Low Calorie Sauce Ideas

Sauces can make a meal very tasty and nutritious too. Most of the sauces today really are delicious but healthy? No.

The ingredients in sauce recipes are mostly butter and white flour, with some whole heavy cream added for good measure.

But we can improve our classic sauces and make them a welcome to the healthy kitchen. These are some ideas for some healthy, easy alternatives:

1. Basil-mint sauce

This fresh, tangy, slightly creamy, and the absolutely perfect sauce will for sure make your mouth water, wanting more and more. The wonderfully flavorful sauce is finished for just a few minutes.


– 1/2 cup basil leaves (fresh)
– 1/4 cup mint leaves (fresh)
– 1/5 cup olive oil
– 1 1/2 tsp Dijon mustard
– 2 tbsp plain, Greek yogurt (no-fat)
-Juice of 1 whole lemon
– Pepper and salt to taste


Using a hand blender or small blender, combine the olive oil, mint leaves, and basil leaves and let rest for about 15 minutes most. Then, whisk together yogurt and the mustard, until smooth. Now stir in the olive oil mixture, mint and basil, and the lemon juice and zest. Whisk all together until well combined, then cover and refrigerate until ready to use.

2. Roasted red pepper sauce

The smoky, roasted red peppers add the flavor to the savory vegetable broth and tangy Dijon mustard. This sauce is besides being very tasty, a great source of antioxidants. Dash of black pepper adds a new dimension of spiciness.


– 1 1/2 tbsp vegetable broth
– 1 tbsp red wine vinegar
– 1 1/2 tbsp olive oil
– 1/2 tbsp salt
– 1/2 tbsp Dijon mustard
– 1/5 tbsp black pepper
– 7-ounce or 2 bottles drained and roasted red bell peppers


Put all ingredients in a blender and mix until smooth. You can put this sauce in the fridge for up to 1 week.

3. Healthy citrus sauce

There are several main flavors in this recipe; sweet honey, sour soy sauce, and tart lemon juice, but it is surprisingly versatile. You can serve it drizzled on top of steamed vegetables or over a mixed greens salad.


– 1/2 cup orange juice (fresh)
– 2 tbsp lemon juice (fresh)
– 2 1/2 tbsp olive oil
– 1 tbsp low-sodium soy sauce
– 1 tbsp Dijon mustard
– 1 tbsp honey
– 2 tsp minced peeled fresh ginger


Place all ingredients in a blender and process until smooth.

4. Tomato-artichoke sauce

Packed with soluble fiber and artichokes, makes this a heart-healthy recipe. A touch of Parmesan cheese adds rich flavor to olives and the tomatoes, creating a healthy Mediterranean masterpiece.


– 14.5-ounce, or 1 can artichoke hearts (chopped and drained)
– 1/3 cup or 1 medium chopped red onion
– 1/4 cup chopped pitted olives (kalamata)
– 2 tbsp grated Parmesan cheese
– 1 tbsp dry Italian dressing mix (Good Seasons)
– 1 tbsp olive oil (extra-virgin)
– 1 1/2 tsp capers
– 1 (14.5-ounce) can petite diced tomatoes
– 1/8 tsp crushed red pepper (optional)
– 2 tsp chopped fresh parsley


Combine artichoke, onion, olives, dressing mix, olive oil and capers in a mixing bowl; stir in tomatoes and crushed red pepper, if you like. Garnish with parsley and serve.