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

Chunky Black Bean Salsa with Corn & Bell Pepper

This TikTok-trending, veggie-packed salsa, also known as cowboy caviar, is the perfect dip for tortilla chips—but you can enjoy it any way you like. Try it as a topping for grilled meat or fish, or as a filling for a quick quesadilla. 
By Karen Rankin

Easy Pea & Spinach Carbonara

Rating: 4.5 stars 12
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

Cucumber Salsa

Rating: 5 stars 1
This fresh, tangy cucumber salsa is perfect for grilled fish or on its own as a simple side salad. Well balanced and easy to make, the flavor mellows and the cucumber softens as this sits, so it can easily be made a day or two ahead of time--or enjoy it right away, fresh and crisp.
By Liv Dansky

Air-Fryer Zucchini Fries

These crunchy, crispy zucchini fries turn very tender in the air fryer and have a delicate natural sweetness from the cooking process. The simple dipping sauce is very tomato forward, with just enough acid from the vinegar and mayonnaise to add incredible tang.
By Robin Bashinsky

White Wine Lemon-Caper Sauce

Rating: 5 stars 1
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.
By Breana Killeen

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

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.

Skillet Steak with Mushroom Sauce

Rating: 3 stars 5
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.

Chopped Rainbow Salad Bowls with Peanut Sauce

Rating: 4 stars 4
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.

Eggplant Gyros

Rating: 5 stars 1
Eggplant's meaty texture is a delicious vegetarian stand-in for the lamb that typically fills a gyro sandwich. The vegetable absorbs the lemony-herby-spicy marinade like a sponge, so if you have time, let it marinate for the full day.
By Carolyn Malcoun

Meal-Prep Falafel Bowls with Tahini Sauce

These quick Mediterranean-inspired couscous bowls come together in 20 minutes thanks to healthy convenience items like frozen falafel and steam-in-bag fresh green beans. Whisk together the simple tahini sauce while the other ingredients cook.

Dill Mustard Sauce

Rating: 5 stars 1
This tangy mustard-dill sauce recipe is delicious served with smoked salmon, used as a vegetable dip or spread on a sandwich.
By EatingWell Test Kitchen
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Inspiration and Ideas

22 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.
Jason Mraz's Guacamole
Rating: 5 stars 1

In this easy guacamole recipe, musician Mraz prefers California Hass or Reed avocados because they are the creamiest. Adjust the heat, tang or other flavorings to suit your tastes.