When you're trying to eat healthier, sauce becomes the make-or-break moment for most meals. You want flavor, but you don't want to blow your calorie budget on a condiment. The problem with most low calorie sauces on the market? They taste like cardboard mixed with artificial sweetener.
Real healthy sauces should enhance your food, not mask it. They should bring layers of flavor that make you forget you're eating something good for you. The secret lies in using whole ingredients - nuts, seeds, herbs, and spices - instead of fillers and chemicals.
Here are the top low fat sauces that prove you don't have to choose between taste and health. Each one is crafted to be the soul of your dish, not just an afterthought.
1. Garlic + Chilli (20.10 Kcal, 0.69g fat)
This powerhouse combination delivers maximum flavor with minimal calories. The Garlic + Chilli sauce brings that perfect balance of aromatic garlic and fiery heat that makes every bite exciting.
When you're craving something with a serious kick, this sauce becomes the flavor foundation of your meal. Toss it with zucchini noodles, drizzle over grilled chicken, or use it as a dipping sauce for fresh vegetables. The beautiful thing about garlic and chilli is how they amplify other flavors without overwhelming them.
Buy the Garlic + Chilli sauce here.
Nutritional Profile (Per 15g serving)
Energy: 20.10 Kcal, Protein: 0.35g, Total Fat: 0.69g, Saturated Fat: 0.04g, Trans Fat: 0g, Cholesterol: 0mg, Carbohydrates: 3.11g, Total Sugar: 1.2g, Added Sugar: 0.72g, Sodium: 44.01mg. Plant-based, sustainably farmed, no refined sugar, no bad oils, 6 months shelf life.
2. Teriyaki (20.93 Kcal, 0.38g fat)
Sweet, savory, and incredibly versatile, our Teriyaki sauce can still deliver restaurant-quality taste. The sweetness comes from jaggery, creating that perfect glaze without refined sugar.
Use this as your go-to for stir-fries, marinades, or even as a salad dressing. The umami depth makes simple vegetables taste like they came from a high-end Japanese restaurant. It's the game-changing moment when healthy eating stops feeling like a sacrifice.
Nutritional Profile (Per 15g serving)
Energy: 20.93 Kcal, Protein: 0.37g, Total Fat: 0.38g, Saturated Fat: 0.02g, Trans Fat: 0g, Cholesterol: 0mg, Carbohydrates: 4g, Total Sugar: 2.13g, Added Sugar: 1.44g, Sodium: 145.49mg. Plant-based, sustainably farmed, no refined sugar, no bad oils.
3. Schezwan (36.40 Kcal, 2.49g fat)
Bold, complex, and wonderfully spicy, the Schezwan sauce brings authentic Chinese flavors to your kitchen. What makes this special is how it layers different types of heat - some immediate, some that builds slowly.
This sauce transforms simple rice into restaurant-worthy fried rice. Toss it with noodles, use it as a marinade for tofu, or add it to soup for instant depth. The complexity means a little goes a long way, keeping calories low while maximizing satisfaction.
Nutritional Profile (Per 15g serving)
Energy: 36.40 Kcal, Protein: 0.46g, Total Fat: 2.49g, Saturated Fat: 2.04g, Trans Fat: 0g, Cholesterol: 0mg, Carbohydrates: 3.03g, Total Sugar: 0.68g, Added Sugar: 0.70g, Sodium: 38.96mg. Plant-based, sustainably farmed, no refined sugar, no bad oils, 6 months shelf life.
4. Lime Leaf + Lemongrass (39.45 Kcal, 2.37g fat)
Fresh, bright, and incredibly aromatic, this Lime Leaf + Lemongrass sauce brings Thai-inspired flavors that wake up your taste buds. The citrusy notes make it perfect for lighter dishes where you want freshness to shine.
Drizzle this over grilled fish, toss with summer salads, or use as a marinade for chicken. The lime leaf provides that distinctive Thai restaurant flavor that's impossible to replicate with regular lime juice. It's what transforms ordinary meals into something special.
