-By Devon Price, RD/LD

When we think about cutting calories, we often focus on the obvious culprits—fried foods, sugary drinks, or oversized desserts. But one sneaky source of extra calories hides in plain sight: sauces.

Creamy dressings, barbecue sauce, teriyaki glaze, and aioli can pack surprising amounts of sugar, fat, and sodium into just a few spoonfuls. That “light drizzle” over your salad or sandwich can easily add 100–200 calories without you realizing it. And because sauces are often paired with otherwise healthy foods, we tend to underestimate their impact.

I’ll be honest—I love sauces. Give me Chick-fil-A sauce on anything and I’m a happy person! But in my opinion, sauces are the sneakiest form of calories on the planet. And here’s why…

Why Sauces Add Up Quickly

The issue isn’t just the calories—it’s how easy they are to overdo. We rarely measure sauce portions, and restaurants often serve them generously.

Example: You order a healthy salad that starts at 350 calories. Add a packet of dressing, and suddenly you’re at 600 calories.

Still think I’m exaggerating? One container of Chick-fil-A sauce contains 140 calories—roughly the same as eight grilled nuggets that you’re dipping into that sauce!

The Good News: You Don’t Have to Give Up Sauce

Getting familiar with sauces and dressings can be a game-changer for your calorie deficit. Sauces can:

- Turn a boring meal into something delicious.
- Help you enjoy the same ingredients in new ways.
- Keep you from getting food boredom while sticking to your goals.

The trick is swapping high-calorie bases for lighter ones and measuring your portions.

Lower-Calorie Sauce Bases & Recipes

Creamy Sauces

Creamy sauces usually start with mayo or sour cream, but you can dramatically reduce calories (and increase protein) by using pureed cottage cheese.

Here’s why it works:

- 1 cup cottage cheese: ~200 calories, ~30g protein
- 1 cup sour cream: ~480 calories, ~8g protein
- 1 cup mayo: ~1,440 calories, 0g protein

To make:

1. Blend a container of cottage cheese until smooth.
2. Add a splash of water if needed for texture.
3. Store in the original container and use throughout the week.

Recipes to Try

- Cottage Cheese Ranch
  - - 16oz pureed cottage cheese
    - 1 packet ranch seasoning
    - 1–2 tbsp red wine vinegar
- Cottage Cheese Honey Mustard
  - - 1 cup pureed cottage cheese
    - ¼ cup mustard
    - Sprinkle paprika, dill, and salt
- Cottage Cheese Southwest Dressing
  - - 16oz pureed cottage cheese
    - 1 cup salsa
- Lower-Calorie Peanut Sauce (Pad Thai)
  - - 2 tbsp lime juice
    - 1 garlic clove, minced
    - ½ tsp crushed red pepper flakes
    - 1 tbsp soy sauce or coconut aminos
    - ¼ tsp powdered ginger
    - ½ tsp rice vinegar
    - ¼ cup peanut butter (or ¼ cup PB2 + ½ cup water for lower fat)
    - Dash cayenne (optional)
    - ⅛ cup pureed cottage cheese + ⅛ cup water

Oil-Based Sauces

Oil-based sauces are trickier to lighten since oils have 100–130 calories per tablespoon. The key is portion control.

Tips:

- Measure your oil with a spoon, then toss to coat greens evenly.
- Choose lower-calorie vinaigrettes and measure before adding.
- Learn to recognize true serving sizes so you can eyeball more accurately over time.

Recipes to Try

- Moroccan Dipping Sauce
  - - ¼ cup lemon juice
    - 1 garlic clove, crushed
    - ½ tsp ground cumin
    - ¼ tsp paprika
    - Pinch cayenne
    - ¼ tsp salt
    - ⅓ cup extra-virgin olive oil
    - 2 tbsp minced cilantro or parsley
    - Salt & pepper to taste
- BBQ Wet Rub
  - - 2 tsp paprika
    - 2 tsp garlic powder
    - 1 tsp onion powder
    - 1 tsp chili powder
    - ½ tsp cumin
    - ½ tsp chipotle powder (or smoked paprika)
    - 1 tsp sea salt
    - ½ tsp pepper
    - 1 tbsp brown sugar
    - 2 tbsp olive oil
    - 2 tbsp lime juice

Final Tips for Sauce Lovers

- Ask for sauces on the side when eating out.
- Dip, don’t pour.
- Use salsa, mustard, hot sauce, or yogurt-based dressings for a lighter punch.
- Always measure creamy or oil-based sauces so you can enjoy them without sabotaging your goals.