Guide to Healthy Sauces
Suffering on your next cut is no longer required with these 8 brands
With summer around the corner, there’s no better time to release a list of some of my favorite brands I use to reduce the typical friction that comes along with torching fat. We’ve compiled 22 selections across 8 different brands to support your fat loss arc.
Whether you’re cutting or just looking for low-calorie, real-ingredient sauce/marinade alternatives to improve your homemade dishes, there’s something for everyone to add to their cooking toolkit.
The sauces outlined below hit the following criteria:
Seed oil-free
No high fructose corn syrup
Sugar-free/low-sugar
< 40 cal/serving
Primal Kitchen
About Primal Kitchen
Primal Kitchen has dominated the condiment & sauce space since it's founding in 2014 by health & fitness legend Mark Sisson. Their product line has since expanded vastly to mayonnaise, salad dressings, hot sauces, marinades, & cooking oils. All of which are seed oil-free using avocado oil & real, high-quality ingredients.
Sauces
*Buffalo Sauce (Phys Favorite)*
Calories/serving: 25 cal
Ingredients: Cayenne Pepper Sauce (Aged Red Cayenne Peppers, Distilled Vinegar, Salt, Garlic), Avocado Oil, Water, Potato Starch, Organic Distilled Vinegar, Organic Garlic Powder, Organic Paprika, Tamarind Seed Gum
Calories/serving: 30 cal
Ingredients: Tomato Puree (Water, Tomato Paste), Pineapple Juice Concentrate, Date Paste, Apple Cider Vinegar, Coconut Aminos (Coconut Syrup, Himalayan Salt), Sea Salt, Yellow Mustard (Water, Vinegar, Mustard Seed, Salt, Turmeric, Paprika), Tapioca Starch, Black Pepper, Natural Smoke Flavor, Ancho Powder, Onion Powder, Garlic, Garlic Powder
Calories/serving: 15 cal
Ingredients: Water, Organic Coconut Aminos (Organic Coconut Syrup, Himalayan Salt), Organic Balsamic Vinegar (Organic Wine Vinegar, Organic Concentrated Grape Must), Organic Dates, Organic Orange Juice Concentrate, Sea Salt, Organic Tapioca Starch, Organic Ginger, Organic Garlic, Organic Tamarind, Organic Sesame Seeds, Organic Distilled Vinegar, Organic Sesame Oil, Organic Yeast Extract
Calories/serving: 10 cal
Ingredients: Organic Tomato Concentrate, Organic Balsamic Vinegar (Organic White Wine Vinegar, Organic Grape Must), Organic Distilled Vinegar, Salt, Less Than 2% Of: Organic Onion Powder, Organic Garlic Powder, Organic Spices
Noble Made
About Noble Made
A brand under The New Primal, Noble Made is focused on creating healthier condiments avoiding hydrogenated vegetable oils, refined sugars, & artificial additives. Noble Made uses extra virgin olive oil as their base.
Sauces
Calories/serving: 15 cal
Ingredients: Water, Cayenne Pepper, Distilled Vinegar, Extra Virgin Olive Oil, Salt, Tapioca Starch, Xanthan Gum
Calories/serving: 35 cal
Ingredients: Tomato Puree (Water, Tomato Paste), Apple Cide Vinegar, Apple Juice Concentrate, Salt, Contains 2 Percent or Less of: Paprika, Onion Powder, Chili Powder, Black Pepper, Natural Smoke Flavor, Garlic Powder, Tamarind, Ginger Powder, Chili de Arbol, Cayenne, Coriander, Allspice, Cloves
*Less-Sugar Mustard BBQ Sauce (Phys Favorite)*
Calories/serving: 15 cal
Ingredients: Water, Mustard (Water, Vinegar, Mustard Seed, Salt, Turmeric, Paprika, Clove, Red Pepper), Apple Cider Vinegar, Pineapple Juice Concentrate, Tomato Paste, Salt, Tapioca Starch, Garlic Powder, Cracked Mustard Seed, Onion Powder, Black Pepper, Tamarind Concentrate, Paprika, Cayenne Powder, Allspice, Clove
Calories/serving: 10 cal
Ingredients: Water, tomato paste, apple cider vinegar, pineapple juice concentrate, sea salt, onion powder, garlic powder, allspice, clove
G Hughes
About G Hughes
Founded in 2010 by Guy Hughes, the G Hughes Sugar-Free brands specializing in sugar-free, low-calorie sauces & marinades while avoiding high fructose corn syrup, added sugar, artificial preservatives, & hydrogenated oils.
