Here are three of my low-calorie sauces that are a hit with my Concierge Caliente Kitchen clients. They are full of flavor and easy to use with many different meals!
When you’re trying to lose weight, it’s easy to think you have to give up flavor—especially when it comes to sauces. But let’s be real—plain, dry chicken breast? That’s not a meal… that’s a cry for help!
The Hidden Problem with Many Store-Bought Sauces
When it comes to store-bought sauces, calories can add up fast. That’s often because they’re loaded with:
- Added sugars – Think high-fructose corn syrup or other added sugars in bottled teriyaki.
- Excess oils or cream – Especially in creamy dressings, Alfredo, or aiolis.
- Starches or fillers – These thickeners add texture but also unnecessary carbs and ultra-processed ingredients.
- High sodium levels – Too much salt can lead to water retention and bloating.
So while that dollop of store-bought dressing or drizzle of stir-fry sauce might seem small, it can sneak in 100+ calories per serving, mostly from fat or sugar, and not the kind that leaves you feeling satisfied or energized.
Why Flavorful Sauces Can Help You Lose Weight
When you’re trying to lose weight, it’s easy to think you have to give up flavor, especially when it comes to sauces. But let’s be real, plain, dry chicken breast? That’s not a meal… that’s a cry for help!
Many people cut out sauces, thinking they’re too high in calories, sugar, or fat. But here’s the truth: flavor isn’t the enemy of weight loss—boredom with the same old meals is. As a Registered Dietitian and weight loss expert with over 20 years of experience, I’ve seen it time and time again. People don’t fall off track because they’re hungry—they fall off because their meals stop being enjoyable.
The good news? You don’t have to choose between taste and your health goals. With the right ingredients, sauces can actually support your weight loss journey. Today, I’m sharing three of my favorite low-calorie sauces that are full of flavor. And I’m even walking you through how to make one of them: my Cottage Cheese Pesto. Trust me, it’s going to become your new obsession.
1. Low-Calorie Teriyaki Sauce
Traditional teriyaki is often packed with sugar and sodium—but this homemade version dials it back without sacrificing taste. By using low-sodium tamari, a hint of maple syrup or date paste, and fresh ginger and garlic, you get all the sweet-savory flavor you love without the crash.
How to enjoy this low-calorie sauce: Try it with grilled chicken, salmon, tofu, or veggie stir-fry.
2. Prune Ginger Sauce
Prunes might surprise you, but they bring natural sweetness, fiber, and antioxidants to the table. Paired with fresh ginger, garlic, and a splash of tamari, this sauce is rich, balanced, and a digestion-friendly bonus.
How to enjoy this low-calorie sauce: Add it to ground turkey, chicken meatballs, or sautéed mushrooms.
3. Cottage Cheese Pesto (Fan Favorite!)
Let’s talk about this game-changing sauce that’s creamy, vibrant, and high in protein. It tastes indulgent, but it’s light enough to use on everything from grilled chicken to pasta to roasted veggies.
This high-protein twist on classic pesto swaps out most of the oil and cheese for creamy cottage cheese, blending basil, garlic, lemon, and a touch of olive oil into something truly magical.
How to enjoy this low-calorie sauce: Spoon it over grilled chicken, pasta, roasted veggies, or use it as a spread.
Healthy Eating Doesn’t Have to Be Boring
If you’ve been stuck in a bland chicken loop, these sauces are your way out. They’ll transform your meals, help you stay consistent, and remind you that healthy eating can—and should—be delicious.
Here are some other low-calorie tips and recipes to try:
