9 Best Healthy Homemade Sauces | Easy Dressings & Marinades

Are you looking to add more flavor to your meals without compromising your health? Here are 10 delicious and healthy homemade sauces that will elevate your dishes without the excess calories, sugar, or unhealthy fats found in store-bought options. These dressings and marinades are easy to make, packed with nutrients, and perfect for anyone looking to eat healthier.

The Problems with Store-Bought Sauces

Commercial sauces like mayonnaise, ketchup, and BBQ sauce often contain low-quality ingredients such as refined oils, added sugars, and excessive sodium. Consuming these ingredients in large quantities can negatively impact your health.

Why Are Homemade Sauces Healthier?

Homemade dressings and marinades offer several health benefits, including:

• Better control over calorie intake.
• Reduced consumption of preservatives and artificial additives.
• Ability to tailor recipes to your specific dietary needs.
• Use of natural, high-quality ingredients.

• Natural spices and herbs may provide health benefits, improving overall well-being (1).

  Incorporating these practices into your cooking routine can significantly enhance your nutrition and health.

Healthy homemade sauces recipes

Today, we’re sharing some healthy homemade sauce recipes using nutrient-dense ingredients and spices. These recipes minimize the use of oils and sodium, making your meals healthier and even more delicious.

Remember, you can find these and thousands of other ideas in the Fitia app. Download Fitia for free here.

👉 You might also like:  5 Low-Calorie Lunches That Will Fill You Up

1. Oil-free Mayonnaise

Love mayonnaise? This version is super easy to make, lighter, and just as delicious.

⌛️ Preparation time: 15 minutes

🍽 Number of servings: 14 tablespoons

🔥 Nutritional Information per 1 tablespoon (0.5 oz or 15 g)

• Calories: 16 kcal
• Protein: 2 g
• Carbohydrates: 0 g
• Fat: 1 g

🍴 Ingredients for 14 tablespoon (7.5 oz or 213 g)

• Egg- 2 count or 3.9 oz (110 g)
• Low-fat Greek Yogurt - 1/3 cup or 2.8 (79 g) 
• Garlic - 1/4 clove or 0.05 oz 
• Lemon Juice - 1 tablespoon or 0.5 oz (15 g)
• Mustard - 1 teaspoon or 0.2 oz  (4 g) 
• Black Pepper - 1/4 teaspoon or 0.03 oz  
• Salt - 1/2 teaspoon or 0.2 oz (2 g)

👨‍🍳 Instructions

1. Place the eggs in a pot of boiling water and let them cook for 8 minutes.
2. After 8 minutes, remove the eggs, drain, cool them under cold water, and peel.
3. Add the eggs along with the rest of the ingredients to a blender or glass container.
4. Blend or use an immersion blender to process.
5. Adjust seasoning to taste and serve.

📲 Open the recipe in Fitia here

2. Healthy Pesto Sauce

This version of acevichada sauce is lower in calories and fat compared to the traditional recipe. Use it as a topping for salads, bowls, or wraps.

⌛️ Preparation time: 15 minutes

🍽 Number of servings: 4 

🔥 Nutritional Information per 1 serving (5.3 oz or 150 g):

• Calories: 186 kcal
• Protein: 10 g
• Carbohydrate: 8 g
• Fat: 14 g

🍴 Ingredients for 4 serving (21.2 ozor 602 g)

• Spinach - 6 ½ cup 195 g
• Semi-Skimmed Fresh Cheese - 4 slice 100 g
• Skim Milk - 1/3 cup 79 g
• Onion - 1/2 count 75 g
• Water - 1/4 glass 63 g
• Peanut - 1/4 cup 38 g
• Basil - 1 cup 24 g
• Olive Oil - 2 tablespoon 20 g
• Oil - 1/2 tablespoon 5 g
• Garlic - 1/2 clove 2 g

👨‍🍳 Instructions

1. Wash the spinach leaves together with the basil leaves and chop the onion. Set aside.
2. Place a pan over medium heat. Once heated, pour the oil and add the onion.
3. Stir-fry for 5 minutes and add the garlic. Mix.
4. Add the spinach leaves a few at a time until reduced in volume.
5. Then add the basil leaves and mix until they are cooked.
6. Place the mixture in a blender together with the cheese pieces, milk, olive oil, peanuts, salt to taste and water. Blitz.
7. Add more water if required.
8. Season to taste and serve.

