Eating healthy foods doesn’t have to be all sad and bland chicken breasts. You can mix and match a number of condiments and seasonings to pair well with your protein of choice, whether that’s turkey, a lean cut of steak or pork, or even white fish. For example, I can make a delicious cod with just lemon juice, basil, salt, and pepper. Some crushed garlic and rosemary can elevate chicken to a whole new level.
But sometimes, I just want to shake stuff out of a can and not think about it, which is where this list comes in. Given how much I consume all of these condiments (seriously, on all of the meats and veggies), I should have a sponsorship. But I don’t, and I am here to bring you a list of tried-and-true nearly zero-calorie sauces/condiments (~1 gram of carbs) that I use on a regular basis. I bodybuild on a budget, so these are all relatively inexpensive and easy to find. I’ve linked my favorites on Amazon if they’re cheaper than what I can find in the grocery stores.
- Heinz Reduced Sugar Ketchup
- Mustard (all varieties are good, as long as it’s not the dressing)
- Frank’s Red Hot (vinegary buffalo taste)
- El Yucateco Habanero Sauce (for those that like real heat)
- Coconut aminos (soy sauce replacement)
- Grill Mates Montreal Seasoning
- Kickin’ Chicken Weber Seasoning
- The Salt Lick Dry Rub (salt, pepper, garlic)
- Piri Piri spice blend (crushed chilis and citrus)
- Cavender’s All Purpose Greek Seasoning
- Hidden Valley Ranch Mix (dry powder)
- Old Bay Seasoning
- Old El Paso Taco Seasoning Mix
- The Spice Hunter Mexican Seasoning (no sodium)
- Bragg’s Sprinkle Seasoning (rosemary and basil mix)
- Frank’s Red Hot Seasoning Powder
Walden Farms Sauces
For best prices, buy direct (usually you’ll find a buy 5, get 5 free coupon around) or on Vitacost.com and get 5% rebate back with ibotta.
- Chipotle Ranch
- Sesame Ginger
- Honey Dijon
- Spicy BBQ
A word of caution: the Walden Farms condiments, while great in theory, can be very hit or miss. I had to throw out the Bleu Cheese dressing and Peanut Butter spread because I couldn’t get over the smell and taste of it. I’ve tried about half of their items, and the ones listed above are the ones that I actually enjoy eating. Avoid buying from Amazon as the prices are inflated – you should only be paying about ~4 dollars a bottle.
These flavorings all work very well when you’re calorically restricted and want to save your carbs for more voluminous foods. They all taste better than plain baked chicken breast with salt and pepper, that’s for sure! If you start mixing condiments together, you can come up with some winning combinations too.
- Walden Farms Sesame Ginger + Sriracha + dash of coconut aminos for an ‘Asian’ stir fry flavor
- Walden Farms Pancake Syrup + Sriracha + coconut aminos + lime for a sweet and spicy Thai flavor
- Walden Farms Pancake Syrup + El Yucateco for a mango-habanero sauce
- Sugar free ketchup and Bragg’s All Purpose Mix for a marinara sauce
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