These healthy sauces, salsas, dips, & dressing recipes are an easy & delicious way to jazz up chicken, vegetables, pasta, rice, & more. Prep them ahead of time when you want to get a nourishing meal on the table in a hurry!

Healthy Sauces, Salsas, Dips, and Dressings in a colorful collage.

You can thank my client, Jessica, for this delicious round-up of healthy sauces, salsas, dips, and dressings!

We had been cooking together for awhile when Jessica asked me for some easy sauce recipes as a delicious way to jazz up healthy meal staples like vegetables, grilled chicken, fish, pasta, rice, and more.

Jazz up your healthy staples with one of these mouth watering sauces, salsas, dips, and dressings!

I thought this was a FABULOUS recipe round-up idea, because sauces, salsa, dips, and dressings are an incredibly healthy AND delicious way to add flavor to your favorite easy meals.

What to Pair Your Healthy Sauces, Salsas, Dressings, & Dips With

Superfood Salad
  • Omnivore: Grilled Chicken, Roast Turkey, Steak, Burgers, Pork Chops, Lamb Chops
  • Pescatarian: Seared Salmon, Baked Halibut, Fish Tacos, Grilled Shrimp, Seared Scallops
  • Vegetarian: Yogurt, Cottage Cheese, Scrambled Eggs, Quesadillas
  • Vegan: Roast/Steamed/Raw Vegetables, Salads, Pasta, Falafel, Rice & Grain Bowls, Polenta, Fruit

These Healthy Sauces Will Up Your Nutrition Game Too!

  • They’re a delicious way to eat more veggies! And, yes, salsa counts as a vegetable serving IMO 🙂
  • Zesty herbs and spices are rich in compounds that fight inflammation & reduce cellular damage to boost health.
  • Your picky eaters will SWOON to eat their veggies. Bring on the ranch dressing!
  • If you’re cutting back on calories, sauces & salsas are a delicious way to add flavor without adding a lot of calories.

What sauces are low calorie?

Many of these healthy sauces, especially the salsa recipes, provide a delicious nutrient boost, while keeping the added calories low. Others may not be super low cal, but serve up healthy fats to fill you up & promote longevity and good health.

Nutrient dense, and bursting with flavor, these sauces, salsas, dips, and dressings are inspired by cuisines around the world including Asian, Greek, Indian, Mexican, Middle Eastern, South American, and more!

Keep these ingredients stocked in your pantry to whip up healthy sauces anytime!

herbs in a glass measuring cup with a squeeze of fresh lemon juice
Photo by Jan Sedivy on Unsplash
  • Heart healthy oils. Extra virgin olive oil, garlic infused oil (for low FODMAP sauces) nut & seed oils, avocado oil, & expeller pressed high oleic sunflower oil
  • Zippy vinegars. Apple cider, balsamic (traditional & white), rice, red/white wine, fruit infused (raspberry, peach, passionfruit, & more).
  • Fresh citrus. Lemon zest, lime juice, orange & grapefruit.
  • Fruits & veggies. Berries, cherries, greens, mango, onions, peaches.
  • Pantry staples. Jarred & canned: artichoke hearts, beans, capers, ketchup, gluten free tamari, mayo, mustard, olives, sun dried tomatoes, & diced tomatoes.
  • Probiotic rich yogurt + cheese. Greek, Skyr style, goat & sheep milk, & lactose free yogurt. Blue, Feta, & Parmesan.
  • Nuts & Seeds. Almonds, hemp seeds, pecans, pine nuts, pumpkin seeds, sesame seeds, walnuts, & more.
  • Anti-inflammatory rich herbs & spices. Just a few to have on hand include basil, cardamom, cilantro, cinnamon, cumin, dill, fennel, garlic, parsley, oregano, pepper, rosemary, & turmeric.

Props! What You Need to Make & Store Your Healthy Sauces

Let’s move on to all the delicious recipes!

All of these healthy sauce, salsa, dip, and dressing recipes are gluten free and vegetarian. Plus, many of them are vegan & paleo as well.

THANKS SO MUCH TO ALL OF MY DIETITIAN & FOOD BLOGGER FRIENDS FOR SHARING THEIR DELICIOUS RECIPES! Be sure to click on the links to the recipes you want to try the most or pin this post~there’s a perfect sauce for everyone!

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Before you go! Want even more healthy sauces, salsas, dips, and dressings? Check out all my favorites here at The Spicy RD–> Dips, Dressings, & Sauces Enjoy!

Let’s Chat! What are your favorite healthy sauces? Which of these recipes do you want to make first?

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  1. Thank you very much for these great recipe

  2. I love how healthy sauces takes away the guilt when I pile it on. I don’t want to feel guilty about what I eat so this post is super helpful. Thanks for answering all those questions, especially ones I never thought of. Great article!

    1. EA Stewart says:

      Hi Tina! Thanks so much! I agree-healthy sauces are a delicious way to pile on flavor without adding a lot of extra calories. Enjoy!

  3. Thank you so much for including my vegan cheese sauce! So many tasty options here! Can’t wait to make them! 🙂

    1. EA Stewart says:

      Hi Sherri! Most welcome, and thanks for your delicious contribution. I love having recipe ideas for all different types of diets 🙂

  4. Kristen Wood says:

    Thanks so much for including my Avocado Hummus! This is such a fabulous round-up. I can’t wait to try many of these out! xo.

    1. EA Stewart says:

      Hi Kristen! Thanks so much for sharing your delicious recipe. I’m pretty sure Avocado Hummus goes on EVERYTHING 🙂