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

• Salads
• Vegetables: roasted, grilled, stir fried, or steamed vegetables
• Proteins: salmon, shrimp, or tofu
• Grain bowls
• Tacos
• Raw vegetables
• Pita bread
• Tortilla chips
• Sweet potato fries
• Pasta

Below, find the recipes for healthy homemade sauces, dressings, and dips to suit any mood!

Healthy Homemade Sauces and Dressings

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.

Let me know if you love these recipes by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

Print

Save this post for later to one of your Pinterest boards