Buy the Lime Leaf + Lemongrass sauce here.
Nutritional Profile (Per 15g serving)
Energy: 39.45 Kcal, Protein: 0.21g, Total Fat: 2.37g, Saturated Fat: 0.23g, Trans Fat: 0g, Cholesterol: 0mg, Carbohydrates: 4.32g, Total Sugar: 1.02g, Added Sugar: 0.71g, Sodium: 94.46mg. Plant-based, sustainably farmed, no refined sugar, no bad oils, 6 months shelf life.
5. Miso + Ginger (42.54 Kcal, 3.84g fat)
Umami-rich and warming, the Miso + Ginger sauce combines Japanese tradition with modern convenience. The fermented miso brings incredible depth while ginger adds that warming spice that makes everything taste more alive.
Perfect for glazing vegetables before roasting, whisking into salad dressings, or using as a base for quick soup. The umami from miso means your brain registers this as deeply satisfying food, even though it's a low calorie sauce.
Buy the Miso + Ginger sauce here.
Nutritional Profile (Per 15g serving)
Energy: 42.54 Kcal, Protein: 0.31g, Total Fat: 3.84g, Saturated Fat: 1.98g, Trans Fat: 0g, Cholesterol: 0mg, Carbohydrates: 1.67g, Total Sugar: 1.08g, Added Sugar: 0.35g, Sodium: 152.15mg. Plant-based, sustainably farmed, no refined sugar, no bad oils, 6 months shelf life.
Why These Low Fat Sauces Actually Work
Most commercial low calorie sauces fail because they try to remove fat and flavor at the same time. Our approach is different - we use whole food ingredients like nuts, seeds, spices and cold pressed oils that naturally provide richness and satisfaction.
When your sauce has real depth and complexity, you don't need much to transform a meal. A tablespoon of our Garlic + Chilli sauce can turn plain grilled chicken into something you actually crave. That's the power of building flavor from the ground up.
The healthy sauces that work long-term are the ones that make you forget you're eating healthy. When food tastes this good, living with it becomes effortless instead of a constant struggle.
Real ingredients, bold flavors, and zero compromises.
Choose from our complete range of products here →
Have you tried any of these? Tag us on Instagram @boombayway with your creations! Let's see how you make your healthy favorites delicious. #Boombayfied.
FAQ
Q. Which sauces are healthy for weight loss?
Low calorie sauces made with whole ingredients are your best bet for weight loss because they provide satisfaction without empty calories. Look for options like our Garlic + Chilli or Teriyaki that deliver intense flavor with under 25 calories per serving.
The key is choosing sauces with complex flavors from real ingredients rather than artificial enhancers, so you feel satisfied with smaller portions. Avoid sauces with refined sugars or refined oils that spike blood sugar and leave you craving more food an hour later.
Q. Is mayonnaise high in calories?
Traditional mayonnaise is extremely high in calories, often containing 90-100 calories per tablespoon and most of it comes from refined oils. However, healthy sauces like our plant-based alternatives use nuts and seeds instead of oil, cutting calories by 40-50% while adding protein and nutrients.
Our Garlic Vegan Mayo has only 51 calories per serving compared to 90+ for regular mayo, plus you get actual nutrition from whole food ingredients.
Q. Is mustard low in calories?
Regular mustard is naturally low in calories, typically 3-5 calories per teaspoon, making it one of the best condiment choices for weight management. However, flavored mustards and honey mustards can contain added sugars that increase calories significantly.
The advantage of mustard is its strong flavor profile - a little goes a long way in adding taste to meals without caloric impact. For even more flavor variety, consider our low fat sauces that provide similar calorie benefits with more complex taste profiles that won't leave you bored with your healthy eating plan.
Q. Can low-calorie sauces replace high-calorie dressings?
Yes, low-calorie sauces can effectively replace high-calorie dressings to reduce calorie intake without sacrificing flavor. Many low-calorie options, such as salsa, hot sauce, or even a simple vinaigrette, can add zest to dishes while keeping the calorie count down.
