Sauces

Classic Tomato Marinara

Best for:PastaPizzaChicken

½ cup (about 125 g) · 48 cal · 13 mg sodium · 40 min

Fresh Basil Pesto

Best for:PastaFishChicken

1 tablespoon (about 15 g) · 61 cal · 18 mg sodium · 10 min

Creamy Greek Yogurt Ranch

Best for:SaladDippingChicken

2 tablespoons (about 30 g) · 17 cal · 17 mg sodium · 10 min

Balsamic Herb Vinaigrette

Best for:SaladVegetablesGrain Bowls

2 tablespoons (about 30 g) · 99 cal · 17 mg sodium · 5 min

Honey-Dijon Mustard Sauce

Best for:ChickenFishSalad

1 tablespoon (about 15 g) · 13 cal · 64 mg sodium · 5 min

Smoky Lower-Sugar BBQ Sauce

Best for:ChickenPorkTurkey

2 tablespoons (about 32 g) · 22 cal · 25 mg sodium · 30 min

Fresh Tomato Salsa

Best for:TacosDippingFish

¼ cup (about 60 g) · 14 cal · 4 mg sodium · 15 min

Light Turkey & Herb Gravy

Best for:TurkeyChickenVegetables

¼ cup (about 60 g) · 33 cal · 18 mg sodium · 17 min

Lower-Sodium Teriyaki Sauce

Best for:Stir-FryFishChicken

1 tablespoon (about 15 g) · 14 cal · 109 mg sodium · 10 min

Greek Tzatziki

Best for:Sandwiches & WrapsChickenFish

2 tablespoons (about 30 g) · 21 cal · 8 mg sodium · 15 min

Classic Chimichurri

Best for:Lean BeefChickenFish

1 tablespoon (about 15 g) · 48 cal · 3 mg sodium · 15 min

Lighter Buffalo Sauce

Best for:ChickenVegetablesSandwiches & Wraps

1 tablespoon (about 15 g) · 13 cal · 151 mg sodium · 8 min

Lemon-Garlic Yogurt Sauce

Best for:FishChickenVegetables

2 tablespoons (about 30 g) · 24 cal · 9 mg sodium · 5 min

Avocado-Lime Crema

Best for:TacosGrain BowlsFish

2 tablespoons (about 30 g) · 38 cal · 6 mg sodium · 10 min

Peanut-Ginger Sauce

Best for:Grain BowlsStir-FryChicken

2 tablespoons (about 30 g) · 54 cal · 56 mg sodium · 10 min

Lighter Caesar Dressing

Best for:SaladSandwiches & WrapsVegetables

2 tablespoons (about 30 g) · 38 cal · 54 mg sodium · 10 min

Italian Herb Dressing

Best for:SaladMarinadeChicken

2 tablespoons (about 30 g) · 93 cal · 10 mg sodium · 5 min

Green Goddess Yogurt Dressing

Best for:SaladVegetablesFish

2 tablespoons (about 30 g) · 21 cal · 8 mg sodium · 10 min

Thousand Island–Style Yogurt Dressing

Best for:Sandwiches & WrapsSaladTurkey

2 tablespoons (about 30 g) · 27 cal · 38 mg sodium · 10 min

Creamy Blue Cheese Yogurt Dressing

Best for:SaladDippingChicken

2 tablespoons (about 30 g) · 27 cal · 52 mg sodium · 5 min

Fresh Cocktail Sauce

Best for:SeafoodFishDipping

2 tablespoons (about 30 g) · 13 cal · 43 mg sodium · 5 min

Dill-Pickle Tartar Sauce

Best for:FishSeafoodSandwiches & Wraps

2 tablespoons (about 30 g) · 29 cal · 70 mg sodium · 10 min

Apple Cider Vinaigrette

Best for:SaladVegetablesGrain Bowls

2 tablespoons (about 30 g) · 91 cal · 15 mg sodium · 5 min

Sesame-Ginger Dressing

Best for:SaladGrain BowlsVegetables

2 tablespoons (about 30 g) · 74 cal · 55 mg sodium · 5 min

Tahini-Lemon Dressing

Best for:Grain BowlsSaladVegetables

2 tablespoons (about 30 g) · 47 cal · 9 mg sodium · 5 min

Cilantro-Lime Dressing

Best for:SaladGrain BowlsTacos

2 tablespoons (about 30 g) · 33 cal · 7 mg sodium · 5 min

Raspberry-Balsamic Vinaigrette

Best for:SaladChickenTurkey

2 tablespoons (about 30 g) · 78 cal · 10 mg sodium · 5 min

Citrus-Poppy Seed Dressing

Best for:SaladChickenGrain Bowls

2 tablespoons (about 30 g) · 80 cal · 9 mg sodium · 5 min

Mustard-Herb Pan Sauce

Best for:PorkChickenTurkey

¼ cup (about 60 g) · 32 cal · 74 mg sodium · 13 min

Mushroom-Shallot Pan Sauce

Best for:Lean BeefChickenPork

¼ cup (about 60 g) · 47 cal · 19 mg sodium · 22 min

Horseradish Yogurt Cream

Best for:Lean BeefFishVegetables

