Sauce It Up! The Best Low-Calorie Condiments for Healthy Meals

Sauces are the unsung heroes of the culinary world, turning bland or basic dishes into mouth-watering delights or simply taking any given meal up a notch. 

However if you're watching your calorie intake, drowning your meal in a high-calorie sauce can sabotage your calorie deficit quicker than you can say “saucy”. 
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Fear not! I have gone and compiled a list of tasty, low-calorie sauces that will add a hit of flavour town to your meals without tipping the calorie scales in the wrong direction.

These are some of the options that my clients and I both have in rotation.
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The Magic of Sauces in Meal Prep

Incorporating sauces into your meal prep can make a world of difference. They add flavour, variety, and excitement to otherwise plain dishes or meals you are getting bored of, making it easier to stick to a healthy eating plan.
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In other words, sometimes the same meal can be transformed by swapping the sauce and making it something “new”.

Opting for lower-calorie sauces ensures you enhance your meals without unnecessary calorie overload. So that is what this list is about.

However, full disclaimer….this does NOT mean you can not enjoy other more indulgent sauces. Just get a nice balance going and enjoy your nutrition so you can stick to it longer.

7 Low-Calorie Sauce Options

Here are some low-calorie sauces to consider:

Nando’s Perinaise (Mild) – Creamy with a Lil Kick
Love mayo but want something with a bit more personality? Nando’s Perinaise is a creamy, spicy, and tangy sauce that works on everything from wraps to grilled chicken (really anything, trust me). You get that classic peri-peri flavour with fewer calories than regular mayo - it really is a great addition to any fridge.
Calories per 15g serve: ~35 calories

Nando's Sweet Chilli Jam
Another Nando’s sauce but with a different flavour profile. This “jam” is jam-packed with flavour but honestly isn’t too spicy (despite the medium certification). This is what I am currently adding to so many of my meals because it’s different.
Calories per 15g serving: 21 cal calories

Fountain Reduced Sugar BBQ Sauce
A classic BBQ sauce with less sugar, providing that classic flavour so many people love without the additional calorie hit. BBQ sauces are a sweet sauce so you typically find them loaded with added sugar but this one balances that out while still being a versatile sauce. May not be the nicest BBQ sauce on the market but is a good low cal staple to have in rotation.
Calories Per 15g serving: 10 calories

Old El Paso Chunky Tomato Salsa
This is one that you probably would not even think about as a sauce or as a meal prep condiment as you be be associating it with being a staple at every party…ever. However, the chunky veg based texture and the nice flavour does lend itself to being used as just that…a meal improver. Plus it’s super low in calories so you won’t even feel it when tracking.
Calories Per 78g serving: 30 calories

Ayam Light Sweet Chilli Sauce
Basically sweet chilli sauce…without the sugar. Super low calorie but still maintains a good hit of flavour which makes it perfect for your meals and meal prep. This one is basically an alternative to the Nandos Sweet Chilli Jam but a bit lower in the calories.
Calories Per 23g serving: 4 calories

Sriracha
This popular hot sauce adds a spicy kick to any meal. Super low calorie but a definite spicy addition so if you are like me and a wuss when it comes to heavy spiciness, then this one may be too much. However, many a dieter loves it and it honestly is a great staple to have for any meal.
Calories Per 25g serving: ~34 calories

Mustard (All Types)
A tangy addition to sandwiches and dressings, mustard is low in calories and packs a flavorful punch. You are either a lover of mustard or it’s not for you, rarely somewhere in between. However, mustard is one of the lowest-calorie condiments you can get and is always a worthwhile addition to a list such as this. Any variety will do - from English to American to German.

Calories Per 15g serving: ~10 calories

Recap

Incorporating low-calorie sauces into your meals can enhance flavour without adding excessive calories. From the sweet heat of Nando's Sweet Chilli Jam to the tangy zest of mustard, there's a sauce to suit every palate so don’t shy away from experimenting. 
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A more enjoyable and simple meal prep may just be a sauce rotation away!
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Wrapping It Up: Keep the Flavour, Lose the Extra Calories

Sauces can make or break a meal, but luckily, you don’t have to sacrifice flavour to keep your nutrition on track. 

With these low-calorie options, you can add variety, spice, and a little extra zing (...all things nice) to your meals—without the unnecessary calories. Whether you're a BBQ lover, a spice enthusiast, or a classic salsa fan, there’s a sauce here to suit your taste buds and your goals.

Of course, nutrition isn’t just about choosing the right condiments. If you’re looking for expert guidance on balancing your meals, improving performance, or simply making healthy eating easier, working with a Sports Dietitian can take the guesswork out of it all.

 help busy professionals, athletes, and active individuals optimise their nutrition without overcomplicating things.

Ready to level up your nutrition? Let’s chat about your goals—book a consultation here and let’s build a game plan that works for you!

Let me take out the guesswork. 
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Simply email me at: [email protected] or go to my contact form to have a chat about this and see if we are a good fit to work together and get you your best results yet. 

Or to apply now to see if you are a good fit, simply CLICK HERE and start the process for reaching your peak potential and getting the body you feel happier, healthier, and more confident in.

Sports Dietitian and Coach Aleksa

Brisbane Sports Dietitian and Nutritionist