Sauces
*Sweet Chili Sauce (Phys Favorite)*
Calories/serving: 5 cal
Ingredients: Water, Red Bell Peppers, Hot Cherry Peppers (Cherry Peppers, Water, Vinegar, Salt), Modified Corn Starch, Contains 2% or Less of Salt, Tamari Soy Sauce (Water, Soybeans, Salt, Alcohol), Garlic, Cayenne Pepper Sauce (Aged Red Cayenne Pepper, Distilled Vinegar, Salt, Natural Flavoring, Xanthan Gum, Granulated Garlic), Spices, Garlic Powder, Citric Acid, Sucralose
Calories/serving: 10 cal
Ingredients: Vine-Ripened Crushed Tomatoes (Water, Crushed Tomatoes), Cider Vinegar, Distilled Vinegar, Modified Cornstarch, Contains 2% or Less of Salt, Dehydrated Onion, Lemon Juice Concentrate (Adds a Trivial Amount of Sugar), Spices, Garlic Powder, Caramel Color, Natural Honey Flavor, Hickory Smoke, Xanthan Gum, Sucralose
Calories/serving: 5 cal
Ingredients: Tomato Puree (Water, Tomato Paste), Plum Puree, Cider Vinegar, Distilled Vinegar, Modified Cornstarch, Salt, Onion, Canola Oil, Cracked Black Pepper, Garlic Powder, Onion Powder, Tamari Soy Sauce (Water, Soybeans, Salt), Caramel Color, Natural Hickory Smoke, Spices, Xanthan Gum, Sucralose
Calories/serving: 5 cal
Ingredients: Water, Distilled Vinegar, Tomato Paste, Modified Corn Starch, Salt, Apple Cider Vinegar, Chipotle Puree (Water, Chipotle Peppers), Apple Juice Concentrate*, Spices, Natural Smoke Flavor, Xanthan Gum, Dried Garlic, Caramel Color, Sucralose, Spice Extractives
Siete
About Siete
Siete was founded in 2014 by Veronica Garza & her family in Austin, Texas. The company got its humble beginnings when Veronica, dealing with autoimmune conditions, created grain-free almond flour tortillas to enjoy her family’s Mexican-American cuisine. Today, they now offer a variety of sauces, tortillas, snacks, & chips all designed to be gluten-free, grain-free, & dairy-free.
Sauces
Calories/serving: 5 cal
Ingredients: Water, Jalapeno, Avocado Oil, Apple Cider Vinegar, Dates, Garlic, Sea Salt, Konjac, Turmeric Powder
Calories/serving: 10 cal
Ingredients: Water, Avocado Oil, Carrots, Apple Cider Vinegar, Dates, Sea Salt, Habanero Pepper Powder, Garlic, Konjac, Turmeric Powder, Guajillo Pepper Powder, Beet Juice Powder
REP Provisions
About REP Provisions
Based in Bixby, Oklahoma, REP Provisions is a meat delivery service company founded in 2020 by a team of athletes, ranchers, cooks, & conservationists. Their focus is on providing beef, pork, chicken, & bison from regenerative farms, as well as developing healthy, low-calorie sauces to pair with their meats.
Sauces
Calories/serving: 5 cal
Ingredients: Distilled Water, Organic Coconut Aminos, Red Wine Vinegar, Balsamic Vinegar, Hickory Smoke Concentrate, Lime Juice, Honey, Molasses, Spices including Garlic & Onion, Sea Salt
Calories/serving: 5 cal
Ingredients: Honey, Distilled Water, Pineapple Juice, Organic Coconut Aminos, Molasses, Bourbon, Tapioca Starch, Garlic, Sea Salt, Lemon Juice, Pepper Sauce, Garlic, Onion, Beef Gelatin Powder
Calories/serving: 5 cal
Ingredients: Honey, Pineapple Juice, Distilled Vinegar, Organic Coconut Aminos, Molasses, Organic Chili Sauce (Dates, Apple Cider Vinegar, Garlic, Sea Salt, Crushed Red Pepper), Balsamic Vinegar, Concentrated Orange Juice, Garlic, Tapioca Starch, Rice Vinegar, Orange Extract, Spices, Beef Gelatin Powder
Melinda’s
About Melinda’s
Founded in 1989 by brothers Greg & David Figueroa, the brand started as a passion project to share their love for chili peppers. Melinda’s uses fresh habanero peppers and real ingredients like carrots, onions, & garlic in their over 40 sauces & condiments to balance heat with a bold flavor.
Sauces
Calories/serving: 5 cal
Ingredients: Cayenne Pepper Mash, White Vinegar, Water, Sweet Pepper Mash, Tomato Puree, White Onion, Garlic, Red Pepper Flakes, Salt, Xanthan Gum
Redbloom
About Redbloom
In 2023, founder Steph Peng began Redbloom as a call to answering her personal struggle with IBS & her desire to create a spicy condiment that wouldn’t compromise her gut health. Their staple product is a chili crisp oil uniquely crafted with avocado oil & lion’s mane to support spice-induced flare-ups.
Sauces
*Chili Crisp Oil (Phys Favorite)*
Calories/serving: 35 cal
Ingredients: Avocado Oil, Sichuan Chili Flakes, Korean Chili Powder, Himalayan Pink Salt, Organic Lion’s Mane, Organic Zinc Salt (as Zinc Gluconate), Organic MCT Oil, Oil-Infused: Habanero, Sichuan Peppercorn, Ginger, Shallots, Garlic, Star Anise, Cinnamon Bark, Black Cardamom
Taste Flavor Co.
About Taste Flavor Co.
Started in 2020 by a team of nutrition experts & bodybuilders, Taste Flavor Co. offers several low-calorie, all-natural ingredient sauces without artificial preservatives & seed oils.
Sauces
Calories/serving: 10 cal
Ingredients: Water, Honey, Red Jalapeno Pepper Mash (Jalapenos, Salt, Vinegar), Erythritol, Tomato Paste, Garlic Powder, Chile Gochugaru Powder, Food Starch, Salt, Onion Powder, Spices, Shiitake Mushroom Powder, Cayenne Pepper
Calories/serving: 10 cal
Ingredients: Water, Yellow Mustard (Water, Distilled Vinegar, Mustard Seed, Salt, Turmeric, Paprika Powder), Honey, Salt, Food Starch, Garlic Powder, Onion Powder, Sucralose
We’re more bullish than ever on the future here. Stay healthy & we’ll see you next week.
Your friend,
BTP
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True Made ketchup is really tasty without any added sugar and a just a few natural ingredients. I don't eat a lot of ketchup, but they're my go to when I do. Give it a try. They make other sauces but I've never tried them and couldn't honestly recommend them.