18 Delicious Low Calorie Sauce Recipes Healthy

Feeling like your meals are missing that special something? You’re in luck! Our roundup of 18 Delicious Low Calorie Sauce Recipes is here to transform your dishes from bland to grand without the guilt. Perfect for home cooks looking to add flavor, not calories, these sauces are your ticket to healthier, happier meals. Dive in and discover your next kitchen staple!

Zesty Lemon Herb Dressing

Ditch the store-bought dressings—this Zesty Lemon Herb Dressing is your new go-to for a fresh, vibrant kick. Blend bold flavors in minutes and elevate any salad from basic to brilliant.

Ingredients

• For the dressing:
• 1/2 cup extra virgin olive oil
• 1/4 cup fresh lemon juice
• 2 tbsp honey
• 1 tbsp Dijon mustard
• 1 garlic clove, minced
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp fresh parsley, chopped
• 1 tbsp fresh dill, chopped

Instructions

1. In a medium bowl, whisk together the lemon juice, honey, Dijon mustard, minced garlic, salt, and black pepper until fully combined. Tip: For a smoother dressing, mince the garlic as finely as possible.
2. Slowly drizzle in the olive oil while continuously whisking to emulsify the dressing. Tip: A steady stream of oil ensures a creamy, well-incorporated texture.
3. Stir in the chopped parsley and dill until evenly distributed. Tip: Fresh herbs are key for the brightest flavor—avoid dried substitutes.
4. Taste and adjust seasoning if necessary, then transfer to a jar or bottle for serving.

Bright, tangy, and herby, this dressing clings perfectly to greens without overpowering them. Try it drizzled over grilled chicken or as a dip for crusty bread.

Creamy Avocado Cilantro Sauce

Oozing with freshness, this Creamy Avocado Cilantro Sauce is your next kitchen obsession. Blend it, dunk it, drizzle it—transform any meal with this vibrant green magic.

Ingredients

• For the sauce:
  • 2 ripe avocados, peeled and pitted
  • 1 cup fresh cilantro leaves, packed
  • 1/4 cup plain Greek yogurt
  • 2 tbsp lime juice
  • 1 garlic clove, minced
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp water (adjust for desired consistency)

Instructions

1. In a blender, combine the avocados, cilantro, Greek yogurt, lime juice, minced garlic, salt, and black pepper.
2. Blend on high speed for 30 seconds, then scrape down the sides with a spatula to ensure everything is evenly mixed.
3. Add 2 tbsp of water to the blender to loosen the sauce. Blend again for another 30 seconds until smooth. Tip: For a thinner sauce, add more water one tablespoon at a time.
4. Taste the sauce and adjust the seasoning with more salt or lime juice if needed. Tip: The sauce should be tangy, creamy, and well-balanced.
5. Transfer the sauce to a serving bowl. Tip: Press a piece of plastic wrap directly onto the surface of the sauce to prevent browning if not serving immediately.

Rich and velvety, this sauce clings beautifully to tacos, bowls, or grilled meats. Its bright cilantro kick and creamy avocado base make it a versatile condiment that’s as delicious as it is Instagram-worthy.

Spicy Tomato Basil Sauce

Just when you thought tomato sauce couldn’t get any better, we’re turning up the heat with this Spicy Tomato Basil Sauce. **Blend** ripe tomatoes, fresh basil, and a kick of chili for a sauce that’s **bold, vibrant, and totally addictive**.

Ingredients

• For the sauce:
  • 2 cups ripe tomatoes, diced
  • 1/4 cup fresh basil leaves, chopped
  • 1 tbsp olive oil
  • 1 tsp red chili flakes
  • 2 cloves garlic, minced
  • 1/2 tsp salt

Instructions

1. **Heat** olive oil in a medium saucepan over medium heat (350°F).
2. **Add** minced garlic and red chili flakes, sauté for 1 minute until fragrant.
3. **Stir in** diced tomatoes and salt, cook for 10 minutes, stirring occasionally.
4. **Tip:** For a smoother sauce, use an immersion blender directly in the pan.
5. **Mix in** chopped basil leaves, cook for an additional 2 minutes.
6. **Tip:** If the sauce is too thick, add a splash of water to reach your desired consistency.
7. **Remove** from heat and let it sit for 5 minutes to allow flavors to meld.
8. **Tip:** Taste and adjust salt if needed, but remember the chili brings its own punch.

