20 Low Calorie Sauces To Add Flavor To Your Meals

20 Low Calorie Sauces To Add Flavor To Your Meals

Whats going on, guys? Sean Nalewanyj here;
www.SeanNal.com-www.BodytransformationTruth.com. And in this video here I’m going to be sharing
with you 20 different low calorie sauces, condiments and dressings that you can use
to flavor your meals while keeping your macros in-check. Even with all the nutritional information
that we have available now there’s still tons of people out there who think that an
effective muscle building or fat-loss diet automatically means, you know, plain chicken
breast with brown rice and steamed veggies, but that’s really not the case. As long
as you make the right choices then it’s perfectly possible to achieve your fitness
goals while enjoying your food at the same time. Now, keep in mind that there’s nothing
wrong with using higher calorie sauces if they fit in as part of your overall calories
for the day. So if you’re bulking and you have higher calorie needs and you’d prefer
more calorie dense sauces because you prefer the taste, then that’s fine. But overall,
most people, especially if they’re cutting, they’re not going to want to use up too
many calories on sauces and dressings because they can really quickly add a lot of calories
to the diet without really filling you up. So, I don’t personally use all twenty of
these on regular basis, of course, so I don’t have them all with me here. I’m just going
to list them up on the screen here with some quick info on each one. I’m also going to
list the nutritional content per tablespoon, but keep in mind that they’re just going
to be estimates because it will vary from brand to brand. And also be aware of the sodium
content if that is something you’re trying to moderate and track, because some of these
are going to be quite a bit higher or lower than others. So, here we go in no particular
order: Number on is salsa. Definitely one of the best fitness condiments out there with
about 4 calories per tablespoon, taste great and goes well with a ton of different foods
like eggs, chicken, turkey, wraps, salads or can just be used as a dipping sauce as
well. Number two, reduced sugar ketchup. This one here has 75% less sugar than regular version
but pretty much taste the same as far as I can tell. 1 gram of carbs per tablespoon and
this is a really good way to flavor your foods and keep the calories under control. Number
three; sriracha. This is a Thai chili sauce made form chili peppers, vinegar, garlic,
sugar and salt. You can use this on a long list of foods, whether it’s a stirred fry,
or omelets, or pasta, pretty much anything and it adds some nice flavor and a nice strong
spicy kick as well. Number four is low sodium soy sauce. This is great for Asian style dishes,
of course. It’s brewed in exactly the same way as regular soy sauce except that it has
40% less salt. Number five is hot sauce. So if you like your food spicy then this is a
perfect fit. It’s extremely low in calories, especially considering that you probably only
need a relatively small amount to get the taste and the heat that you’re after. Number
six; low calorie salad dressing. Now, they’re going to be a ton of different options here,
so you can check out your grocery store to see what they have. But a good bet is the
calorie wise line from Kraft. My personal favorite, which I really love, I’m using
it every day right now is their fat free Italian dressing which tasted really good and it’s
only 1 gram of carbs per tablespoon. Number seven is natural tomato sauce. Just find a
tomato sauce without any added sugar and you can use it for the obvious choices like pasta
or lasagna. You can just mix it in with simple foods like rice or beans; or you can use it
as part of different meat or vegetables recipes. Number eight; taco sauce. This is basically
just tomato paste, salt vinegar and spices. Obviously it’s good for Mexican style meals
like fajitas or burritos, or thing like that but it also goes well with pretty much any
basic protein source like chicken or beef. Number nine is fish sauce. Just like the name
says, this is a salty, pungent sauce — I guess you could say, and it’s made from
fermented fish with some other spices added in. now, this is the highest sodium option
on the list today, so be aware of that, but because the flavor is so strong you generally
don’t need to use very much of it. Number ten is oyster sauce. So fish sauce is generally
pretty watery. Whereas oysters sauce is thicker and it’s also lower in sodium as well. This