📲 Open the recipe in Fitia here

3. Guacamole

Guacamole is a typical Mexican sauce that has conquered the world. It goes great on sandwiches, rolls, tacos and as a dip for pita chips or even potatoes.

The best part? Avocado has many health benefits that we tell you about here.

⌛️ Preparation time: 10 minutes

🍽 Number of servings: 1

🔥 Nutritional Information per serving (5.8 oz or 165 g)

• Calories: 204 kcal
• Protein: 3 g
• Carbohydrates: 13 g
• Fat: 18 g

🍴 Ingredients for 1 serving.

• Avocado - 1/2 count or 4.2 oz (120 g)
• Tomato - 1 tablespoon or 0.5 oz (14 g)
• Onion - 1 tablespoon or 0.5 oz  (14 g)
• Cilantro - 1/2 tablespoon or 0.5 oz (1 g) 
• Lime Juice - 1 tablespoon or .5 oz (15 g)

👨‍🍳 Instructions

1. Finely chop the onion, tomato, and cilantro.
2. Peel and mash the avocado with a fork. Gradually add lemon juice until fully mixed.
3. Add salt and pepper to taste, along with the tomato, onion, and chopped cilantro. Mix well.
4. Serve with tortillas, tostadas, fajitas, corn chips, etc.

📲 Open the recipe in Fitia here.

4. Honey Mustard Sauce

A delicious and simple honey mustard vinaigrette perfect for salads or as a marinade.

⌛️ Preparation time: 5 minutes

🍽 Number of servings: 1

🔥Nutritional Information per serving (1.8 oz or 52 g).

• Calories: 158 kcal
• Protein: 0 g
• Carbohydrates: 19 g
• Fat: 10 g

🍴 Ingredients for 1 serving

• Honey - 1 tablespoon or o.7 oz  (20 g) 
• Lemon Juice - 1 tablespoon or 0.5 oz (15 g) 
• Mustard - 1 teaspoon or 0.2 oz (5 g) 
• Olive Oil - 1 tablespoon orr 0.4 oz (10 g) 
• 1 pinch of salt
• 1 pinch (1 g) of Black Pepper

👨‍🍳 Instructions

1. Mix all the ingredients together and you're done.

📲 Open the recipe in Fitia here.

5. Low Fat Garlic Sauce

This recipe is similar to mayonnaise but with a unique garlic twist and significantly fewer calories and fat.

⌛️ Preparation time: 15 minutes

🍽 Number of servings: 18 tablespoons (9.3 oz)

🔥Nutritional Information per 1 tablespoon (0.5 oz or 14 g).

• Calories: 19 kcal
• Protein: 2 g
• Carbohydrates: 1 g
• Fat: 1 g

🍴 Ingredients for 18 tablespoons (9.3 o or 264 g)

• Eggs - 2 count or 3.9 oz (110 g)
• Greek Yogurt - ½ cup or 4.2 oz (120 g) 
• Garlic - 2 clove or 0.2 oz (6 g) 
• Lemon Juice - 1 tablespoon or 0.5 oz (15 g) 
• Parsley - 1 tablespoon or 0.1 oz (4 g) 
• Olive Oil (preferably Extra Virgin) - 1 tablespoon or 0.4 oz (10 g) 

👨‍🍳 Instructions

1. Bring a pot of water to a boil over high heat.
2. Once boiling, add the eggs and cook for 8 minutes.
3. After the time is up, cool the eggs under cold water, peel, and set aside.
4. Peel the garlic and chop the parsley.
5. In a container or blender, combine all the ingredients and add salt to taste.
6. Blend the mixture using an immersion blender or regular blender

📲 Open the recipe in Fitia here.

6. Light Caesar dressing

⌛️ Preparation time: 7 minutes

🍽 Number of servings: 1

🔥Nutritional Information per serving (1.2 oz or 34 g).

• Calories: 81 kcal
• Protein: 2 g
• Carbohydrates: 4 g
• Fat: 6 g

🍴 Ingredients for 1 serving.