Makes about 2 cups of sauce with a **luscious, velvety texture** and a **fiery yet balanced flavor**. **Drizzle** over pasta, **smear** on pizza, or **dip** with crusty bread for a meal that’s anything but ordinary.

Garlic Parmesan White Sauce

Boldly upgrade your pasta game with this creamy, dreamy Garlic Parmesan White Sauce that’s ready in minutes. Blend rich flavors with minimal effort for a dish that’s both luxurious and weeknight-friendly.

Ingredients

• For the sauce:
• 2 tbsp unsalted butter
• 3 garlic cloves, minced
• 2 tbsp all-purpose flour
• 1 cup whole milk
• 1/2 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

1. Melt 2 tbsp unsalted butter in a medium saucepan over medium heat.
2. Add 3 minced garlic cloves to the butter; sauté for 1 minute until fragrant.
3. Whisk in 2 tbsp all-purpose flour; cook for 1 minute to form a roux.
4. Gradually pour in 1 cup whole milk, whisking constantly to avoid lumps.
5. Stir in 1/2 cup heavy cream; bring the mixture to a simmer.
6. Reduce heat to low; simmer for 3 minutes until the sauce thickens.
7. Remove from heat; stir in 1/2 cup grated Parmesan cheese until melted.
8. Season with 1/4 tsp salt and 1/4 tsp black pepper; whisk to combine.

Zesty and velvety, this sauce clings to pasta like a dream. Try tossing it with fettuccine and topping with extra Parmesan for a restaurant-worthy dish at home.

Tangy Mustard Yogurt Dressing

Zesty and bold, this Tangy Mustard Yogurt Dressing is your next kitchen hack. Whip it up in minutes and watch it steal the show on salads, wraps, or as a dip.

Ingredients

• For the dressing:
• 1/2 cup plain Greek yogurt
• 2 tbsp Dijon mustard
• 1 tbsp honey
• 1 tbsp lemon juice
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a medium bowl, combine 1/2 cup plain Greek yogurt and 2 tbsp Dijon mustard. Tip: Use a whisk for a smoother consistency.
2. Add 1 tbsp honey and 1 tbsp lemon juice to the bowl. Mix until fully incorporated. Tip: Adjust honey for sweetness or lemon for tanginess based on preference.
3. Season with 1/4 tsp salt and 1/4 tsp black pepper. Stir well to combine all ingredients. Tip: Let the dressing sit for 10 minutes before serving to enhance flavors.

Creamy with a perfect balance of tang and sweetness, this dressing elevates any dish. Try it drizzled over grilled vegetables or as a unique sandwich spread.

Sweet Chili Lime Sauce

Here’s how to whip up a Sweet Chili Lime Sauce that’ll make your taste buds dance. **Hit** the kitchen with confidence—this sauce is a game-changer for any dish.

Ingredients

• For the sauce:
  • 1/2 cup sweet chili sauce
  • 2 tbsp lime juice
  • 1 tbsp soy sauce
  • 1 tsp grated ginger
  • 1 clove garlic, minced

Instructions

1. **Grab** a small saucepan and place it over medium heat.
2. **Pour** in the sweet chili sauce, lime juice, and soy sauce, stirring to combine.
3. **Add** the grated ginger and minced garlic to the saucepan, mixing well.
4. **Simmer** the mixture for 5 minutes, stirring occasionally, until the flavors meld together. Tip: Keep the heat low to prevent burning.
5. **Remove** the saucepan from the heat and let the sauce cool slightly before serving. Tip: The sauce thickens as it cools, so adjust consistency with a splash of water if needed.
6. **Taste** and adjust the lime juice or soy sauce for more tang or saltiness. Tip: For a spicier kick, add a pinch of red pepper flakes.

