5 Types Of Best Low-Calorie Sauces For Chicken

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Best Low-Calorie Sauces For Chicken

Picture this: a succulent piece of grilled chicken, perfectly cooked and ready to be savored. With its reputation as a lean protein powerhouse, chicken has undoubtedly earned its place as a kitchen staple for health-conscious individuals like you.

But here’s the twist – the secret to elevating your chicken dishes lies in their preparation and the accompanying sauces.

That’s right; we’re delving into the world of flavors and choices, uncovering the best low-calorie sauces for chicken that not only tantalize your taste buds but also align with your wellness goals.

Understanding The Importance Of Low-Calorie Sauces

Amid the compelling world of culinary creations, where flavors dance, and aromas entice, sauces are pivotal in transforming a simple meal into an exquisite experience.

In today’s world, where enjoying delicious food can clash with wanting to stay fit, low-calorie sauces become a way to find balance. Hence, exploring the importance of low-calorie sauces is essential for understanding their value.

Impact of High-Calorie Sauces on Overall Calorie Intake

Research has shown that seemingly innocent sauces can be a hidden source of excess calories that sneakily add up over time. High-calorie processed sauces, often loaded with sugars and unhealthy fats, can contribute significantly to daily calorie intake, potentially leading to weight gain and related health issues1,2.

By opting for low-calorie sauces with less sugar and healthy fats, you not only enhance the nutritional profile of your chicken dishes but also maintain better control over your caloric intake.

Health Benefits of Incorporating Low-Calorie Sauce

The health benefits of incorporating low-calorie sauces extend beyond just calorie reduction. According to a study, sauces made with fresh herbs, spices, and natural ingredients offer many health-promoting properties, from anti-inflammatory effects to antioxidant benefits3.

By selecting sauces that are nutrient-dense and low in empty calories, you’re infusing your chicken dishes with elements that support your overall health journey.

Balancing Flavor and Health in Chicken Dishes

A delicate balance between flavor and health is the hallmark of a truly satisfying meal. By choosing flavorful yet health-conscious sauces, you’re enhancing the taste of your chicken and encouraging a sustainable approach to wellness.

Criteria For Selecting Low-Calorie Sauces

As you embark on the path of sauce selection, remember that your choices extend far beyond the confines of a plate. The criteria you use today shape not only the taste of your meals but also your approach to wellness and the art of mindful eating.

  • Caloric Content per Serving

When it comes to sauces, caloric content can significantly impact the overall nutritional value of your meal. Opting for sauces that boast lower calorie counts per serving, as verified by labels or nutritional information, ensures you’re not unwittingly amassing excess calories4.

  • Nutritional Profile and Ingredient Quality

When it comes to sauces, the quality of the ingredients is just as important as the calorie amount. Prioritize sauces rich in vitamins, minerals, and antioxidants while avoiding artificial additives, added sugar, and unhealthy fats.

  • Flavor and Versatility

The magic of sauces lies in their ability to elevate the taste of various chicken preparations. A sauce’s adaptability to different cooking methods and flavors is crucial.

When selecting low-calorie sauces, consider their versatility – can they complement grilled and sautéed chicken? Do they harmonize with various seasonings? A sauce that effortlessly adapts to different preparations promises a culinary journey filled with exciting gastronomic possibilities.

5 Types Of Best Low-Calorie Sauces For Chicken

Whether you’re seeking a tangy twist, creamy indulgence, herb-infused elegance, Asian inspiration, or a fiery kick, these sauces will revolutionize how you savor your chicken creations. From taco sauce to roasted peppers, your culinary journey is about to become an exciting tapestry of flavor.

