When it comes to cooking, having a arsenal of delicious and healthy sauce recipes up your sleeve can make all the difference. Whether you’re looking for a tangy condiment to add some zest to your vegetables or a creamy dressing to elevate your salad game, we’ve got you covered! In this article, we’ll be sharing 18 mouth-watering low-calorie sauce recipes that are not only flavorful but also gentle on the waistline.
From zesty lemon herb sauces to creamy avocado cilantro dressings, and from tangy tomato basil sauces to spicy sriracha yogurt dips, these recipes offer a world of flavor without breaking the calorie bank. So, grab your blender or food processor and get ready to take your cooking game to the next level!
Zesty Lemon Herb Sauce
Brighten up your favorite dishes with this refreshing and flavorful sauce! Made with zesty lemon juice, fragrant herbs, and a hint of garlic, this tangy condiment is perfect for topping grilled meats, seafood, or vegetables.
Ingredients:
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together lemon juice, garlic, parsley, and dill until well combined.
2. Slowly pour in the olive oil while continuously whisking until smooth and emulsified.
3. Season with salt and pepper to taste.
4. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! Simply prepare and refrigerate until ready to use.
Creamy Avocado Cilantro Dressing
A fresh and flavorful condiment perfect for salads, sandwiches, or as a dip for your favorite snacks.
Ingredients:
– 3 ripe avocados
– 1/4 cup fresh cilantro leaves
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon apple cider vinegar
– 1/2 teaspoon Dijon mustard
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/2 cup plain Greek yogurt
Instructions:
1. In a blender or food processor, combine the avocados, cilantro leaves, lime juice, apple cider vinegar, Dijon mustard, salt, and black pepper.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Transfer the mixture to a bowl and stir in the Greek yogurt until well combined.
4. Refrigerate for at least 30 minutes to allow flavors to meld together.
Cooking Time: None required! Simply blend and serve.
Tangy Tomato Basil Sauce
Add a burst of flavor to your pasta dishes, pizza, or as a dip with this easy-to-make Tangy Tomato Basil Sauce.
Ingredients:
– 2 cups fresh tomatoes, diced (or 1 can of crushed tomatoes)
– 1/4 cup freshly chopped basil leaves
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon red wine vinegar
– Salt and pepper to taste
Instructions:
1. In a medium saucepan, heat the olive oil over medium-low heat.
2. Add the minced garlic and cook for 1-2 minutes until fragrant.
3. Add the diced tomatoes, basil leaves, salt, and pepper. Stir well to combine.
4. Reduce heat to low and simmer for 15-20 minutes, stirring occasionally, allowing the flavors to meld together.
5. Stir in the red wine vinegar.
6. Taste and adjust seasoning as needed.
Cooking Time: 15-20 minutes
Spicy Sriracha Yogurt Dip
Spicy Sriracha Yogurt Dip Recipe
This refreshing dip combines the creaminess of yogurt with the spicy kick of Sriracha sauce, perfect for snacking or entertaining.
Ingredients:
– 1 cup plain Greek yogurt
– 2 tablespoons Sriracha sauce
– 1 tablespoon honey
– 1/4 teaspoon salt
– 1/4 cup chopped cilantro (optional)
Instructions:
1. In a bowl, mix together the yogurt and Sriracha sauce until well combined.
2. Add the honey and salt to the yogurt mixture and stir until smooth.
3. Taste and adjust the spice level to your liking by adding more Sriracha or honey.
4. Garnish with chopped cilantro, if desired.
Cooking Time: 5 minutes
Serve chilled and enjoy with tortilla chips, vegetables, or as a topping for tacos or grilled meats.
Garlic Parmesan Cauliflower Sauce
Transform your cauliflower into a creamy, cheesy sauce with this easy recipe. Perfect as a dip or served alongside pasta, chicken, or vegetables.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. In a large bowl, toss the cauliflower with olive oil, garlic, salt, and pepper until well coated.
4. Spread the cauliflower on a baking sheet in a single layer. Roast for 20-25 minutes or until tender and lightly browned.
5. Remove from oven and let cool slightly.
6. Transfer the roasted cauliflower to a blender or food processor with Parmesan cheese. Blend until smooth and creamy, adding more oil if needed.
7. Taste and adjust seasoning as desired.
Cooking Time: 20-25 minutes (roasting) + 2-3 minutes (blending)
Sweet Chili Lime Glaze
Elevate your grilled meats or vegetables with this sweet and tangy glaze, perfect for adding a pop of flavor to any dish.
Ingredients:
– 1 cup powdered sugar
– 2 tablespoons honey
– 1 tablespoon lime juice
– 1 tablespoon chili flakes
– 2 tablespoons water
Instructions:
1. In a small saucepan, whisk together the powdered sugar, honey, and lime juice until smooth.
2. Add the chili flakes and whisk until well combined.
3. Gradually add the water, whisking until the glaze reaches your desired consistency.
4. Bring the mixture to a simmer over medium heat, then reduce the heat to low and let cook for 5-7 minutes, or until slightly thickened.