**Bold** flavors of sweet, tangy, and a hint of spice make this sauce a versatile condiment. Drizzle over grilled chicken, toss with noodles, or use as a dipping sauce for spring rolls.

Roasted Red Pepper Hummus Sauce

Transform your snacks with this Roasted Red Pepper Hummus Sauce—creamy, smoky, and ready in minutes. Toss it on everything from veggies to wraps for an instant flavor upgrade.

Ingredients

• For the sauce:
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1/2 cup roasted red peppers, drained
  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 1 clove garlic, minced
  • 1/2 tsp cumin
  • 1/2 tsp salt
  • 2 tbsp olive oil
  • 2-3 tbsp water (as needed for consistency)

Instructions

1. In a food processor, combine chickpeas, roasted red peppers, tahini, lemon juice, garlic, cumin, and salt. Tip: Scrape down the sides to ensure everything blends evenly.
2. Process on high for 1 minute, then drizzle in olive oil while the processor runs. Tip: For extra creaminess, blend for an additional 30 seconds.
3. Check consistency; if too thick, add water 1 tbsp at a time until desired smoothness is reached. Tip: The sauce should be thick but pourable.
4. Transfer to a bowl and let sit for 10 minutes to allow flavors to meld.

Dive into this velvety sauce with a bold smoky kick—perfect as a dip or drizzled over grilled meats. Try swirling it into soups for a creamy twist.

Minty Green Yogurt Sauce

Whip up this **Minty Green Yogurt Sauce** to drizzle, dip, or dunk—your snacks will thank you. Fresh, zesty, and ready in minutes, it’s the ultimate flavor booster.

Ingredients

• For the sauce:
  • 1 cup plain Greek yogurt
  • 1/4 cup fresh mint leaves, finely chopped
  • 1 tbsp lemon juice
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 clove garlic, minced

Instructions

1. In a medium bowl, combine 1 cup plain Greek yogurt and 1/4 cup fresh mint leaves, finely chopped.
2. Add 1 tbsp lemon juice, 1/2 tsp salt, 1/4 tsp black pepper, and 1 clove garlic, minced. Tip: For a smoother sauce, blend all ingredients in a food processor for 30 seconds.
3. Stir all ingredients until fully mixed. Tip: Let the sauce sit in the fridge for at least 30 minutes to let the flavors meld.
4. Before serving, give the sauce a quick stir. Tip: If the sauce is too thick, thin it with a teaspoon of water at a time until desired consistency.

Light, creamy, and packed with fresh minty vibes, this sauce is perfect on grilled meats, as a veggie dip, or swirled into soups. Layer it in a jar for a stunning, Instagram-ready presentation.

Smoky Chipotle Tomato Sauce

Ready to elevate your pasta game? This smoky chipotle tomato sauce packs a punch with deep, fiery flavors—perfect for those who crave a little heat.

Ingredients

• For the sauce:
• 2 tbsp olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 can (28 oz) crushed tomatoes
• 2 chipotle peppers in adobo sauce, minced
• 1 tsp adobo sauce (from the can)
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup water

Instructions

1. Heat olive oil in a large saucepan over medium heat until shimmering, about 1 minute.
2. Add the chopped onion and sauté until translucent, about 5 minutes, stirring occasionally.
3. Stir in the minced garlic and cook for 30 seconds until fragrant—don’t let it burn!
4. Pour in the crushed tomatoes, chipotle peppers, adobo sauce, smoked paprika, salt, and black pepper. Mix well.
5. Add water to thin the sauce slightly, then bring to a simmer.
6. Reduce heat to low and let the sauce simmer uncovered for 20 minutes, stirring occasionally to prevent sticking.
7. After simmering, taste and adjust seasoning if needed. For a smoother texture, blend with an immersion blender for 10 seconds.