1. Tangy and Zesty Options

  • Lemon-Herb Vinaigrette: Enhance the vibrancy of your dishes with a burst of citrusy freshness. This healthy sauce, crafted with a harmonious blend of zesty lemon juice, fragrant herbs, and a dash of olive oil, is the perfect complement for grilled chicken breast atop a bed of crisp mixed greens. Drizzle it over a colorful arrangement of steamed vegetables or brown rice to infuse your meal with a refreshing tang.
  • Balsamic Reduction with Fresh Berries: Elevate the elegance of your chicken creations with a touch of sophistication. A balsamic reduction infused with the sweetness of fresh berries and the sourness of lemon juice introduces a delightful juxtaposition of flavors. This sauce effortlessly transforms your grilled chicken breast into a masterpiece, harmonizing with the smokiness of roasted peppers or adding a luxurious twist to your salad dressing.
  • Greek Yogurt Tzatziki Sauce: Embark on a Mediterranean journey with the creamy allure of Greek yogurt tzatziki sauce. Bursting with refreshing cucumbers, zesty lemon juice, and aromatic dill, this sauce is a savory companion to grilled chicken and brown rice. You can use this low-calorie dressing for steamed vegetables or a dollop of whole wheat pita for a health-conscious gyro-inspired delight.

2. Creamy and Indulgent Choices

  • Lightened-Up Alfredo Sauce: Savor the decadence of an indulgent classic, reimagined with a healthy twist. Lightened-up Alfredo sauce, crafted with a creamy base of low-fat sour cream and a sprinkle of grated Parmesan, adds velvety elegance to your chicken breast. Elevate your meal with roasted peppers for a burst of color and depth of flavor.
  • Avocado Lime Crema: Infuse your chicken dishes with a luxurious creaminess, courtesy of ripe avocados and zesty lime. Avocado lime crema, a luscious creation, can be generously drizzled over chicken atop a bed of brown rice or as a salad dressing. This is a great low-calorie condiment that you can use for a taco-inspired experience or for steamed vegetables.
  • Coconut Milk Curry Sauce: Embark on a culinary adventure with the exotic allure of coconut milk curry sauce. Crafted with rich coconut milk and aromatic spices, this sauce pairs splendidly with grilled chicken or brown rice. For an extra layer of depth, consider using it as a dipping sauce for roasted peppers or a companion for steamed vegetables.

3. Herb-Infused Delights

  • Pesto with Spinach and Walnuts: Elevate your chicken dishes with a burst of herbal freshness. Pesto sauce, enriched with vibrant spinach, olive oil, and crunchy walnuts, adds a delightful layer of flavor to your chicken breast. Pair it with steamed vegetables for a nutritious twist, or use it as a dip for roasted peppers for a delectable snack.
  • Chimichurri Sauce: Transport your taste buds to the heart of Argentina with the vibrant and herbaceous chimichurri sauce. This sauce is a delightful accompaniment to grilled chicken breast, offering a harmonious blend of parsley, garlic, and red wine vinegar. Consider using it as a versatile brown rice condiment or a dipping sauce for a vibrant salad.
  • Cilantro-Lime Yogurt Sauce: Embrace the irresistible combination of zesty lime and vibrant cilantro. Cilantro-lime yogurt sauce, infused with Greek yogurt for a creamy touch, is a perfect companion for your chicken creations. Use it as a dipping sauce for steamed vegetables.

4. Asian-Inspired Flavors

  • Teriyaki Glaze: Embark on an Asian culinary adventure with the irresistible allure of teriyaki glaze. This savory-sweet creation enhances the flavor profile of your chicken, offering a delightful contrast when paired with the nutty goodness of rice—experiment using it as a dipping sauce for steamed vegetables or a marinade for a unique twist.
  • Ginger-Scallion Sauce: Embolden your dishes with the robust flavors of ginger and scallions. Ginger-scallion sauce, with its aromatic blend, complements the tender simplicity of grilled chicken.
  • Hoisin-Garlic Sauce: Immerse yourself in the rich tapestry of Asian flavors with hoisin-garlic sauce. This sauce’s sweet and savory notes enhance the depth of your chicken while also serving as a versatile dipping sauce for steamed veggies. For a delightful fusion, consider pairing it with whole grain for a satisfying and nutritious meal.

