Healthy Sauce Recipes

Find healthy, delicious sauce recipes including BBQ, cheese, cream and pasta sauce. Healthier recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Easy Pea & Spinach Carbonara

Rating: 4.5 stars 13
Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.
By Adam Hickman

Skillet Steak with Mushroom Sauce

Rating: 3 stars 6
This steak, broccolini and pea dinner is a one-skillet meal that will be on your table in just 25 minutes! The pan drippings combine with mushrooms, broth and grainy mustard to make a thick and delicious sauce.
By Diabetic Living Magazine

Homemade Spaghetti Sauce with Fresh Tomatoes

Rating: 5 stars 1
This easy homemade spaghetti sauce recipe calls for fresh tomatoes, so it's perfect for summertime when you have a bumper crop of homegrown beauties or you went overboard at the farmers' market. Aside from the tomatoes and a sprig of fresh basil, you need just a handful of pantry ingredients and 15 minutes of active time to make this healthy pasta sauce. Serve it over spaghetti or your favorite pasta shape on its own or with the addition of cheese, herbs, meatballs or sausage. Or use it in recipes such as lasagna and eggplant Parmesan.
By Julia Levy

White Wine Lemon-Caper Sauce

Rating: 5 stars 3
Got leftover white wine to use up? Lucky for you, using white wine for cooking can ramp up the flavor of your dish. Make this mouthwatering lemony sauce that's great for drizzling on roasted chicken, fish, halloumi or tofu. Or, use it as an easy homemade pasta sauce.
A portrait of Breana Killeen, M.P.H., RD
By Breana Lai Killeen, M.P.H., RD

Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce

Rating: 4.5 stars 9
In this healthy sheet-pan chicken recipe, meaty bone-in chicken thighs and broccoli florets are tossed with sesame oil and roasted on the same pan for a delicious and easy dinner with minimal cleanup. While the chicken and broccoli cook, whip together the simple scallion-ginger sauce. The sauce would also be wonderful spooned over salmon, tofu or grain bowls; it is easily doubled or tripled!
By Carolyn Casner

Avocado Pesto

Rating: 5 stars 10
Avocados add a silky consistency and cheese-like richness to this dairy-free pesto recipe. Toss it with pasta, spread it on baguette slices to make bruschetta, or use it for a healthy mayo substitute on your sandwich.
By Jason Mraz

Tofu & Snow Pea Stir-Fry with Peanut Sauce

A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead.
Patsy Jamieson
By Patsy Jamieson

Quick Turkey Meat Sauce

Rating: 5 stars 5
This lean Bolognese is made with ground turkey instead of ground beef and the result is just as delicious! Plus, finely chopped mushrooms are incorporated into the sauce (undetected!) for an easy way to eat more vegetables. Serve this healthy, hearty sauce with your favorite pasta, or over polenta with a sprinkling of Parmesan cheese.
By Carolyn Casner

Garden Tomato Sauce

Rating: 5 stars 1
This garden-fresh tomato sauce is a delicious way to use summer-ripe tomatoes. Or freeze whole tomatoes and make this sauce later on in the winter. Just remove the cores and freeze them whole. Then, turn your frozen tomatoes into a garden-fresh sauce any time of the year. For pizza sauce: In Step 2, cook until thickened to about the consistency of pizza sauce, 1 1/2 to 2 hours. Remove from the heat, transfer to a blender, add 2 tablespoons tomato paste and blend until smooth.
By EatingWell Test Kitchen

Creamy Broccoli Pasta

Rating: 4.5 stars 3
If you're looking for a simple weeknight pasta dish, look no further. This vegetarian dinner is done in only 20 minutes and packs plenty of broccoli along with creamy goodness thanks to mascarpone cheese and low-fat Greek yogurt.
By Carolyn Casner

Chopped Rainbow Salad Bowls with Peanut Sauce

Rating: 3.5 stars 5
Make good use of crunchy and colorful seasonal produce in these meal-prep-friendly vegetable bowls. With just 30 minutes of prep, you get four healthy lunches that are ready to grab-and-go. We use bulgur, which cooks faster and is higher in fiber than brown rice, but you could swap in quinoa (or any hearty whole grain). Feel free to add chopped cooked chicken, shrimp or tofu for extra protein.
By Carolyn A Hodges, RD

Fresh Tomato Salsa

Rating: 4 stars 1
This easy fresh tomato salsa recipe yields about 5 cups of salsa—plenty to serve a crowd. If you like spicy salsa, use the full amount of jalapeños and add more cayenne pepper. Serve with chips, tacos and more.
By Stacy Fraser
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Inspiration and Ideas

11 Recipes That Start with a Bottle of BBQ Sauce
From barbecue chicken to quesadillas, store-bought BBQ sauce is a quick, delicious way to add flavor to your meal.
20 Creamy Meatless Pasta Recipes Ready in 30 Minutes or Less
Make one of these creamy pasta recipes for a vegetarian-friendly dinner tonight.
Chicken & Shrimp Alfredo
Rating: 5 stars 2

This easy pasta with creamy homemade Alfredo sauce, chicken and shrimp is your classic fettuccine Alfredo done one better--and it takes less than 30 minutes to make! Add a simple green salad and you have a family-friendly weeknight dinner that you'd be happy to serve to company.