When following a low sugar or keto diet, finding sauces and condiments without added sugars can be a challenge. Many popular sauces like ketchup, barbecue sauce, teriyaki, and sweet and sour sauce are loaded with sugar. Thankfully, there are plenty of great options for sugar-free sauces to flavor your foods.
Some quick answers to common questions about no sugar sauces:
What are some sugar-free sauces I can use?
Some sauces that are typically sugar-free include yellow mustard, hot sauces, vinegar-based sauces like balsamic vinegar and red wine vinegar, tahini, herb sauces made with olive oil or avocado oil, ginger sauce, curry sauces, chimichurri, and grainy mustard. Look for brands without added sugars.
Are there sugar-free versions of tomato sauce and ketchup?
Yes, you can find low sugar and sugar-free tomato sauce, pizza sauce, marinara sauce, and ketchup. Look for brands that use minimal added sugars or natural sweeteners like stevia or erythritol instead of plain sugar.
What about soy sauce and teriyaki sauce?
Regular soy sauce does not contain added sugar. Look for low sodium soy sauce to limit sodium intake. For teriyaki, use a sugar-free teriyaki sauce or make your own using soy sauce, rice vinegar, garlic, ginger, and erythritol or stevia for sweetness.
Can I use oil and vinegar salad dressings?
Yes, vinaigrettes made with oil and vinegar are typically sugar-free. Avoid creamy dressings as they often have added sugars. Make your own simple dressings with extra virgin olive oil, balsamic or red wine vinegar, Dijon mustard, and herbs/spices.
Sugar-Free Condiments
Here are some of the best condiment choices that are sugar-free:
Mustard
Plain yellow mustard, Dijon mustard, whole grain mustard, and spicy mustard are usually sugar-free. Some honey mustards and other flavored mustards may have added sugar, so check labels.
Mayonnaise
Regular mayonnaise does not contain added sugar. Be careful of low fat, light, or flavored mayonnaise products as they sometimes have added sugars.
Hot Sauce
Hot sauces like Tabasco, Cholula, Texas Pete, and Frank’s Red Hot contain zero sugar. Feel free to use them liberally to add heat and flavor.
Horseradish Sauce
Prepared horseradish sauce is a good choice. Read labels to select a brand without added sugars. You can also make your own by mixing grated fresh horseradish with Greek yogurt.
Salsa
Look for brands of salsa made without fruit juices or added sugars. Many have just tomatoes, onions, peppers, cilantro, lime juice, etc. Homemade salsa is easy to make and customize to your tastes.
Guacamole
Plain homemade guacamole made from avocados, lime juice, onions, tomatoes, cilantro, and salt is naturally sugar-free. Some store-bought guacs have added sugars so check first.
Tahini
Tahini is a paste made from ground sesame seeds. It’s used to make hummus or as a sauce on its own. Plain tahini has no added sugars.
Vinegars
Vinegars like white wine vinegar, balsamic, sherry, rice wine, red wine, and apple cider vinegar contain no sugar and are very versatile.
Homemade Sugar-Free Sauce Recipes
Making your own sauces is a great way to control ingredients and avoid added sugars. Here are some recipes to try:
Easy Sugar-Free BBQ Sauce
| 1 cup no sugar added ketchup |
| 1/4 cup balsamic vinegar |
| 2 tablespoons Worcestershire sauce |
| 1 tablespoon yellow mustard |
| 1 teaspoon garlic powder |
| 1 teaspoon onion powder |
| 1/2 teaspoon black pepper |
| 1/4 teaspoon salt |
Whisk together all ingredients until smooth. Simmer over medium heat 5-10 minutes to meld flavors.
Simple Sugar-Free Teriyaki Sauce
| 1/2 cup soy sauce |
| 1/4 cup rice vinegar |
| 2 tablespoons water |
| 1 tablespoon sesame oil |
| 2 garlic cloves, minced |
| 1 teaspoon grated fresh ginger |
| 1/2 teaspoon erythritol or stevia extract |
Combine all ingredients in a bowl and mix well. Let flavors meld for at least 15 minutes before using.
Healthy Tahini Sauce
| 1/2 cup tahini |
| 1/4 cup water |
| Juice from 1 lemon |
| 2 garlic cloves, minced |
| 1 tablespoon olive oil |
| 1/2 teaspoon salt |
| 1/4 teaspoon pepper |
Whisk together all ingredients until smooth and creamy. Taste and adjust seasoning if needed.