1 tablespoon (about 15 g) · 9 cal · 17 mg sodium · 5 min

Mediterranean Roasted Red Pepper Sauce

Best for:FishChickenPasta

¼ cup (about 60 g) · 50 cal · 3 mg sodium · 22 min

Romesco Sauce

Best for:FishVegetablesChicken

2 tablespoons (about 30 g) · 51 cal · 2 mg sodium · 15 min

Tomato-Basil Pizza Sauce

Best for:PizzaPastaSandwiches & Wraps

3 tablespoons (about 45 g) · 21 cal · 8 mg sodium · 5 min

Cranberry-Orange Sauce

Best for:TurkeyPorkGrain Bowls

¼ cup (about 60 g) · 30 cal · 1 mg sodium · 17 min

Jamaican Jerk Sauce

Best for:ChickenFishPork

1 tablespoon (about 15 g) · 22 cal · 31 mg sodium · 15 min

Jamaican Escovitch Pepper Sauce

Best for:FishSeafoodVegetables

¼ cup (about 60 g) · 19 cal · 7 mg sodium · 20 min

Jamaican Mango–Scotch Bonnet Sauce

Best for:FishChickenGrain Bowls

1 tablespoon (about 15 g) · 16 cal · 1 mg sodium · 20 min

Caribbean Pineapple-Lime Sauce

Best for:ChickenSeafoodFish

2 tablespoons (about 30 g) · 23 cal · 1 mg sodium · 18 min

Cuban Mojo Sauce

Best for:PorkChickenFish

1 tablespoon (about 15 g) · 45 cal · 1 mg sodium · 10 min

Mexican Red Enchilada Sauce

Best for:ChickenTurkeyGrain Bowls

¼ cup (about 60 g) · 31 cal · 14 mg sodium · 25 min

Roasted Tomatillo Salsa Verde

Best for:TacosChickenFish

¼ cup (about 60 g) · 21 cal · 2 mg sodium · 20 min

Smoky Chipotle Tomato Sauce

Best for:TurkeyTacosChicken

2 tablespoons (about 30 g) · 17 cal · 19 mg sodium · 15 min

Roasted Poblano Yogurt Sauce

Best for:TacosGrain BowlsFish

2 tablespoons (about 30 g) · 16 cal · 7 mg sodium · 20 min

Mole-Inspired Cocoa-Chile Sauce

Best for:ChickenTurkeyVegetables

¼ cup (about 60 g) · 54 cal · 14 mg sodium · 35 min

Peruvian Aji Verde Yogurt Sauce

Best for:ChickenFishVegetables

2 tablespoons (about 30 g) · 27 cal · 20 mg sodium · 10 min

Indian Tikka Tomato-Yogurt Sauce

Best for:ChickenVegetablesGrain Bowls

½ cup (about 125 g) · 57 cal · 17 mg sodium · 30 min

Indian Mint-Cilantro Chutney

Best for:VegetablesChickenSandwiches & Wraps

1 tablespoon (about 15 g) · 5 cal · 4 mg sodium · 10 min

Tamarind-Date Chutney

Best for:VegetablesGrain BowlsSandwiches & Wraps

1 tablespoon (about 15 g) · 27 cal · 2 mg sodium · 25 min

Thai Basil-Lime Sauce

Best for:FishChickenStir-Fry

1 tablespoon (about 15 g) · 22 cal · 79 mg sodium · 10 min

Lower-Sugar Thai Sweet Chili Sauce

Best for:DippingChickenSeafood

1 tablespoon (about 15 g) · 15 cal · 1 mg sodium · 13 min

Light Thai Coconut Curry Sauce

Best for:VegetablesChickenFish

¼ cup (about 60 g) · 47 cal · 73 mg sodium · 22 min

Vietnamese Nuoc Cham–Inspired Dressing

Best for:Grain BowlsSaladFish

2 tablespoons (about 30 g) · 10 cal · 150 mg sodium · 10 min

Japanese Miso-Ginger Sauce

Best for:FishVegetablesGrain Bowls

1 tablespoon (about 15 g) · 37 cal · 140 mg sodium · 5 min

Korean Gochujang-Style Sesame Sauce

Best for:Grain BowlsChickenVegetables

1 tablespoon (about 15 g) · 26 cal · 139 mg sodium · 10 min

Chinese Garlic Stir-Fry Sauce

Best for:Stir-FryChickenVegetables

2 tablespoons (about 30 g) · 27 cal · 127 mg sodium · 8 min

Moroccan Chermoula

Best for:FishChickenMarinade

1 tablespoon (about 15 g) · 45 cal · 4 mg sodium · 10 min

Harissa-Yogurt Sauce

Best for:ChickenVegetablesSandwiches & Wraps

2 tablespoons (about 30 g) · 26 cal · 22 mg sodium · 22 min

Za’atar-Lemon Yogurt Sauce

Best for:ChickenVegetablesGrain Bowls

2 tablespoons (about 30 g) · 27 cal · 8 mg sodium · 5 min

Nordic Dill-Mustard Sauce

Best for:FishVegetablesSandwiches & Wraps

1 tablespoon (about 15 g) · 35 cal · 56 mg sodium · 5 min