Clean Eating Sauces

Are you counting calories and looking for some guilt-free whole food sauce recipes? Your wait ends here. Our clean-eating sauce recipes will make your meals hassle-free, healthy, and delicious. Sometimes all you need for tasty meals is just a good sauce – be it for dipping, drizzling, or spreading. 

Our clean-eating sauce recipes will elevate any of your grilled, baked, boiled, or even raw food items. The ingredients used are non-processed and low in calories. No preservatives or additives are used. The best part is the recipes are super easy and less time-consuming. Tag along. 

Top 5 Must-Have Clean Sauces for Your Kitchen:

Make quick yet delectable snacks and meals for your family with made-ahead natural ingredient sauces. Cook up your favorite protein, and veggies, and spread any one of these clean eating sauces. Clean eating sauces are made from scratch, with natural ingredients. Here are top 5 healthy and nutritious whole 30  sauce recipes for your kitchen.

1. Pasta Sauce Recipe:

Wondering how a pasta sauce can be clean-eating? Our healthy homemade pasta sauce recipe has no added sugar or cream. It’s creamy, thick, plant-based, and full of Italian seasoning.

This pasta sauce will effortlessly lift-up the taste of regular pasta or spaghetti and turn them into a low-carb meal. You’ll end up having a serving of veggies in a pasta sauce without knowing. Pair it up with some lean protein and enjoy a wholesome meal. 

Ingredients:

• 2 small Broccoli crowns, chopped into florets.

• ½  cup Vegetable stock.

• 3 cloves Garlic, mashed.

• ½ cup Milk

• 1/2 cup Parmesan cheese, freshly grated.

• ½ cup fresh or frozen Spinach.

• 1 tablespoon Olive oil.

• 1 tablespoon Lemon juice.

• ¼ teaspoon Salt

• ¼ cup fresh Basil.

• ¼ teaspoon Red pepper flakes.

Instructions:

• Boil broccoli florets for 5 minutes until they are soft. Strain the water.

• Add steamed broccoli,vegetable stock, garlic, spinach, milk, parmesan cheese, lemon juice, salt, and basil in a blender. Blend until smooth and creamy.

• Pour the sauce instantly over boiled or cooked pasta, adjust seasonings, sprinkle some red pepper flakes. Enjoy mouthwatering pasta green and nutritious meals.

2. Pizza Sauce Recipe:

Want pizzeria-style pizzas at home? Upgrade your homemade pizza with this quick, no-cooking, and simple to make gluten-free pizza sauce recipe. You’ll need only a few readily available ingredients.Trust me, it’s way better than the store-bought. Plus it has no added sugar and preservatives making it a popular clean eating sauce. 

Our clean-eating pizza sauce is versatile enough to pair many other recipes apart from pizza. Make a large batch and use it readily in your weekday meals. It’s rich and flavorful, seasoned with fresh garlic and dried herbs. Let’s know the recipe in detail.

Ingredients:

• 3 cups of freshly peeled Tomatoes.

• 3 Garlic cloves.

• 2 tablespoons of Extra virgin olive oil.

• 1 tablespoon of Italian seasoning.

• 1 teaspoon of Salt.

• 1 teaspoon of Honey.

• 1 teaspoon of freshly ground Black pepper.

Instructions:

• In a blender add whole peeled tomatoes, garlic cloves, and olive oil and blend until smooth.

• Now, add Italian seasoning, salt, honey, and black pepper according to taste.

• Your fresh tomato pizza sauce is ready to be spread directly on pizza dough. Store leftover sauce in an airtight container in the refrigerator for up to 5 days. It also freezes well for up to 3 months. What a healthy way to resolve your kids’ pizza cravings. Enjoy!

3. Peanut Sauce Recipe:

Need a luscious yet healthy vegan clean eating peanut sauce for meal prep? This peanut sauce recipe is made from scratch to enhance your salads, grilled protein, rice bowls, noodles, and veggies. It’s also great as a dipping sauce.

Make a batch today and you’ll end up drizzling it over everything! Why go for unwholesome store-bought ones when we can make our own? 

Ingredients:

• 2 cups of homemade Peanut butter.

• 1 teaspoon Dijon mustard.

• ¼ cup Rice Vinegar.

• 1 tablespoon Honey.

• 1 teaspoon Salt.

• 1 teaspoon grated Ginger.

