Low-Calorie Sauce Recipes

With these recipes, you will be able to continue to enjoy sauces without increasing the amount of calories you consume with each meal. At first, their flavors and textures might seem different, but you will get used to them quickly.
Low-Calorie Sauce Recipes

Last update: 07 September, 2018

Sauces are one of the first things that people usually cut out when they go on a diet and want to lose weight. From that moment on, many foods do not taste the same.

Some of these foods include stuffed eggs, pasta salad, chips, or sandwiches. In order to make sure you are able to continue enjoying these foods as before, we will give you some low-calorie sauce recipes.

Get motivated, stop buying prepared sauces, and start making your own healthy sauces!

Low-calorie sauce recipes

Yogurt sauce


yogurt sauce recipe


  • Natural, skimmed yogurt
  • Juice from half a lemon
  • Olive oil
  • Chopped cilantro
  • salt


In a blender, pour the contents of the yogurt and add the lemon juice, chopped cilantro, a pinch of salt, and a teaspoon of olive oil. It’s as easy as this! You now have a delicious, homemade, yogurt sauce.

This is one of the best known low-calorie sauce recipes. You can also modify it if you like to include pepper, cilantro or orange juice. If you want a mild sauce, you can add a couple more tablespoons of yogurt. If, on the other hand, you want it to be stronger, you can increase the amount of lemon juice that you add.

Low-calorie, homemade ketchup

homemade ketchup recipe

Out of all the sauces that you can buy at the supermarket, ketchup is one of the healthiest. This does not mean that it is a healthy sauce, but it is still your best sauce option available. Despite this, it has a high sugar content which is never advisable to consume.

In order to make your own ketchup sauce, try out this recipe:


  • 2 pounds of ripe tomatoes
  • Half an onion
  • 1 garlic
  • 3 tablespoons of vinegar
  • Sweet paprika
  • 4 cloves of garlic


Fry the onion and garlic with a little oil. When it is half cooked, add the tomatoes that you have previously washed, peeled, and chopped. It is important to remove the seeds so that the result is creamier. Even if it is a little more time consuming, the results will taste a lot better.

Cook on a low heat for 15 minutes and stir from time to time. Add the vinegar, the paprika, and the cloves. Then, cook for another half an hour and continue stirring every few minutes.

Once all the ingredients are ready, just blend them. Let them cool and store them in an airtight glass jar so that it can stay in the fridge for several days.

Low-calorie caesar dressing

Caesar dressing is the perfect accompaniment to any salad or meat. For this reason, we want to give you a homemade recipe so that you can make this dressing for yourself. This way, you can avoid unhealthy ingredients and have the satisfaction of having made it yourself.


  • 5.2 ounces of low-fat whipped cream cheese
  • 1 tablespoon of olive oil
  • Juice of half a lemon
  • Chopped parsley
  • Black pepper
  • Salt


Pour the whipped cream cheese into a blender. This will be the base for your sauce. Add a tablespoon of olive oil and squeeze the juice from half a lemon. Next, add the parsley that you have previously washed and chopped into very small pieces. Finally, add the black pepper and salt. Now, blend all of the ingredients together and your homemade caesar dressing is ready.

Orange sauce

orange sauce recipe

This is one of the least-known low-calorie sauce recipes. We encourage you to make it and combine it with either fish or meat. You will be pleasantly surprised and will want to prepare it again and again. Here is how you make it:


  • 2 oranges
  • Honey (1 tablespoon)
  • Apple cider vinegar (1 tablespoon)
  • Cornmeal (1 tablespoon)
  • Olive oil (1 tablespoon)


In a pot, heat the juice of the two oranges and add the cornmeal. Then, at low heat, stir the mixture carefully so that there are no lumps. Once the cornmeal has dissolved, add the vinegar, oil, and the honey.

At low heat, continue to stir the mixture for a few more minutes. Finally, when the ingredients are mixed, turn off the heat and let it cool.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.