6 Low Calorie Sauce Ideas

Last Updated on Feb 24, 2024 by HappyDieter

Looking to add flavor without the guilt? We’ve got you covered! In this listicle, we’ll serve up a variety of mouthwatering low-calorie sauce ideas that will take your dishes from bland to grand. From zesty citrus blends to creamy herb concoctions, these sauces are sure to tantalize your taste buds while keeping your calorie count in check.

Get ready to revamp your meals and elevate your culinary game with our top picks for low-calorie sauces. Whether you’re a health-conscious foodie or just looking to switch things up in the kitchen, scroll down for reviews of our top picks and get ready to savor every delicious drop!

Key Takeaways

  • Experiment with different low-calorie sauce ideas like Basil-Mint Sauce, Roasted Red Pepper Sauce, Healthy Citrus Sauce, Tomato-Artichoke Sauce, Creamy Avocado Sauce, and Tangy Mustard-Dill Sauce to add flavor to your meals while keeping the calorie count in check.

  • Incorporate these sauces into your meal prep routine to make healthier eating more enjoyable and sustainable.

  • Use fresh, high-quality ingredients when preparing these sauces to maximize flavor and nutritional benefits.

  • Adjust the seasoning and ingredients in these sauces to suit your taste preferences and dietary restrictions.

  • Pair these low-calorie sauces with lean proteins, whole grains, or vegetables for a balanced and nutritious meal.

  • Get creative in the kitchen by mixing and matching these sauce ideas to create new flavor combinations that excite your taste buds.

6 Low-Calorie Sauce Ideas

1. Basil-Mint Sauce

A delightful fusion of basil and mint creates a burst of freshness in this sauce, making it an ideal choice for enhancing the flavors of your dishes. Whether drizzled over grilled vegetables or tossed with salads, this sauce elevates the taste without adding unnecessary calories.

  • The low-calorie content of this basil-mint sauce makes it a guilt-free addition to your meals.

  • It serves as a versatile condiment that can be used in various ways to spruce up different dishes.

  • With its vibrant green hue and aromatic profile, this sauce not only pleases the palate but also adds visual appeal to your plate.

Whether you’re looking for a healthier alternative to traditional sauces or simply want to experiment with new flavors, this basil-mint sauce is a must-try. Add a dollop to your favorite dishes and experience how a little dash of freshness can transform an ordinary meal into something extraordinary.

Recipe: Basil-Mint Sauce


  • 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


  1. Using a hand blender or small blender, combine the olive oil, mint leaves, and basil leaves and let rest for about 15 minutes.

  2. Whisk together yogurt and the mustard until smooth.

  3. Stir in the olive oil mixture, mint and basil, lemon juice, and zest. Whisk until well combined.

  4. Cover and refrigerate until ready to use.

2. Roasted Red Pepper Sauce

Roasted red pepper sauce offers a rich and smoky flavor profile that can elevate the taste of various dishes. The vibrant color and tangy notes it brings make it a versatile addition to your meals.

This low-calorie sauce is not only delicious but also guilt-free, allowing you to enjoy a burst of flavors without worrying about excessive calories or unhealthy ingredients. It serves as an excellent alternative to traditional high-calorie sauces, providing a healthier option for enhancing your favorite recipes.

Incorporating roasted red pepper sauce into your cooking repertoire can introduce new dimensions to familiar dishes, making them more exciting while keeping calorie counts in check. Whether drizzled over grilled vegetables, used as a dipping sauce for appetizers, or mixed into pasta dishes, this flavorful sauce adds depth and complexity without adding unnecessary calories.

Recipe: Roasted Red Pepper Sauce


  • 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


  1. Put all ingredients in a blender and mix until smooth.

  2. Refrigerate for up to 1 week.

3. Healthy Citrus Sauce

A citrusy blend of lemon, lime, and orange creates a tangy kick that elevates the flavor profile of dishes it accompanies. This sauce pairs exceptionally well with seafood or grilled chicken, enhancing their natural taste without overpowering them.

The light and refreshing nature of this citrus sauce makes it a perfect choice for those looking to add zest to their meals without piling on unnecessary calories. By opting for this healthier alternative, you can enjoy the burst of citrus flavors guilt-free.

Whether drizzled over a piece of salmon or used as a marinade for chicken skewers, this sauce offers versatility in food styling while keeping your calorie intake in check. Its vibrant colors and fresh aroma also contribute to an appealing visual presentation on your plate.

Incorporating this Healthy Citrus Sauce into your culinary repertoire not only adds excitement to your meals but also provides essential vitamins from the fruits used in its preparation. Next time you want to liven up your dish with minimal effort and maximum impact, consider reaching for this zesty condiment.

Recipe: Healthy Citrus Sauce


  • 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


  1. Place all ingredients in a blender and process until smooth.

4. Tomato-Artichoke Sauce

A delicious blend of tomatoes and artichokes, this sauce offers a unique twist to your dishes. It serves as a flavorful addition to pasta meals or when drizzled over roasted vegetables, enhancing their taste profile significantly.

  • Savory Fusion: The combination of tangy tomatoes with the earthy undertones of artichokes creates a well-balanced flavor that complements various recipes.