• 2 cloves minced Garlic.

• ½ teaspoon Paprika.

• Milk as needed to adjust the consistency.

Instructions:

• In a large bowl put all the ingredients. Whisk together  until all are well combined. Make sure there are no lumps. Add milk as needed, 1 tablespoon at a time. 

• Serve it instantly or keep it in the refrigerator for at least an hour. The flavors marry even more. 

• Store this delicious clean-eating peanut sauce in the refrigerator, covered, for up to a week. It’ll get thick when refrigerated. Whisk it with 1 teaspoon of vinegar before serving.

4. Guacamole Sauce Recipe:

Our next natural-flavoured, clean-eating recipe is homemade Guacamole recipe. It’s made with fresh avocados, chipotle, lime juice, garlic, and herbs. Homemade Guacamole is a nice addition to so many dishes like burgers, tacos, noodles, sandwiches, and more. 

The recipe here is adaptable to your space requirements. Let’s whip up a batch together.

Ingredients:

• 1 large Avocado.

• 2 small Garlic cloves, minced.

• 1 tablespoon of Cilantro leaves, chopped.

• 2 tablespoons of Lemon juice.

• 1 teaspoon Salt. !/2 teaspoon Black pepper.

• 1 teaspoon Chipotle powder.

• 1 teaspoon homemade chopped Capers.

Instructions:

• Peel and smash the avocado with a fork. Add all the other ingredients and mix thoroughly. The sauce will have a smooth, creamy texture. 

• Adjust salt and pepper if needed. 

• Spread it on brown bread, add a lettuce and your favourite protein on top. What more do you need for a healthy meal? Enjoy!

5. Lemon Tahini Sauce:

Last but not least, our Lemon Tahini sauce recipe is a great option for wholesome meal preparations. This garlic-lemon Tahini sauce is a clean-eating spice bomb that enhances many homemade meals. It’s great on roasted veggies, grilled meat, steaks, and more. The ingredients used are fresh and easily found in your kitchen.

Ingredients:

• ½ cup Homemade Tahini paste.

• 2 Garlic cloves.

• 3 tablespoons of fresh Lemon juice.

• 1 teaspoon Lemon zest.

• 1/2 teaspoon Cumin powder.

• 1 tablespoon Olive oil.

• 1 teaspoon Honey.

Instructions:

• Add all ingredients to a blender and blend until a smooth texture is reached. Season with salt and pepper. You can adjust the consistency by adding 1 tablespoon of vinegar.

• Enjoy readily or store in the refrigerator for up to 1 week.

Final Thought:

As a new year is at the door, I planned to opt for clean-eating for my family. Healthy eating habits are the key to a healthy lifestyle. Also, making sauces ahead for meal prep is convenient in our busy schedules. 

This way you can stay away from trashy store-bought items. So pick your favorite real ingredient sauce, or make them all. Thank me later!

Frequently Asked Questions:

Here are some frequently asked questions about real ingredient sauces.

1. What Is A Clean Eating Sauce?

A clean eating sauce is a sauce made with fresh and natural ingredients. Clean eating encourages us to make meals from scratch. Store-bought sauces and condiments contain a lot of fat, sugar, and salt, and can be harmful to health.

2. What Ingredients Should Be Avoided In A Clean Eating Sauce?

While making clean eating sauces, you should avoid ingredients that are processed or artificially made. For example, Butylated Hydroxyanisole (BHA), Propyl Gallate, Sodium Nitrate, Sulfur Dioxide, artificial food colors, excess sugar, salt, margarine, alcohol, etc.

3. What Are The Best Clean-eating Sauces For Meal Prep?

Making sauces and condiments ahead helps you easily prepare healthy meals for your family. For me, a good sauce is a base for meal prep. I prepare at least 2 sauces every weekend.

You can easily pair them up with your daily protein and veggies. Apart from the 5 sauces mentioned in this article, Pesto, Tzatziki, homemade tomato sauce, mustard sauce, and mushroom sauce are good organic sauce options for meal prep.

4. How To Store Clean Eating Sauce?

Clean eating marinades are all storing-friendly. To store a clean eating sauce, refrigerate it in an airtight container. On average the sauces will remain fresh for 5 days. The shelf life depends on the ingredients used. Not all are freezer safe. If you notice any sign of spoilage, don’t use it.