Get ready to drizzle this smoky, slightly spicy sauce over grilled chicken, tacos, or your favorite pasta. The depth of flavor and velvety texture will make it a staple in your kitchen.

Herbed Tahini Lemon Sauce

Perfect for drizzling over grilled veggies or swirling into grain bowls, this Herbed Tahini Lemon Sauce is your next kitchen staple. Packed with zesty lemon and earthy herbs, it’s a flavor bomb ready in minutes.

Ingredients

• For the sauce:
• 1/2 cup tahini
• 1/4 cup fresh lemon juice
• 2 tbsp water
• 1 garlic clove, minced
• 1/4 tsp salt
• 2 tbsp chopped fresh parsley
• 1 tbsp chopped fresh dill

Instructions

1. In a medium bowl, whisk together tahini and lemon juice until smooth.
2. Add water, one tablespoon at a time, until the sauce reaches your desired consistency.
3. Stir in minced garlic and salt, mixing well to combine.
4. Fold in chopped parsley and dill until evenly distributed throughout the sauce.
5. Let the sauce sit for 5 minutes to allow the flavors to meld.
6. Give it a final stir before serving.

Zesty and creamy, this sauce clings beautifully to noodles or acts as a bold salad dressing. Try it as a dip for warm pita or a topping for roasted sweet potatoes for an extra herby kick.

Balsamic Glaze Reduction

Just when you thought balsamic vinegar couldn’t get any better, we’re turning it into a glossy, sweet-tart glaze that’ll elevate everything it touches.

Ingredients

• For the reduction:
  • 2 cups balsamic vinegar
  • 1/4 cup honey

Instructions

1. Pour 2 cups of balsamic vinegar into a medium saucepan.
2. Add 1/4 cup of honey to the saucepan and stir to combine.
3. Bring the mixture to a boil over medium-high heat, then reduce to a simmer. Tip: Keep an eye on it to prevent boiling over.
4. Simmer for 15-20 minutes, stirring occasionally, until the mixture has reduced by half and coats the back of a spoon. Tip: The glaze will thicken further as it cools.
5. Remove from heat and let cool for 5 minutes before transferring to a jar or bottle. Tip: Use a funnel to avoid spills.

Magic happens when this glaze hits warm dishes—it’ll thicken slightly and cling to every nook. Drizzle over roasted veggies, grilled meats, or even fresh strawberries for a sweet contrast.

Cucumber Dill Yogurt Sauce

Perfect for dunking, drizzling, or slathering, this Cucumber Dill Yogurt Sauce is your next fridge staple. Packed with fresh flavors, it’s a breeze to whip up and instantly elevates any dish.

Ingredients

• For the sauce:
  • 1 cup plain Greek yogurt
  • 1/2 cucumber, grated and squeezed dry
  • 1 tbsp fresh dill, finely chopped
  • 1 garlic clove, minced
  • 1 tbsp lemon juice
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions

1. In a medium bowl, combine 1 cup plain Greek yogurt, 1/2 grated and squeezed dry cucumber, 1 tbsp fresh dill, and 1 minced garlic clove.
2. Add 1 tbsp lemon juice, 1/2 tsp salt, and 1/4 tsp black pepper to the bowl.
3. Stir all ingredients until fully mixed. Tip: For a smoother sauce, blend the ingredients in a food processor for 30 seconds.
4. Cover the bowl with plastic wrap and refrigerate for at least 1 hour to let the flavors meld. Tip: The longer it chills, the more pronounced the flavors become.
5. Before serving, give the sauce a quick stir. Tip: If the sauce is too thick, thin it with a teaspoon of water at a time until desired consistency is reached.

Now you’ve got a creamy, tangy sauce with a refreshing crunch from the cucumber. Try it as a dip for veggies, a spread for sandwiches, or a topping for grilled meats. No matter how you use it, this sauce is sure to impress.