  • Versatile Pairing: Whether you’re aiming for a light pasta sauce or seeking an accompaniment for your vegetable medley, this low-calorie option fits seamlessly into diverse culinary creations.

  • Healthy Alternative: Compared to traditional tomato-based sauces laden with excess calories, this tomato-artichoke sauce provides a guilt-free way to enjoy rich flavors without compromising on health goals.

Recipe: Tomato-Artichoke Sauce


  • 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


  1. Combine artichoke, onion, olives, dressing mix, olive oil, and capers in a mixing bowl.

  2. Stir in tomatoes and crushed red pepper, if desired.

  3. Garnish with parsley and serve.

5. Creamy Avocado Sauce

Creamy Avocado Sauce is a smooth and velvety option crafted from ripe avocados, making it a delectable choice for enhancing the flavor of tacos, and sandwiches, or serving as a dip for veggies. This sauce not only tantalizes your taste buds but also offers health benefits by incorporating healthy fats into your meal while maintaining a low-calorie count.

Avocados are renowned for their high content of monounsaturated fats, which are considered heart-healthy fats that can help lower bad cholesterol levels in the body. They are packed with essential nutrients like potassium and fiber, contributing to overall well-being.

Recipe: Creamy Avocado Sauce


  • 1 ripe avocado, peeled and pitted

  • 1/4 cup plain Greek yogurt

  • 2 tbsp lime juice

  • 2 tbsp chopped cilantro

  • 1 clove garlic, minced

  • Salt and pepper to taste


  1. In a blender or food processor, combine the avocado, Greek yogurt, lime juice, cilantro, and garlic.

  2. Blend until smooth and creamy.

  3. Season with salt and pepper to taste.

  4. Serve immediately or refrigerate until ready to use.

6. Tangy Mustard-Dill Sauce

A tangy blend of mustard and dill creates a bold flavor profile that enhances any dish it touches. Whether you’re grilling fish or roasting potatoes, this sauce adds a zesty kick without piling on the calories.

  • Versatile Pairing: This sauce is not only low in calories but also versatile enough to elevate various dishes.

  • Flavorful Impact: The combination of mustard and dill offers a unique taste experience that can transform even the simplest meals.

  • Healthier Option: By opting for this tangy mustard-dill sauce, you can enjoy delicious flavors while keeping your calorie intake in check.

With just the right balance of tanginess and herbaceous notes, this sauce is a game-changer for those looking to add excitement to their meals without compromising on their diet goals. It’s proof that low-calorie options can still be bursting with flavor!

Recipe: Tangy Mustard-Dill Sauce


  • 1/4 cup Dijon mustard

  • 2 tbsp chopped fresh dill

  • 2 tbsp white wine vinegar

  • 1 tbsp honey

  • 2 tbsp olive oil

  • Salt and pepper to taste


  1. In a small bowl, whisk together the Dijon mustard, chopped dill, white wine vinegar, and honey until well combined.

  2. Slowly drizzle in the olive oil while whisking continuously until the sauce is smooth and emulsified.

  3. Season with salt and pepper to taste.

  4. Refrigerate for at least 30 minutes to allow the flavors to meld before serving.


You’ve now got a whole arsenal of low-calorie sauce ideas at your fingertips. From the refreshing Basil-Mint Sauce to the creamy goodness of the Creamy Avocado Sauce, you’re all set to jazz up your meals without piling on the calories. These sauces aren’t just about flavor; they’re about making healthier choices that don’t compromise on taste. So, go ahead, experiment in the kitchen, and let your taste buds lead the way to a healthier you!

Now that you’re armed with these fantastic sauce recipes, it’s time to get cooking! Whip up a storm in your kitchen, get creative with these ideas, and remember, eating healthy doesn’t have to be bland. Embrace the flavors, savor the experience, and enjoy every guilt-free bite. Your culinary adventure awaits!


Is basil-mint sauce a good low-calorie option?

Basil-mint sauce is an excellent low-calorie option as it combines the freshness of basil and mint without any heavy creams or oils, making it a flavorful yet light choice for your dishes.

Can I use roasted red pepper sauce for weight management?

Absolutely! Roasted red pepper sauce is a fantastic choice for weight management due to its rich flavor profile without the added calories from heavy ingredients like cream or butter.

How can healthy citrus sauce benefit my diet?

The healthy citrus sauce adds zing to your meals with minimal calories. Packed with vitamin C and antioxidants, this tangy sauce not only enhances flavors but also boosts your immune system and overall health.

What makes the tomato-artichoke sauce a nutritious option?

Tomato-artichoke sauce offers a nutrient-rich blend of tomatoes’ lycopene and artichokes’ fiber content. This combination creates a satisfying, low-calorie option that promotes satiety while providing essential vitamins and minerals.

Why choose creamy avocado sauce as part of a low-calorie diet?

The creamy avocado sauce provides a velvety texture and heart-healthy fats without compromising on taste. With its natural creaminess, this sauce elevates dishes while keeping calorie intake in check—a guilt-free indulgence for health-conscious food enthusiasts.