Purchased Sugar-Free Sauce and Condiment Options
If you don’t have time to make your own, here are some specific products to look for:
Ketchup and Tomato Sauces
| Heinz No Sugar Added Ketchup |
| Walden Farms Ketchup |
| Victoria Low Carb Marinara Sauce |
| Rao’s Homemade Marinara Sauce |
Salad Dressings
| Brianna’s Sugar Free Salad Dressings |
| G Hughes Sugar Free Salad Dressings |
| Walden Farms Salad Dressings |
Teriyaki and Soy Sauces
| Coconut Secret Coconut Aminos |
| Bragg Liquid Aminos |
| San-J Tamari Soy Sauce |
Hot Sauces
| Cholula Hot Sauce |
| Frank’s RedHot Sauce |
| Tabasco Sauce |
| Texas Pete Hot Sauce |
Barbecue Sauces
| G Hughes Sugar Free BBQ Sauce |
| Guy’s Sugar Free BBQ Sauce |
| Sweet Baby Ray’s No Sugar Added BBQ Sauce |
Tips for Avoiding Added Sugars
Here are some tips to help you choose sugar-free sauces:
Read nutrition labels
Flip that bottle over and read the nutritional information. Check the sugar content per serving, and make sure there are no added sugars in the ingredients list.
Watch out for “low sugar” claims
A product may claim to be “low sugar” but still contain sugar substitutes. Check the carb counts and ingredients.
Avoid “fat free” products
Fat free products tend to have more added sugars to make up for flavor. Opt for full fat versions without sweeteners.
Look for shortest ingredients lists
The fewer ingredients a sauce has, the less likely it contains extra sugars. Homemade is best.
Choose oils and vinegars
Olive oil, balsamic vinegar, etc. are go-to sugar-free options for drizzling and dressing foods.
Skip the honey mustard
Mustard is great, but honey mustard and other flavored mustards often have added sugar even when not detectable by taste.
Healthy Meal Ideas Using Sugar-Free Sauces
Here are some ideas for using sugar-free sauces in healthy low carb, keto, or diabetes-friendly meals:
Grilled chicken with sugar-free barbecue sauce
Brush chicken breasts with sugar-free barbecue sauce before grilling. Char and caramelize the sauce. Serve with a side salad.
Stir fry with soy sauce
Make a veggie and protein stir fry. Flavor it with a splash of regular soy sauce or coconut aminos instead of sugary stir fry sauces.
Taco salad with salsa
Top taco salad greens with ground beef or turkey, avocado, cheese, and salsa for an easy weeknight meal.
Veggie kabobs with chimichurri
Marinate veggies in herbs, oil, vinegar, and seasonings to make a chimichurri sauce. Skewer and grill veggies, brushing with more chimichurri.
Shrimp with cocktail sauce
Make shrimp cocktail with large shrimp and sugar-free cocktail sauce for dipping. Horseradish, ketchup, and a splash of lemon juice make an easy cocktail sauce.
Burgers with mayo and mustard
Top juicy burgers with mustard, mayo, pickles, onion, and tomato for a filling low carb meal. Add lettuce leaves or mushroom buns.
Salmon with dill sauce
Mix Greek yogurt, lemon juice, garlic, and dill to make a quick sugar-free cream sauce for salmon. Bake or grill salmon filets topped with the sauce.
Chicken wings with hot sauce
For spicy chicken wings, coat with your favorite hot sauce or buffalo wing sauce before baking. Serve with celery and ranch dressing.
Zoodles with marinara
Spiralized zucchini noodles tossed in sugar-free marinara sauce makes a perfect pasta alternative. Add meatballs for extra protein.
Conclusion
With some label reading and choosing whole food-based sauces over processed ones with additives, it’s easy to find and make sauces with no added sugars. Mustard, olive oil, herbs, spices, vinegar, hot sauce, garlic, soy sauce, and tahini are all great places to start for flavoring foods without adding excess sugar. Whip up homemade sauces and dressings to take control of ingredients. With these tips, you’ll have delicious and healthy sauces to flavor your low carb, keto, diabetic, or other diet-friendly meals.