Pineapple Ginger Soy Glaze

Bold flavors collide in this Pineapple Ginger Soy Glaze that’s about to upgrade your meal prep game. Sweet, tangy, and with a kick, it’s the ultimate glaze for meats, tofu, or even roasted veggies.

Ingredients

• For the glaze:
• 1 cup pineapple juice
• 1/4 cup soy sauce
• 2 tbsp fresh ginger, grated
• 2 tbsp honey
• 1 tbsp rice vinegar
• 1 tsp garlic, minced
• 1/2 tsp red pepper flakes

Instructions

1. In a medium saucepan, combine pineapple juice, soy sauce, grated ginger, honey, rice vinegar, minced garlic, and red pepper flakes.
2. Bring the mixture to a boil over medium-high heat, then reduce to a simmer. Tip: Stir occasionally to prevent sticking.
3. Simmer for 15-20 minutes, or until the glaze has thickened to a syrupy consistency. Tip: To test thickness, dip a spoon in the glaze; it should coat the back of the spoon.
4. Remove from heat and let cool slightly before using. Tip: The glaze will thicken more as it cools.

Rich and glossy, this glaze packs a punch with its sweet and spicy profile. Drizzle it over grilled chicken for a tropical twist or brush it on salmon before baking for an irresistible glaze.

Roasted Garlic Cauliflower Sauce

Kick your pasta night up a notch with this creamy, dreamy Roasted Garlic Cauliflower Sauce. It’s vegan, guilt-free, and packs a punch of flavor that’ll have everyone asking for seconds.

Ingredients

• For the roasted garlic:
  • 1 head of garlic
  • 1 tbsp olive oil
• For the cauliflower sauce:
  • 1 medium cauliflower, chopped into florets
  • 2 cups vegetable broth
  • 1/2 cup unsweetened almond milk
  • 2 tbsp nutritional yeast
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions

1. Preheat your oven to 400°F. Cut the top off the head of garlic, drizzle with olive oil, wrap in foil, and roast for 30 minutes until soft and golden.
2. While the garlic roasts, bring the vegetable broth to a boil in a large pot. Add the cauliflower florets and cook for 10 minutes until very tender.
3. Drain the cauliflower, reserving 1/2 cup of the cooking liquid. Tip: The reserved liquid adds extra flavor and helps achieve the perfect sauce consistency.
4. Squeeze the roasted garlic cloves out of their skins into a blender. Add the cooked cauliflower, almond milk, nutritional yeast, salt, and pepper. Blend until smooth, adding the reserved cooking liquid as needed to reach your desired consistency. Tip: For an ultra-smooth sauce, blend for at least 2 minutes.
5. Transfer the sauce back to the pot and warm over low heat for 2-3 minutes, stirring constantly. Tip: Keep the heat low to prevent the sauce from thickening too much.

Wow, this sauce is silky, rich, and has a deep, roasted garlic flavor that’s downright addictive. Try it over zucchini noodles for a low-carb twist or mix into hot pasta for a comforting classic.

Sun-Dried Tomato Pesto

Kickstart your pasta game with this vibrant Sun-Dried Tomato Pesto—bold, zesty, and ready in a flash.

Ingredients

• For the pesto:
• 1 cup sun-dried tomatoes in oil, drained
• 1/2 cup fresh basil leaves
• 1/4 cup grated Parmesan cheese
• 1/4 cup pine nuts
• 2 garlic cloves
• 1/2 cup extra virgin olive oil
• Salt to taste

Instructions

1. Combine sun-dried tomatoes, basil, Parmesan, pine nuts, and garlic in a food processor.
2. Pulse until the ingredients are finely chopped, about 10 seconds.
3. With the processor running, slowly drizzle in the olive oil until the mixture is smooth. Tip: Scrape down the sides as needed for even blending.
4. Season with salt, then pulse once more to combine. Tip: Taste and adjust salt if necessary, but remember Parmesan adds saltiness.
5. Transfer to a jar or bowl. Tip: For a brighter flavor, add a squeeze of lemon juice before serving.

