20 Healthy Homemade Sauces, Dressings, and Dips
These healthy homemade sauce, dressing, and dip recipes will make all your meals more flavorful and exciting. Each recipe is easy to make and full of nutritious ingredients, without compromising on taste! Plus, get the recipe for healthy homemade tzatziki sauce.
Here is my number one tip as a Registered Dietitian for making healthy foods taste delicious: add a healthy homemade dressing or sauce! Dressing is not just for salad, and it can really elevate a meal from bland to exciting. Homemade sauces are perfect to add to grilled or roasted vegetables, fish, meat, or tofu.
These healthy sauces, dressings, and dips add tons of flavor and nutrition to pasta, whole grains, vegetables, proteins, and more. You’ll find plenty of recipe inspiration, from healthy homemade pesto sauce, to tahini sauce, to healthy pasta sauce! Find a homemade sauce recipe for all dietary preferences, including vegan sauces, gluten free sauces, and dairy free sauces.
Health benefits of making your own sauces and dressings
Making your own sauces, dressings, and dips instead of buying the premade versions can positively affect your health!
- Homemade sauces typically have less sodium and sugar than store bought ones. Brands usually add salt and sugar for both flavor and preservation to sauces and dressings. Both sodium (from salt) and added sugar are nutrients to limit in our diets. When you make your own sauces and dressings at home, you can control exactly how much (if any!) salt and sugar you add.
- They contain nutritious ingredients. Homemade dressings, sauces and dips can be full of healthy ingredients that add even more nutrition to a meal! You can add nutritious and flavorful ingredients like nuts, legumes, greens, and herbs to your sauces.
- Homemade sauces make healthy foods flavorful and delicious. If you’re trying to eat more vegetables or have some picky eaters in the family, add your favorite sauce or dressing to meals. Just like salad greens taste better with salad dressing, other foods like vegetables, pasta, fish, and whole grains taste amazing with a sauce!
Key ingredients in homemade sauces, dressings, and dips
While each homemade sauce will have different ingredients, I recommend keeping a variety of ingredients on hand so you can always whip up a recipe at a moments notice. Once you try different recipes and figure out which flavors you like, you can even start customizing them based on your personal preferences!
Here are some key ingredients to keep on hand to make healthy homemade sauces:
- Healthy cooking oils: olive oil, avocado oil, sesame oil, rapeseed oil
- Vinegars: balsamic vinegar, red wine vinegar, rice vinegar, apple cider vinegar
- Citrus: fresh lemons and limes
- Spices and dried herbs: turmeric, chili powder, cumin, garlic powder, oregano, Italian spice blend, red pepper flakes, salt, pepper
- Fresh herbs: basil, cilantro, parsley, dill, mint
- Aromatics: garlic, onion, shallot, ginger root
- Nuts and seeds: almonds, pine nuts, walnuts, cashews, sesame seeds, hemp seeds
- Nut butters: peanut butter, almond butter, tahini
- Dairy: Greek yogurt, parmesan cheese, goat cheese
- Beans and legumes: chickpeas, white beans, black beans, peas
- Leafy greens: kale, spinach, arugula
- Liquid sweeteners: honey, maple syrup
- Mustard: Dijon, honey mustard, spicy mustard
Tools and utensils you need to make and store homemade sauces
- Food processor. I make most of my homemade sauces and dips using my food processor. It’s best for recipes that call for more solid ingredients than liquid ones.
- Blender. For sauces and dressings with plenty of liquid ingredients, you can use a blender.
- Citrus juicer: This juicer makes quick work of juicing lemons and limes, without worrying about seeds getting into you sauce.
- Microplane zester: to incorporate garlic, ginger, and citrus zest into your sauces.
- Small whisk to evenly mix all the sauce ingredients together.
Store your homemade sauces, dressings, and dips in glass jars, airtight containers, or salad dressing bottles. Since homemade sauces do not contain preservatives, they don’t last as long as a sauce you can buy at the store. Most homemade sauces, dressings, and dips will keep well stored in the fridge for 5-7 days.
Freeze leftover sauces for up to 3 months, and just defrost them in the fridge before using them again.
