ReBuilt Meals Pro Tips: Low-Calorie Sauces and Condiments for Any Meal

Tomatoes ready to be made into salsa.

Whether you’re looking to spice up your prepared meals from Rebuilt Meals or discover new options for adding flavor to your own cooking, these tasty sauce and condiment ideas from our executive chef are sure to satisfy your taste buds while adding just a few calories to your diet. We know that the secret to staying on track with a healthy lifestyle is enjoyment, not restriction. Check out these smart swaps that let you level up your meals, not your waistline! Stay for more posts in our Rebuilt Meals Pro Tips series.

At Rebuilt Meals in Tampa, we are passionate about making it easy to eat healthy. We believe that a busy life shouldn’t disqualify you from delicious meals prepared with fresh ingredients that come from nature. Our flexible, chef-prepared meal plans are designed to fit a variety of dietary preferences, from plant-based and keto to performance-focused and traditional. Pause, change, or cancel your plan at any time. Choose your prepared meal plan today and enjoy home delivery or local pickup.

Healthy Sauces and Condiments Packed with Taste, Not Calories


Not only are most salsas low in calories, but they are also available in an incredible variety of flavors! From a basic pico de gallo that can go on everything to unique options that blend traditional salsa ingredients with fruits or delightful spices, you’ll never run out of options when it comes to this low-calorie sauce. The level of spiciness is totally up to you, with salsas ranging from absolutely zero heat to something so hot, it’ll have your tongue playing “the floor is lava” in your mouth. Pour it on eggs, breakfast burritos, taco salads, wraps, and more.

Pro Tip: Check the nutrition label for added sugar and sodium content. Fruity salsas with mango or pineapple may not be getting all their sweetness from fresh fruit!

Low-Sodium Soy Sauce

If you love stir frys, you know how key it is to incorporate the full, salty flavor of soy sauce. Traditional soy sauce packs a huge sodium punch, but the reduced-sodium variety lets you enjoy the same taste without overloading your daily salt intake. Soy sauce is a great addition to homemade sauces when you’re looking for a quick, versatile flavor enhancer for veggies, fish, chicken, and more. For richer flavor, you can try oyster sauce, which is thicker and “saucier.”

Pro Tip: Check the ingredients label to ensure that unnecessary additives, like caramel color or preservatives, are not included in the brand of soy sauce you plan to buy.

Hot Sauce

If you love a spicy kick to basically everything you eat, keep a bottle of hot sauce handy. Like salsa, hot sauce comes in an almost endless variety of flavors. From specialty hot sauces made by local vendors to the typical reddish-orange bottle you’ll find in the supermarket, you’ll certainly be able to discover your favorite. You may find that hot sauce is more versatile than salsa due to its smooth, liquid consistency. On the other hand, you may find the vinegary taste to be off putting. Luckily, you can often find hot sauce to suit your fancy. When you do, you’ll understand why so many people swear by the low-calorie condiment!

Pro Tip: Be careful when using hot sauce that it does not irritate your mouth or stomach, and always wash your hands after cooking with it so that you do not accidentally touch your eyes.

Tzatziki Sauce

It’s difficult to find a low-calorie sauce that delivers on the creaminess factor. Thankfully, the (Greek) gods stepped in with tzatziki, a yogurt-based sauce that is refreshingly cool and just a bit tangy. It often includes cucumbers, olive oil, garlic, salt, and a bit of lemon juice and herbs.

Pro Tip: Be mindful of how much of this sauce you add to your meals, as the inclusion of olive oil in the ingredients (along with just how delicious it is) can increase the calories of your meal quickly.


This humble yellow condiment is ready for everything: wraps, sandwiches, salads, chicken, and even as a sauce ingredient itself. Mustard comes in a few varieties with distinct flavors that you can use to achieve culinary favorites from around the world. Check out spicy brown, French dijon, and hot Chinese mustard in addition to the classic yellow variety. For a sweet treat, add just a bit of honey to any mustard style. It makes for a great salad dressing!

Pro Tip: Be careful when using sweet mustards, like honey mustard. The sugar content can add up fast, which can increase the amount of calories you’re adding (as well as the amount you’re eating in general — it’s easy to overeat sweet food!).

Low-Carb, Low-Calorie, and Low-Sugar Versions of Classic Favorites

Many sauce and condiment brands have caught on to the health-focused desires of consumers and now produce “diet” versions of their classic offerings. Look for products with any of the following on their label: diet, light, lite, low calorie, low fat, low carb, low sugar, reduced sugar, or other modifiers that imply the version you’re looking at is an alternative to the original product. These diet-friendly options are typically available for dips, sauces, dressings, and condiments made by well-known brands, but some niche brands specifically produce low-calorie products.

Pro Tip: Some products are marketed as having “zero calories.” However, a defined serving size that includes fewer than five calories can actually be labeled as having zero calories. These foods are often still low in calories, but it is important to monitor how many servings you consume.

Pair These Tasty Sauces with Prepared Meals Delivered to Your Door

At Rebuilt Meals, we strive to make eating healthy more about what you get back and less about what you have to sacrifice. Instead of using time you don’t have to prepare food everyday, sign up for a prepared meal plan that lets you choose the type and amount of meals you get per week. No cooking, no kits, no trips to the grocery store — just tasty, chef-prepared meals delivered right to your doorstep. Get started today!