Expect a rich, umami-packed pesto with a slightly chunky texture—perfect for swirling into pasta, spreading on sandwiches, or dolloping over grilled chicken.

Maple Dijon Vinaigrette

Fancy a dressing that slaps? This Maple Dijon Vinaigrette is your salad’s new best friend—bold, sweet, and tangy with zero fuss.

Ingredients

• For the vinaigrette:
  • 1/4 cup pure maple syrup
  • 2 tbsp Dijon mustard
  • 1/4 cup apple cider vinegar
  • 1/2 cup extra virgin olive oil
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions

1. In a medium bowl, whisk together the maple syrup and Dijon mustard until smooth.
2. Slowly add the apple cider vinegar while continuously whisking to combine.
3. Gradually drizzle in the olive oil, whisking constantly to emulsify the mixture.
4. Season with salt and black pepper, whisking again to ensure everything is well incorporated.
5. Let the vinaigrette sit for 5 minutes before serving to allow the flavors to meld.

Bright and versatile, this vinaigrette clings to greens like a dream. Drizzle it over roasted veggies or use it as a marinade for chicken to level up your meal.

Coconut Curry Sauce

Flaunt your culinary skills with this creamy, dreamy Coconut Curry Sauce that’s about to revolutionize your dinner game. Bold flavors meet effortless vibes in under 30 minutes.

Ingredients

• For the sauce:
  • 1 tbsp coconut oil
  • 1 small onion, finely chopped
  • 2 garlic cloves, minced
  • 1 tbsp fresh ginger, grated
  • 2 tbsp curry powder
  • 1 can (13.5 oz) coconut milk
  • 1 cup vegetable broth
  • 1 tbsp soy sauce
  • 1 tbsp brown sugar
  • 1 tbsp lime juice

Instructions

1. Heat coconut oil in a large skillet over medium heat until shimmering.
2. Add onion, garlic, and ginger. Sauté for 3 minutes until fragrant and translucent.
3. Stir in curry powder and cook for 1 minute to toast the spices.
4. Pour in coconut milk and vegetable broth, stirring to combine. Bring to a simmer.
5. Add soy sauce, brown sugar, and lime juice. Simmer for 10 minutes, stirring occasionally.
6. Remove from heat and let sit for 5 minutes to thicken slightly.

Whisk this luscious sauce over roasted veggies, dunk your favorite protein, or drizzle atop a steaming bowl of rice. The velvety texture and sweet-spicy kick promise a palate party in every bite.

Berry Balsamic Dressing

Let’s shake up your salad game with a Berry Balsamic Dressing that’s equal parts sweet, tangy, and totally Instagram-worthy.

Ingredients

• For the dressing:
• 1 cup mixed berries (strawberries, raspberries, blueberries)
• 1/4 cup balsamic vinegar
• 1/2 cup olive oil
• 2 tbsp honey
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions

1. In a blender, combine 1 cup mixed berries, 1/4 cup balsamic vinegar, 2 tbsp honey, and 1 tsp Dijon mustard. Blend until smooth.
2. While blending, slowly drizzle in 1/2 cup olive oil to emulsify the dressing. Tip: This ensures a creamy, well-incorporated texture.
3. Season with salt and pepper to taste. Tip: Start with a pinch of salt and adjust as needed—berries vary in sweetness.
4. Transfer the dressing to a jar or bottle. Tip: Let it sit for 10 minutes before serving to allow flavors to meld.

Outrageously versatile, this dressing clings to greens with a glossy sheen and bursts with berry brightness. Drizzle it over a goat cheese salad or use it as a marinade for grilled chicken to wow your taste buds.

Conclusion

Outstanding in both flavor and health benefits, our roundup of 18 low-calorie sauce recipes is your ticket to transforming everyday meals into nutritious delights. We invite you to dive into these delicious options, find your favorites, and share your culinary adventures with us in the comments. Don’t forget to spread the love by pinning this article on Pinterest for fellow home cooks to discover!

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