• Parmesan Cheese - 1 tablespoon or 0.2 oz (5 g) 
• Ground Garlic - 1 pinch  
• Low Calorie Mayonnaise - 1 tablespoon or 0.5 oz (14 g) - (you can use the one we shared above or some light mayonnaise you find at the supermarket).
• Balsamic Vinegar - 1 tablespoon or 0.5 oz (14 g) 

👨‍🍳 Instructions

1. Combine all the ingredients and season with salt and pepper to taste.
2. Blend until smooth.

📲 Open the recipe in Fitia here

7. Honey Dijon Balsamic Vinaigrette

⌛️ Preparation time: 5 minutes

🍽 Number of servings: 1

🔥 Nutritional Information per serving (1.3 oz or 35 g).

• Calories: 129 kcal
• Protein: 0 g
• Carbohydrates: 10 g
• Fat: 10 g

🍴 Ingredients for 1 serving.

• Ground Garlic – 1/2 tablespoon or 9.4 oz (1 g)
• Apple Cider Vinegar – 1/2 tbsp or 0.2 oz (6 g)
• Honey – 1/2 tablespoon or 0.4 oz (10 g)
• Balsamic Vinegar – 1/2 tbsp or 0.2 oz (7 g)
• Olive Oil – 1 tablespoon or 0.4 oz (10 g) -We recommend choosing extra virgin.

👨‍🍳 Instructions

1. Combine all the ingredients and season with salt and pepper to taste.
2. Blend until smooth.

📲 Open the recipe in Fitia here.

8. Classic Hummus

Hummus is a traditional and popular dish in Arab countries, often served as a dip for veggies or chips, or as a spread in sandwiches, toast, or wraps.

The base of this delicious recipe is chickpeas, a legume with high nutritional value, rich in protein, fiber, and essential minerals. You can easily customize hummus by adding ingredients like beetroot, avocado, or roasted red peppers to create unique and flavorful variations.

⌛️ Preparation time: 15 minutes

🍽 Number of servings: 1

🔥 Nutritional Information per serving (4.6 oz or 129 g).

• Calories: 243 kcal
• Protein: 10 g
• Carbohydrates: 30 g
• Fat: 10 g

🍴 Ingredients for 1 serving /4.6 oz)

• Cooked Chickpeas – 1/2 cup or 3.5 oz (100 g)
• Ground Garlic – 1/2 tsp or 0.0 oz  (1 g)
• Lemon Juice – 1 tbsp or 0.5 oz (15 g)
• Tahini – 1/2 tablespoon or 0.2 oz (5 g) -Tahini is a spread made from sesame seeds, similar to a "butter" made from seeds.
• Salt – 1/2 tablespoon or 0.09 oz (2 g)
• Olive Oil – 1/2 tbsp or 0.2 oz  (5 g) -we recommend using extra virgin.

👨‍🍳 Instructions:

1. Blend all the ingredients until a smooth paste forms. If necessary, add a little water.
2. Season with salt and pepper to taste, and serve with your choice of accompaniment.

📲 Open the recipe in Fitia here

9. Pico de Gallo

Pico de gallo is a fantastic side dish for lunches, dinners, salads, and bowls. This fresh and healthy salsa is made with a mix of chopped vegetables like tomatoes, onions, and cilantro, with a touch of spice that you can adjust to your liking. It’s a great way to add more vegetables to your daily diet in a delicious and easy way. Read on to learn how to make homemade pico de gallo in just a few minutes.

⌛️ Preparation time: 10 minutes

🍽 Number of servings: 1

🔥 Nutritional Information per 1 serving (2.6 oz or 74 g).

• Calories: 20 kcal
• Protein: 1 g
• Carbohydrate: 5 g
• Fat: 0 g

🍴 Ingredients for 1 serving (2.6 oz):

• Tomato – 2 tbsp or 1 oz (28 g)
• Onion – 1 tablespoon or 0.5 oz (14 g)
• Serrano Chili Pepper – 1 tablespoon or 0.5 oz (14 g)
• Cilantro – 1 tablespoon or 0.1 oz (3 g)
• Lime Juice – 1 tablespoon or 0.5 oz (15 g)

👨‍🍳 Instructions:

1. Chop the onion, pepper, and tomato into small cubes and place them in a large bowl.
2. Finely chop the cilantro and add it to the mix along with the lemon juice.
3. Finally, add salt to taste and serve.

📲 Open the recipe in Fitia here