What to pair with healthy sauces, dressings, and dips
- Vegetables: roasted, grilled, stir fried, or steamed vegetables
- Proteins: salmon, shrimp, or tofu
- Grain bowls
- Raw vegetables
- Pita bread
- Tortilla chips
- Sweet potato fries
Below, find the recipes for healthy homemade sauces, dressings, and dips to suit any mood!
Healthy Homemade Sauces and Dressings
Easy & Healthy Peanut Sauce Recipe
You will want to put this healthy peanut sauce on everything once you taste it! It’s easy to make from simple ingredients, many of which you probably have in your pantry right now. I am pretty much addicted to this healthy peanut sauce. We’ve been having it once a week (at least) with dinner since
Healthy Chimichurri Sauce
You’ll want to put this healthy chimichurri sauce on everything! It’s packed with fresh herb flavor and super easy to make. It comes together in just about 10 minutes, so prep some tonight to have for the week. This healthy chimichurri sauce is absolutely LOADED with flavor. If you love fresh herbs, garlic, and lemon,
Romesco sauce originates from Catalonia, an autonomous region in northeastern Spain. Fishermen traditionally prepare the sauce to serve with fish. Romesco sauce is full of nutritious ingredients. It’s typically made with roasted tomatoes, olive or sunflower oil, garlic, peppers, and almonds, pine nuts, or hazelnuts. Some recipes include vinegars, onion, and fresh herbs.
Romesco adds a ton of flavor and texture to foods, and it’s not just for fish! It’s quite versatile – use as a pasta sauce, on sandwiches, or on grilled vegetables. Romesco sauce is vegan and gluten free
Sesame Ginger Miso Dressing
This sesame ginger miso dressing is delicious on salads, grain bowls, and more. It’s quick and easy to prepare, and packed with nutritious ingredients like white miso, tahini, and fresh ginger. As a Registered Dietitian, I love to make vegetables taste amazing. One of the best ways to make vegetables more appealing is to add
Quick & Healthy Greek Yogurt Salad Dressing
This healthy homemade Greek yogurt salad dressing is creamy, zesty, and versatile. It’s quick & easy to make and perfect for tossing into salads or drizzling on grain bowls, sandwiches, or wraps. This creamy Greek yogurt dressing is the best healthy homemade salad dressing to keep in the fridge. It’s super easy to make and
5-Minute Greek Yogurt Feta Dill Dressing
This creamy feta dill dressing is made with Greek yogurt for a nutritious boost of protein. It’s fresh, zippy, and takes just five minutes to prepare in a food processor. Use it to dress salads, as a spread for sandwiches, or drizzled onto grain bowls!
Quick & Easy Lemon Tahini Sauce
This quick and easy lemon tahini sauce is the perfect addition to salads, grain bowls, vegetables, and pretty much any meal. It takes five minutes to make and requires just a few simple ingredients. Keep a batch in your fridge to easily elevate your meals. One of my top tips as a Registered Dietitian to
Roasted Red Pepper Tahini Sauce
This roasted red pepper tahini sauce recipe is quick & easy to make with wholesome ingredients like tahini, garlic, and roasted red peppers. It is thick, creamy, and perfect as a sauce for sandwiches, grain bowls, salads, and falafel. In case you haven’t noticed, we love tahini sauce recipes around here! I have recipes for
Healthy Homemade Tahini Goddess Dressing
This nutritious and delicious homemade tahini goddess dressing is smooth, creamy, and versatile. Make a batch to add to salads and meals all week long! Have you ever tasted Annie’s Goddess Dressing? It’s one of my absolute favorites – it’s thick and creamy with the perfect balance of salty, tangy, and herb flavors. It tastes
Healthy Homemade Tahini Green Goddess Sauce
This versatile green goddess tahini sauce is packed full of bright, zesty flavors and pairs perfectly with salads, grain bowls, falafel, and much more. Make a batch today to have for the week! This tahini green goddess dressing is so versatile, healthy, and tastes great on just about anything! I love to put this green
Green Sauce for Pasta Recipe
This vibrant spinach and basil green sauce for pasta is a delicious way to get your greens in. Make it tonight for an easy weeknight dinner win, or meal prep a batch for a week of healthy eats!