is a staple in Chinese cooking and you can add it to meat or vegetables for some extra
flavor. Number eleven is tzatziki sauce. This is one of my favorites and it goes well with
meats, rice, potatoes or you can use it as a dip for things like peat or vegetables.
A lot of people forget about tzatziki but it’s based off of yoghurt, cucumbers, garlic,
olive oil and salt. So it’s actually a really good option for fitness type of diet. Number
twelve is mustard, pretty self explanatory. This is 5 calories per table spoon on average
and you can add it to sandwiches or wraps, or you can it as part of homemade salad dressings
and sauces. Number thirteen is worcestershire sauce. I always have trouble pronouncing that,
someone can correct me if that’s wrong, but this one is a fairly complicated mixture
of a bunch of stuff; vinegar, molasses, anchovies and a few other things. It’s usually used
on beef dishes like steak, hamburgers, meatloaf, ribs or stew, just to give a few examples.
Number fourteen is vinegar. This is about as close to zero calories as you can get.
You can sprinkle a bit over your veggies, salad, chicken, fish, or pretty much whatever
else you feel like. Number fifteen, gravy; most people associate gravy with high calories
because of the type of meals that it’s usually used on, but gravy itself is actually pretty
reasonable and only has about 8 calories per table spoon. So you can add some of this to
a piece of steak, some chicken, fried eggs, lean pork, vegetable, rice, potatoes, it goes
well with a lot of different things, of course. Number sixteen, light sour cream. So, if you
go with the lighter version, then sour cream will work just fine as a condiment if you’re
trying to keep your calories under control. You can also go with a fat-free sour cream
and then the calories drop even lower to about 9 calories per tablespoon. Number seventeen
is low carb steak sauce. Even a regular A1 steak sauce isn’t too bad. It’s about
15 calories per table spoon. You can also switch over to the low-carb version and you
can use it more liberally because it has about 1/3 the calories. Number eighteen is green
chili sauce. So, this is a less common one that most people probably won’t think of
but it’s great for some added spice and flavor to Mexican style dishes, or just with
any basic protein source like chicken or beef. Number nineteen, Walden Farms’ products;
the low calorie sauces list wouldn’t be complete without mentioning Walden Farms.
They have an entire lineup of zero calorie products like barbeque sauce, pasta sauce,
salad dressings, seafood sauce, dips. Be aware that some of these do taste a lot better or
worse than others, so I’d suggest reading some reviews online to find the most popular
ones. My personal favorite is their chipotle ranch dressing. This one taste really good
and it goes well, not only with salads but also just with any typical meat or carb source.
And number twenty has to be mentioned but you can just make your own homemade sauce.
If you’re someone who enjoys cooking and you don’t mind spending some more time in
the kitchen preparing your meals. So just go ahead and run a Google search for low calorie
sauces or low calorie condiments and you’ll find literally thousands of different options
that you can choose from; low calorie teriyaki sauce, pasta sauce, mayonnaise, hummus, tartar
sauce are basically nothing that you won’t be able to find if you just do some looking
around. So there you have it, guys; twenty different low calorie sauces to choose from.
Give some of these a try and let me know what you think. And if you have a favorite sauce
or condiment that you use for your meals then make sure to post in comment below to share
it. So, thanks for watching, guys. I hope this list was helpful. If it was then make
sure to hit the like button. Feel free to share the video and make sure to subscribe.
The official website is www.SeanNal.com. You can grab my complete Body Transformation Blueprint
which lays out all the tools you need to gain muscle and lose fat as effectively as possible;
the workouts, the meal plans, the supplement guides along with one-on-one coaching. You
can get that by clicking here or by heading over to www.BodyTransformationTruth.com using
the link in the description box. And you can also follow me on Facebook, Instagram and
Snapchat here if you aren’t already. The links for that are also in the description
box. Thanks again for watching, guys. I’ll see you in the next video.

