8 Low Calorie Sauce Recipes That Helped Me Get Lean (and Stay Lean)
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Recipes in this Video
7 recipes
Ingredients
- ●2 cups cooked pasta (penne or rotini)
- ●1 cup cooked chicken, diced
- ●4 slices bacon, cooked and crumbled
- ●1 cup cherry tomatoes, halved
- ●1 cup romaine lettuce, chopped
- ●1/2 cup low-fat Greek yogurt
- ●1 ripe avocado
- ●1 lime, juiced
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●Salt and pepper to taste
- ●1/4 cup fresh cilantro, chopped (optional)
Instructions
- 1In a large bowl, combine the cooked pasta, diced chicken, crumbled bacon, halved cherry tomatoes, and chopped romaine lettuce.
- 2In a blender, add the Greek yogurt, avocado, lime juice, garlic powder, onion powder, salt, and pepper. Blend until smooth and creamy.
- 3Pour the avocado lime sauce over the pasta mixture and toss until everything is well coated.
- 4Taste and adjust seasoning with more salt and pepper if needed.
- 5If desired, add chopped cilantro for extra flavor and toss again.
- 6Serve immediately or refrigerate for 30 minutes to allow flavors to meld.
- 7Garnish with additional cilantro or lime wedges before serving.
Equipment
large mixing bowlblendermeasuring cupsmeasuring spoonsserving spoon
Ingredients
- ●1 cup jalapeños, diced
- ●1 cup cream cheese, softened
- ●1/2 cup shredded cheddar cheese
- ●1/2 cup cooked bacon, crumbled
- ●1 package refrigerated crescent roll dough
- ●1/4 cup honey
- ●1 tbsp chipotle sauce
- ●1 tbsp Dijon mustard
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●1/4 tsp salt
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2In a mixing bowl, combine the diced jalapeños, cream cheese, cheddar cheese, and crumbled bacon. Mix until well combined.
- 3Unroll the crescent roll dough and separate it into triangles.
- 4Place a spoonful of the jalapeño mixture onto the wide end of each triangle.
- 5Fold the dough over the filling and pinch the edges to seal, forming a pocket.
- 6Place the filled pockets on a baking sheet lined with parchment paper.
- 7Bake in the preheated oven for 12-15 minutes or until golden brown.
- 8While the pockets are baking, prepare the chipotle honey mustard by mixing honey, chipotle sauce, Dijon mustard, garlic powder, onion powder, and salt in a small bowl.
- 9Once the hot pockets are done, remove them from the oven and let them cool slightly before serving.
- 10Serve the hot pockets warm with the chipotle honey mustard for dipping.
Equipment
mixing bowlbaking sheetparchment paperspoon
🌶️🌶️🌶️Low
Ingredients
- ●8 large eggs
- ●1/2 cup milk
- ●1 cup diced bell peppers
- ●1 cup diced onions
- ●1 cup cooked and crumbled turkey sausage
- ●1 cup shredded low-fat cheese
- ●8 whole wheat tortillas
- ●1/4 cup maple syrup
- ●1/4 cup hot sauce
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●1/4 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1In a large bowl, whisk together the eggs and milk until well combined.
- 2Add the diced bell peppers, onions, cooked turkey sausage, and season with garlic powder, onion powder, salt, and black pepper. Mix well.
- 3In a large skillet over medium heat, scramble the egg mixture until fully cooked. Remove from heat and let cool slightly.
- 4Lay out the tortillas on a clean surface. Evenly distribute the scrambled egg mixture among the tortillas, adding a sprinkle of shredded cheese to each.
- 5Roll each tortilla tightly, folding in the sides as you go to create a burrito. Wrap each burrito in plastic wrap or foil.
- 6Place the wrapped burritos in a freezer-safe bag or container and freeze for up to 3 months.
- 7To make the low-cal maple buffalo sauce, combine maple syrup and hot sauce in a small bowl. Stir in garlic powder, onion powder, salt, and black pepper.
- 8To serve, remove a burrito from the freezer and unwrap. Microwave for 2-3 minutes or until heated through.
- 9Drizzle with the maple buffalo sauce before eating.
Equipment
large bowlskilletplastic wrapfreezer-safe bagmicrowave
🌶️🌶️🌶️Low
Ingredients
- ●1 lb chicken breast, cut into bite-sized pieces
- ●1 cup breadcrumbs
- ●1/2 cup grated Parmesan cheese
- ●1 tsp dried oregano
- ●1 tsp garlic powder
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●2 eggs, beaten
- ●1 tbsp olive oil
- ●1 cup Greek yogurt
- ●1/2 cucumber, grated and drained
- ●1 clove garlic, minced
- ●1 tbsp lemon juice
- ●1 tbsp fresh dill, chopped
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a bowl, mix breadcrumbs, Parmesan cheese, oregano, garlic powder, salt, and pepper.