Parsley Pesto Sauce Recipe
This parsley pesto sauce is packed with vibrant flavor and pairs perfectly with your favorite pasta, sandwiches, grain bowls, or more. It’s a versatile and easy recipe that takes just a few minutes to prepare. As a Registered Dietitian, one of my favorite ways to make healthy foods taste amazing is by adding homemade sauces
Kale Pesto for pasta
This kale pesto pasta is just a minor twist on a classic pesto recipe, bringing a little different flavor and even more vibrant green color to the dish. Kale packs a big nutritional punch, and adds many nutrients to a classic pesto recipe. This pesto recipe is vegetarian and gluten free.
Vegan Sun-Dried Tomato Sauce with Pasta
You won’t believe this sun-dried tomato pasta is completely vegan! The decadent, velvety sauce coats the noodles perfectly to create this healthy pasta recipe (yes, pasta can be healthy!). Top this pasta off with fresh basil or parsley for an easy weeknight dinner win! A warm bowl of pasta is one of the most comforting
Vegan Creamy Rosé Wine & Tomato Pasta Sauce Recipe
This creamy vegan pasta recipe combines ripe tomatoes with rosé wine and fresh basil to create a comforting blush pasta sauce that’s completely dairy free.
The Best Homemade Guacamole (Vegan, Gluten Free)
There are few better snacks than tortilla chips and guacamole. All you need is 10 minutes and 7 ingredients to make the best homemade guacamole that rivals your favorite restaurant! Stop buying store bought guacamole and make your own Guacamole is one of the best ways to enjoy avocado. It goes with pretty much everything
Loaded Greek Salad Hummus For a Crowd
Hummus is a humble yet nutritious food, packed with plant based protein and healthy fats. It’s naturally vegan and gluten free. You can use veggie sticks, better-for-you crackers or whole wheat pita for dipping to up the nutrition factor.
Honey Whipped Goat Cheese Dip with Pomegranate
Make this easy honey whipped goat cheese as an appetizer for your next gathering! Topped with pomegranate seeds and balsamic glaze, serve it with crostini for a quick yet delicious dish. As a Registered Dietitian and recipe creator, you can bet that my favorite part of hosting is providing delicious appetizers and snacks for my
Nutritious Homemade Beet Tzatziki Dip
This homemade tzatziki recipe uses creamy Greek yogurt, grated beets, fresh herbs, and lemon to create a dip that takes just 10 minutes to prepare! It takes just a few minutes to make, and everyone will love it! As a Registered Dietitian, it’s no surprise that I love to make all sorts of healthy homemade
Tzatziki Sauce (recipe below)
Traditional tzatziki sauce originates from Southeast Europe and the Middle East. It’s a yogurt based sauce mixed with cucumbers, fresh herbs, garlic, salt, and lemon. It’s incredibly refreshing and versatile!
You can use tzatziki sauce as a dip with vegetables and pita, as a creamy salad dressing, a sandwich spread, or paired with grilled vegetables, tofu, fish, or falafel. Tzatziki sauce is vegetarian (contains dairy) and gluten free.Print
Tzatziki is a yogurt based sauce mixed with cucumbers, fresh herbs, garlic, salt, and lemon. It’s incredibly refreshing and versatile!
- 1 cup Greek yogurt (any fat content works)
- 1/2 cup grated cucumber, excess water squeezed out*
- 1/4 cup fresh dill, chopped
- 2 tbsp lemon juice
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1/4 tsp salt
- Combine everything together in a mixing bowl.
- Mix together until well combined.
- Enjoy immediately!
*Wrap grated cucumber in a clean tea towel or paper towels. Firmly squeeze out as much water with your hands.
Best eaten right away, but you can store tzatziki in an airtight container in the fridge for up to 3 days. Give the sauce a stir before serving after refrigeration.
Serve tzatziki with veggie crudite, pita, falafel, or as a salad dressing or sandwich spread.
Keywords: homemade tzatziki, tzatziki sauce