Cook Time: 5-7 minutes
Use: Brush this sweet chili lime glaze on grilled meats, vegetables, or as a topping for your favorite dishes. Refrigerate any leftovers for up to 2 weeks.
Herbed Tahini Dressing
Elevate your salad game with this creamy and flavorful Herbed Tahini Dressing. This Middle Eastern-inspired condiment is perfect for topping greens, vegetables, or grilled meats.
Ingredients:
– 1/2 cup tahini
– 1/4 cup freshly chopped parsley
– 1/4 cup freshly chopped cilantro
– 2 tablespoons lemon juice
– 1 tablespoon honey
– 1 garlic clove, minced
– Salt and pepper to taste
– 2 tablespoons water
Instructions:
1. In a blender or food processor, combine tahini, parsley, cilantro, lemon juice, honey, garlic, salt, and pepper.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the bowl as needed.
3. With the blender or food processor running, slowly add the water and continue blending until well combined.
4. Taste and adjust seasoning if necessary.
5. Transfer the dressing to an airtight container and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None
Roasted Red Pepper Sauce
Roasted Red Pepper Sauce Recipe
Summary:
Elevate your pasta dishes, pizza, and sandwiches with this vibrant and flavorful Roasted Red Pepper Sauce. This sweet and smoky sauce is made by roasting red peppers to perfection and blending them with garlic, olive oil, and a hint of lemon.
Ingredients:
– 4-6 red bell peppers
– 3 cloves of garlic, peeled and minced
– 1/2 cup olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt, to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Place the red peppers on a baking sheet, drizzle with olive oil, and season with salt.
3. Roast the peppers for 30-40 minutes or until the skin is blistered and charred.
4. Remove the peppers from the oven and let them cool down.
5. Peel off the skin, remove seeds, and place the roasted peppers in a blender or food processor.
6. Add garlic, lemon juice, and a pinch of salt to the blender.
7. Blend until smooth and creamy.
Cooking Time:
Total cooking time: 40-50 minutes
Mango Habanero Salsa
Mango Habanero Salsa Recipe
A sweet and spicy twist on traditional salsa
This tropical blend combines the natural sweetness of mango with the bold heat of habanero peppers, perfect for topping tacos, grilled meats, or veggies.
Ingredients:
– 2 ripe mangos, diced
– 1/2 cup red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 1 habanero pepper, seeded and finely chopped
– 1 lime, juiced
– 2 cloves garlic, minced
– Salt to taste
– Optional: cilantro leaves for garnish
Instructions:
1. In a medium bowl, combine mango, red onion, jalapeño, habanero, lime juice, and garlic.
2. Mix well until all ingredients are fully incorporated.
3. Taste and adjust seasoning as needed (add salt or more lime juice if desired).
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: None, as this is a no-cook recipe!
Cucumber Dill Yogurt Sauce
A refreshing and tangy sauce perfect for topping grilled meats, vegetables, or crackers.
Ingredients:
– 1 large cucumber, peeled and grated
– 1/4 cup plain Greek yogurt
– 2 tablespoons chopped fresh dill
– 1 tablespoon lemon juice
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a bowl, combine the grated cucumber, yogurt, dill, lemon juice, salt, and pepper.
2. Stir until smooth and well combined.
3. Refrigerate for at least 30 minutes to allow flavors to meld.
4. Serve chilled or at room temperature.
Cooking Time: 5-10 minutes (prep time), refrigeration time not included.
Enjoy this light and zesty sauce with your favorite dishes!
Balsamic Glaze Reduction
Elevate your dishes with a rich and tangy balsamic glaze reduction, perfect for drizzling over meats, cheeses, or as a dressing.
Ingredients:
– 1 cup balsamic vinegar
– 1/4 cup granulated sugar
Instructions:
1. In a small saucepan, combine the balsamic vinegar and sugar.
2. Bring the mixture to a simmer over medium heat, whisking occasionally.
3. Reduce the heat to low and let it cook for 20-25 minutes, or until the glaze has thickened and reduced by about half.
4. Remove from heat and let cool slightly before using.
Cooking Time: 20-25 minutes
Tips:
– Stir the glaze occasionally while it’s cooking to prevent scorching.
– The glaze will thicken further as it cools, so don’t worry if it seems too thin at first.
– Store leftover glaze in an airtight container in the refrigerator for up to 2 weeks.
Low Calorie Alfredo Sauce
This creamy sauce is a game-changer for those watching their calorie intake. With only 120 calories per serving, you can enjoy the rich flavor of Alfredo without compromising your diet.
Ingredients:
– 1/2 cup low-fat cream (30% fat)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon all-purpose flour
– 1 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup reduced-calorie Parmesan cheese (20% less calories than regular)
Instructions:
1. In a medium saucepan, combine olive oil, garlic, and flour. Cook over medium heat, whisking constantly, for 2 minutes.