5. Spicy and Fiery Options

  • Sriracha-Lime Aioli: Ignite your taste buds with the fiery allure of Sriracha-lime aioli. This daring sauce adds a spicy kick to your chicken and stir fry veggies, balanced by the zesty freshness of lime.
  • Harissa-Spiced Yogurt Sauce: Embark on a journey through North African cuisine with the robust intensity of harissa-spiced yogurt sauce. The bold flavors of harissa enhance the grilled chicken breast, while the creamy yogurt base offers a cooling contrast. 
  • Chipotle Pepper Drizzle: Embrace the smoky depth of chipotle peppers with a tantalizing drizzle. Chipotle pepper drizzle elevates the flavor profile of your chicken with a touch of smokiness and spice. You can experiment by using classic hot sauce or spicy salsa.
  • Orange Mexican Sauce: Prepare to be delighted by this spicy sauce with its flavor, versatility, and freshness. Crafted from a blend of tomatoes, onions, garlic, avocado or olive oil, dried chili peppers, apple cider vinegar, and a pinch of salt, this sauce promises to elevate your culinary experience to new heights.

DIY Low-Calorie Sauce Tips

Crafting your healthy sauces and low-calorie condiments is a culinary adventure that allows you to personalize flavors and boost the nutritional value of your dishes. From zesty salad dressings to sugar-free sauces, here’s how to create homemade sauces that tantalize your taste buds without compromising health.

  • Incorporating Fresh Herbs and Spices for Flavor Enhancement 

Elevate your sauces with fresh herbs and spices’ vibrant and aromatic power. These natural ingredients add depth to your creations, whether basil, cilantro, thyme, or cumin.

Sprinkling your favorite herbs in a homemade sauce can transform a simple dish into a gourmet experience. Blend them with distilled vinegar, a hint of soy sauce, or even your favorite sauces to create a harmonious blend of flavors that excite the palate.

  • Using Greek Yogurt or Low-Fat Sour Cream as a Base

Greek yogurt and low-fat sour cream are your secret weapons for creating creamy, guilt-free sauces. These dairy delights are a healthier alternative to traditional bases like heavy cream or mayonnaise.

Mix them with herbs, spices, and even a dash of yellow mustard for a rich, tangy ranch dressing. Combine with salt-free seasonings for a zesty alternative to store-bought dressings. You’ll be amazed at the creaminess they bring to your sauces without the excess calories.

  • Blending Fruits and Vegetables for Natural Sweetness and Thickness

Nature’s bounty offers a treasure trove of flavors to enhance your sauces. Blend fruits like berries, mangoes, or citrus for a burst of natural sweetness, creating a delightful contrast to the tanginess of distilled vinegar. Experiment with pureed vegetables like roasted peppers to add a unique thickness and smokiness to your peanut or sugar-free BBQ sauce.

Final Thoughts

In the journey towards a healthier you, the significance of choosing the best low-calorie sauces for chicken cannot be overstated. These sauces aren’t just condiments; they are your allies in the battle against excess calories. With every mindful drizzle, you’re crafting a path to weight loss success.

These sauces let you indulge in flavor without guilt, making your chicken dishes a satisfying and guilt-free delight. So, let the choices on your plate reflect your commitment to your goals. Embrace the magic of low-calorie sauces and savor the taste of victory on your weight loss journey.


1 Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, Chung ST, Costa E, Courville A, Darcey V, Fletcher LA, Forde CG, Gharib AM, Guo J, Howard R, Joseph PV, McGehee S, Ouwerkerk R, Raisinger K, Rozga I, Stagliano M, Walter M, Walter PJ, Yang S, Zhou M. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019 Jul 2;30(1):67-77.e3. doi: 10.1016/j.cmet.2019.05.008. Epub 2019 May 16. Erratum in: Cell Metab. 2019 Jul 2;30(1):226. Erratum in: Cell Metab. 2020 Oct 6;32(4):690. PMID: 31105044; PMCID: PMC7946062.

2 Processed Foods and Health. (2019, June 24). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/processed-foods/

3 Jiang TA. Health Benefits of Culinary Herbs and Spices. J AOAC Int. 2019 Mar 1;102(2):395-411. doi: 10.5740/jaoacint.18-0418. Epub 2019 Jan 16. PMID: 30651162

4 Jeffery RW, Rydell S, Dunn CL, Harnack LJ, Levine AS, Pentel PR, Baxter JE, Walsh EM. Effects of portion size on chronic energy intake. Int J Behav Nutr Phys Act. 2007 Jun 27;4:27. doi: 10.1186/1479-5868-4-27. PMID: 17597516; PMCID: PMC1929118.


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