Dietitian Approved Low Calorie Sauces for Fat Loss Dieting - 3 Recommendations Revealed

If you have tried dieting for fat loss and done meal prep, then you know just how useful it is having the right sauces on hand. 

Quite simply, sauces can really come up clutch when it comes to making meal prepping more versatile and fun while restricting calories to lose weight. 

However, many sauces are high in calories which means you have to use only small amounts or restrict it’s use more than you want to. 

That is why low calorie sauces are good to mix things up and allow you times to have more saucy meals without the caloric impact.

In this blog, I share 3 low calorie sauces that you can use to make your meals more macro and calorie friendly. In my opinion these are some of the best sauces for weight loss due to the balance of flavour, macros, and being versatile.

With the ever growing popularity in low calorie foods it is no surprise that dieters are always seeking to discover which sauce is good for weight loss too. 

Whether or not you are wanting to boost your burger game, make sandwiches nicer, or add some extra Oomph to your family dinners; sauces can be the difference maker.

Even with foods like salads, there is an interest in discovering the “best salad dressing for weight loss” so that we can make classic diet foods even more “fat loss friendly”. I think you get my point…

Sauce is popular. And low calorie sauce is seen as the holy grail. 

That is why I am going to introduce you to 3 sauce options I recommend to my clients and have used myself. These will make your meal prep game easier and better…in my humble opinion. 

Without further ado, let class commence now!

Sauce #1: Light Sweet Chilli Sauce (Ayam)

Sweet chilli sauce can have an unexpected high calorie count due to the very high levels of added sugar. The sweet and spicy combo of sweet chilli is a true classic and is one that goes well with so many different meals.

So what is one to do? Well, of course you can enjoy the classic sweet chilli and make it fit your diet plan. Or the alternative is to go grab a bottle of this light sweet chilli sauce I discovered about 2-3 years ago. 

This sauce only has 4 calories per 15g serve of the sauce. You really can not go wrong with this one if you are a sweet chilli sauce lover looking for a low calorie sweet chilli sauce. 

Did some one say potato wedges and sweet chilli and some light sour cream?

Sauce #2: Reduced Sugar Ketchup (Heinz)

Who doesn’t like some good ketchup? Well, I do at least and many people do. While not truly a super high calorie sauce it of itself, tomato sauce can be deceptively caloric due to the added sugars. 

That is why this reduced sugar variety of Heinz Ketchup is a great option for ketchup lovers worldwide who want to use a very low calorie tomato sauce to “flavour up” meals from eggs, to sandwiches, to burgers, and even a dish of spaghetti if you are feeling like starting your villain arc. 

While there are more options out there now when it comes to low sugar tomato sauce, this Heinz one has the classic flavour I personally quite enjoy. However, any of the choices out there work well and I personally have used too. 

This sauce provides 9 calories per 20g serve so you really can’t go wrong with this one either.
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Sauce #3: Nandos PERI-naise

We have covered a chilli sauce and a tomato sauce….but what about the creamy sauces? What if you want something from the mayonnaise side of the equation? 

Enter PERI-naise, a Nandos branded “mayo-esque” sauce that has been a popular item among Aussies for years. I first discovered this sauce years ago when they had their lemon and herb version (yes, I’m a spicy wuss).

While the flavour ranges from mild to extra hot, this sauce is still a creamy sauce reminiscent of the mayo of old. 

So if you want something creamy that goes well with pretty much any meal (from salads, burgers, steak, chicken, pizza) but has some extra “spice”, then this will work for you.

This sauce provides 35 calories per 20g serve of the sauce which is 50% less calories than a typical mayonnaise. 

“But Aleksa, I like garlic mayonnaise…you know that garlic aioli man”.

I got you! Here is a bonus sauce recommendation to say thanks for reading thus far.
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Bonus Sauce: Aldi Garlic Aioli

Aldi sells a garlic aioli range that is surprisingly much lower in calories than your typical variety you can buy. Honestly, at first I had to come back the week later in case it was a misprint on the labels.

The calories are very comparable to the PERI-naise so this sauce is a great option for those looking for the best low fat mayonnaise alternative that is delicious and has the traditional flavour. 

So if you are craving some garlic aioli mayo for your chips/fries or for your burger…look no further than this one. A surprising find that I tell my clients about and have used myself.
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​Recap

There you go!

You now have 3 new kitchen items to level up your meal prep and make your meals tastier without the dent in your calorie budget.

Now keep in mind that this does NOT mean you can not or should not enjoy the more caloric sauces you have grown to know and love - I regularly use Burger sauce for example. 

I just hope these sauces serve as a way to diversify your options and provide some low calorie alternatives to make dieting easier and more flexible for you.

May they serve you well in your fat loss endeavours!

However, before I leave you…I do want to ask…

Do you feel you need expert guidance when it comes to your fuelling, recovery, and nourishment?
Not seeing the body you feel happier, healthier, and more confident in?
Performance lagging like an early 2000’s dial up internet setup?

I may be able to be of assistance. 

If you are ready to take your nutrition and body to the next level and elevate your performance in a way that doesn’t make you want to punch your Sports Dietitian, then let’s chat.

I have developed a bespoke nutrition coaching solution that allows you to work with me personally 1:1 to help start bridging the gap between where you are now and where you want to be with your physique & performance. 

In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of calories and macro strategy to regain your competitive edge - think of it as a bespoke nutrition solution that empowers you to eat better to achieve better. 

Interested in learning more? 

Simply email me at: [email protected] to have a chat about this and see if we are a good fit to work together and get you your best results yet. 

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Coach Aleksa 

Brisbane Dietitian and Sports Nutritionist