2. Gradually add low-fat cream, whisking until smooth. Bring to a simmer and cook for 5 minutes or until thickened.
3. Remove from heat and stir in paprika, salt, and pepper. Let it cool slightly.
4. Stir in reduced-calorie Parmesan cheese until melted and creamy.
Cooking Time: 10-12 minutes
Servings: 4
Pineapple Ginger Dressing
A sweet and tangy twist on traditional salad dressings, this Pineapple Ginger Dressing is perfect for topping mixed greens or using as a marinade. With its unique combination of tropical flavors, it’s sure to elevate your next salad night.
Ingredients:
– 1 cup mayonnaise
– 1/2 cup plain Greek yogurt
– 1/4 cup pineapple juice
– 2 tablespoons honey
– 1 tablespoon grated fresh ginger
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk together mayonnaise, Greek yogurt, and pineapple juice until smooth.
2. Add honey, grated ginger, and Dijon mustard. Whisk until well combined.
3. Season with salt and pepper to taste.
4. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 5 minutes (whisking time)
Servings: 8-10
Smoky Chipotle Sauce
Elevate your dishes with this smoky and spicy chipotle sauce, perfect for tacos, grilled meats, or as a dip.
Ingredients:
– 1/2 cup mayonnaise
– 1/4 cup plain Greek yogurt
– 2 tablespoons chipotle peppers in adobo sauce, minced
– 1 tablespoon lime juice
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh cilantro for garnish
Instructions:
1. In a blender or food processor, combine mayonnaise, Greek yogurt, chipotle peppers, lime juice, and smoked paprika.
2. Blend until smooth, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust seasoning with salt and pepper if desired.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: 10-15 minutes (includes blending time)
Peanut Satay Sauce Light
A lighter take on the classic Thai condiment, this peanut satay sauce is perfect for dipping spring rolls or grilled meats.
Ingredients:
– 1/2 cup creamy natural peanut butter
– 1/4 cup coconut milk
– 2 tablespoons soy sauce
– 2 tablespoons lime juice
– 1 tablespoon honey
– 1 minced garlic clove
– 1/4 teaspoon grated ginger
– Salt and pepper, to taste
Instructions:
1. In a blender or food processor, combine peanut butter, coconut milk, soy sauce, lime juice, honey, garlic, and ginger.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust seasoning with salt, pepper, or additional honey if desired.
4. Use immediately, or store in an airtight container in the refrigerator for up to 1 week.
Cooking Time: None! This sauce is ready to use straight away.
Greek Yogurt Ranch Dip
Greek Yogurt Ranch Dip Recipe
A tangy and creamy dip that’s perfect for veggie sticks, chips, or crackers.
Ingredients:
– 1 cup Greek yogurt
– 1/2 cup ranch dressing
– 1 tablespoon lemon juice
– 1/4 teaspoon garlic powder
– Salt to taste
– Chopped fresh herbs (optional)
Instructions:
1. In a bowl, whisk together the Greek yogurt and ranch dressing until smooth.
2. Add the lemon juice and garlic powder; whisk until well combined.
3. Taste and adjust seasoning with salt as needed.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 5 minutes (prep time only)
Teriyaki Glaze Low Calorie
A classic Japanese-inspired glaze with a sweet and savory twist, perfect for marinating meats or as a finishing sauce. This low-calorie version uses honey instead of sugar to reduce the calorie count.
Ingredients:
– 1/2 cup soy sauce
– 1/4 cup honey
– 2 tablespoons rice vinegar
– 2 tablespoons water
– 1 tablespoon grated fresh ginger
– 1 teaspoon garlic, minced
Instructions:
1. In a small bowl, whisk together soy sauce, honey, rice vinegar, and water until well combined.
2. Add the grated ginger and minced garlic to the mixture and whisk until smooth.
3. Use immediately or store in an airtight container in the refrigerator for up to 5 days.
Cooking Time: None (glaze is ready to use)
Sun-Dried Tomato Pesto
This sun-dried tomato pesto recipe is a flavorful and vibrant twist on the classic Italian condiment, perfect for pasta, pizza, or as a dip.
Ingredients:
– 1 cup sun-dried tomatoes (packed in oil, drained)
– 1/2 cup fresh basil leaves
– 1/4 cup freshly grated Parmesan cheese
– 1/4 cup extra virgin olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a food processor or blender, combine sun-dried tomatoes, basil leaves, Parmesan cheese, garlic, salt, and pepper.
2. Process until the mixture is smooth and well combined.
3. With the processor running, slowly pour in olive oil through the top.
4. Continue processing until the pesto reaches your desired consistency.
5. Taste and adjust seasoning as needed.
Cooking Time:
– Prep time: 10 minutes
– Total time: 15 minutes
Summary
Discover 18 flavorful and healthy low-calorie sauce recipes to elevate your meals! From tangy tomato basil to creamy avocado cilantro, these sauces are perfect for adding a burst of flavor without sacrificing nutrition. Zesty lemon herb and spicy sriracha yogurt dip add a kick, while herbed tahini dressing and roasted red pepper sauce bring a touch of elegance. Whether you’re looking for a sweet chili lime glaze or a low-calorie alfredo sauce, this collection has something for everyone. Try these innovative recipes to take your meals from bland to grand!