- 3Dip each chicken piece into the beaten eggs, then coat with the breadcrumb mixture.
- 4Place the coated chicken nuggets on a baking sheet lined with parchment paper.
- 5Drizzle olive oil over the chicken nuggets.
- 6Bake in the preheated oven for 15-20 minutes, or until golden brown and cooked through.
- 7While the chicken is baking, prepare the tzatziki sauce by combining Greek yogurt, grated cucumber, minced garlic, lemon juice, and dill in a bowl.
- 8Mix well and season with salt to taste.
- 9Once the chicken nuggets are done, remove them from the oven and let them cool slightly.
- 10Serve the chicken nuggets warm with the tzatziki sauce on the side.
Equipment
baking sheetmixing bowlwhiskgrater
pescatarian
Ingredients
- ●2 cups cooked chicken, shredded
- ●1 cup romaine lettuce, chopped
- ●1/2 cup cherry tomatoes, halved
- ●1/4 cup red onion, thinly sliced
- ●1/4 cup corn, canned or frozen
- ●1/4 cup black beans, rinsed and drained
- ●4 whole wheat tortillas
- ●1/2 cup low-calorie chipotle ranch dressing
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●1/2 tsp cumin
- ●1/4 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1In a large bowl, combine the shredded chicken, romaine lettuce, cherry tomatoes, red onion, corn, and black beans.
- 2In a separate small bowl, mix together the low-calorie chipotle ranch dressing, garlic powder, onion powder, cumin, salt, and black pepper until well combined.
- 3Pour the dressing over the chicken and vegetable mixture and toss until everything is evenly coated.
- 4Lay out the whole wheat tortillas on a clean surface.
- 5Divide the chicken salad mixture evenly among the tortillas, placing it in the center of each one.
- 6Fold the sides of the tortilla over the filling, then roll it up tightly from the bottom to the top to form a wrap.
- 7Cut each wrap in half diagonally and serve immediately, or wrap in foil for a portable meal.
- 8Enjoy your healthy chipotle ranch chicken salad wraps!
Equipment
large bowlsmall bowlspatulaknifecutting board
🌶️🌶️🌶️Low
vegetarianplant-baseddairy-freeegg-freegluten-freenut-freesoy-free
Ingredients
- ●4 cups mixed salad greens
- ●1 cup shredded red cabbage
- ●1 cup shredded carrots
- ●1/2 cup sliced bell peppers (red and yellow)
- ●1/2 cup chopped green onions
- ●1/4 cup chopped cilantro
- ●1/4 cup sliced almonds
- ●1/4 cup sesame seeds
- ●1/4 cup rice vinegar
- ●2 tbsp low-sodium soy sauce
- ●1 tbsp sesame oil
- ●1 tbsp honey or agave syrup
- ●1 tsp grated ginger
- ●1/2 tsp garlic powder
- ●Salt and pepper to taste
Instructions
- 1In a large bowl, combine the mixed salad greens, shredded red cabbage, shredded carrots, sliced bell peppers, chopped green onions, and chopped cilantro.
- 2In a small bowl, whisk together the rice vinegar, soy sauce, sesame oil, honey (or agave syrup), grated ginger, garlic powder, salt, and pepper to create the vinaigrette.
- 3Pour the vinaigrette over the salad mixture and toss gently to combine.
- 4Sprinkle the sliced almonds and sesame seeds on top of the salad.
- 5Serve immediately or refrigerate for up to 30 minutes before serving to allow flavors to meld.
- 6Enjoy your refreshing Asian Crunch Salad!
Equipment
large mixing bowlsmall mixing bowlwhiskserving utensils
Ingredients
- ●1 hoagie roll
- ●4 oz sliced turkey breast
- ●2 oz sliced provolone cheese
- ●1/2 cup low-calorie grinder slaw
- ●1 tbsp mayonnaise
- ●1 tsp mustard
- ●1/2 tsp black pepper
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
Instructions
- 1Slice the hoagie roll in half lengthwise.
- 2Spread mayonnaise and mustard on the inside of the hoagie roll.
- 3Layer the sliced turkey breast evenly on the bottom half of the roll.
- 4Add the provolone cheese on top of the turkey.
- 5Spoon the low-calorie grinder slaw over the cheese.
- 6Sprinkle black pepper, garlic powder, and onion powder on top of the slaw.
- 7Close the sandwich with the top half of the hoagie roll.
- 8Press down gently to compact the sandwich.
- 9Cut the sandwich in half for easier handling.
- 10Serve immediately or wrap in foil for later.
Equipment
knifecutting boardspatulameasuring spoons
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