72 thoughts on “20 Low Calorie Sauces To Add Flavor To Your Meals

  1. 2:47 – FRANK'S also makes a Buffalo Wings sauce that goes fucking great on those 350-calorie Lean Cuisine pizzas you can get at Walmart. They're so easy to fit into your macros. Doesn't even feel like you're trying to eat right.

  2. Worcestershire sauce is named after a county in England, the true pronunciation is wooster-shir (even though it's spelled nothing like that!)

  3. Sean, i follow your channel periodically. Whats your opinion on veganism to optimize health and progress in the gym.
    If you made a video on it, i dont seem to be able to find the link

  4. Walden Farms has calorie free everything, they taste amazing and definitely worth looking into them. I'm a feen for their peanut butter spreads.. I have no idea how they make it 0 calories but it works lol. Thanks for the other suggestions!

  5. WOW people actually take this calorie count up the ASS ha !!!!
    EAt as much as you want just , burn them by working out more REPS or SETS!!!!!

  6. really usefull i already use 2 of the list but it made me want to try them all 😀
    for people who want review on walden farms i tried some of them and would recomend the pancake syrup and BBQ sauce ( a salad dressing too that i can't remember the name of , something "island" i think) , alfredo pasta sauce was kinda tasteless to me . hope this helps

  7. Hey Sean I have a big question. This is my first week on a caloric deficit, eating 1200 calories a day from a 1700 BMR. I weighed myself using my local gym's Inbody machine which is super accurate and last week I was 164 at 14.6% body fat and today I was 160 at 15% body fat. Can you help? I strength train at least 3-5 days a week with 2 cardio sessions.

  8. Just a variation of the fish sauce my mothers recipe. It's great for chicken salads.
    Sweet fish sauce: 1/2 cup of water (boiled)
    Turn off heat and mix about 1/2 cup of fish sauce. 2 tbsp of sugar, chopped chili peppers, and last but not least, grounded peanuts.

  9. The gravy suggestion blew my mind, I just looked it up. 60G worth of the canned gravy only has 20-30 calories, this is definitely an option when used in moderation on meats or even sweet potato. Thanks for the sweet suggestion Sean – I would of brushed off without thinking to look @ the nutritional label.

  10. This is my second review since around December. I've now lost 53 pounds! I'm feeling great! Still want to lose 30 more. Weight loss green store tea has lowered my appetite and raised my energy level. Plus, after losing the 53 pounds, I have way more energy and confidence. I don't mind clothes shopping anymore. Yeah!

  11. Hello Sean, big fan right here. Quick question please, IF you have to choose between spices/sauces that are either in high sodium versus high sugar.. Which one is better for cutting, healthier and simply more recommended in general? Thanks.

  12. thank you for this video!
    i've been dieting for a few months now and really found it WAAAAAAAYYY EASIER to stick to my diet when i started adding sauces to my meals.
    that and refeeding once per week are my biggest "secrets" to being able to stick to a diet in the long term

  13. … Worcestershire? Dude… I can't even pronounce your surname… hehe. Great video. Thanks for doing the work and real useful information.

  14. Thanks for the great content man! I normally use mustard which I love but Im thinking of switching around to enjoy my foods more. Definitely sticking to some in this list!

  15. What about Tapatio and Valentina? Those hot sauces are a must to add flavor and spiciness to our Chicken and steak. Heck I even add to my white rice and vegetables. Lol Literally no calories at all with this hot sauces. Their a life saver when your on a cut.

  16. So walden farms states 0cal. I live in sweden and they always put a nutritional sticker over imported foods. On the sticker for the Chipotle Ranch sauce it say's per 100g: it has 12,4 cal, 0.08 Fat, 2,6 carbs and 0,3 protein. It's not calorie free, still extremely low cal (per serving) though.

  17. This video is amazing! It helps me recall of times when my cousin used Fenoboci Diet Plan to lose 17 lbs and enjoy being healthy again! Most of us wish to lose fat, however we also require to stay healthy, which is what Fenoboci Diet Plan gifted.

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