Macro Friendly Sauces

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Macro friendly sauces are the perfect way to add flavor to your meals without derailing your nutrition goals. The right sauce can transform a simple meal into something exciting. By using lighter ingredients, or low calorie alternatives, you can create creamy, tangy, or savory sauces that compliment your macros.

These sauces are designed to be high in flavor and low in unnecessary fats and sugars, making them ideal for anyone following a macro friendly diet.

With just a few simple swaps, you can elevate your dishes while keeping your nutrition on track! And we present you with the best macro friendly sauces below.

This is best explained through the difference in cooking from traditional and healthy methods (and it’s BIG). Traditional is all about taste and has zero concern for health. And “healthy” cooking? Sure, it’s good for you, but it’s like eating cardboard and pretending it’s fun. Macro-friendly easy recipes bridge the gap. It’s a new way of cooking where you finally get to combine delicious and healthy without compromise. No more choking down boring meals just to lose weight. You get both flavor and results.

So with that said, here are…

The Best Macro Friendly Sauces You Can Make

Bang Bang Sauce

Macros for 2 Tbsp (32g):

33 Cals, 0.2g Fat, 2.5g Protein

This Bang Bang Sauce is the ultimate macro friendly sauce, creamy, spicy, and packed with flavor without the extra calories. Made with protein-rich Greek yogurt, a touch of honey, and a perfect blend of sriracha and sesame oil, it’s a game-changer for any meal. Whether you’re drizzling it over rice bowls, using it as a dip, or tossing it with shrimp, this protein sauce brings the heat while keeping it macro friendly. Once you try it, you’ll want to put it on everything!

Pair Bang Bang Sauce with Bang Bang Egg Roll in a Bowl to elevate the flavors and add a creamy, spicy kick!

Low Cal Avocado Lime Sauce

Macros for 2Tbsp (32g)

24 Cals, 1.25g Carbs, 1.5g Fat, 1g Protein

This Cilantro Avocado Lime Sauce is a must-try macro friendly sauce, creamy, zesty, and packed with fresh flavor. Made with avocado, Greek yogurt, and lime juice, it’s a protein sauce that takes any meal to the next level. Use it as a dip, drizzle it over tacos, or mix it into salads for a healthy, flavorful boost. It’s light, refreshing, and perfect for keeping your meals macro friendly without sacrificing taste!

Pair Cilantro Avocado Lime Sauce with Mango Salsa Blackened Fish Tacos for a fresh, flavorful meal!

Big Mac Sauce

Macros for 2 Tbsp (32g):

19 Cals, 0.5g Fat, 2.5g Protein

This Low Cal Big Mac Sauce is a game-changing macro friendly sauce that gives you all the classic flavors without the extra calories. Made with Greek yogurt and cottage cheese, it’s one of those protein sauces that adds creaminess and tang while keeping it high in protein. Perfect for burgers, wraps, or even as a dip, this healthier take on a fast-food favorite will have you wanting to put it on everything!

What best to try this sauce other than Big Mac Chalupas for the ultimate flavor experience!

Maple Buffalo Sauce

Macros for 2Tbsp (32g)

6 Cals, 1.5g Carbs, 0g Fat, 0g Protein

This Low Cal Maple Buffalo Sauce is the ultimate blend of sweet and spicy, making it a must-have macro friendly sauce for your meals. With just two simple ingredients, it’s a light yet flavorful protein sauce that works perfectly on chicken, sandwiches, or even as a dip. If you love buffalo sauce but want a little sweetness without the extra calories, this is the perfect low-calorie option!

If you must try this sweet and spicy Low Cal Maple Buffalo Sauce, you must try it with THE Best Breakfast Sandwiches for a flavorful twist!

Low Cal Tartar Sauce

Macros for 2Tbsp (32g):

26 Cals, 1.5g Carbs, 1.5g Fat, 1.5g Protein

This Low Cal Tartar Sauce is a game-changer for seafood lovers looking for a macro friendly sauce that doesn’t pack on unnecessary calories. Made with Greek yogurt and light mayo, it’s a high protein sauce that’s creamy, tangy, and packed with flavor. Whether you’re pairing it with crispy fish, shrimp, or even using it as a dip for veggies, this lightened-up version delivers all the taste with way better macros!

Pair this creamy Low Cal Tartar Sauce with a Crispy Fillet O Fish Sandwich for the ultimate light and satisfying meal!

Tzatziki Sauce

Macros for 2Tbsp (32g):

21 Cals, 0.5g Carbs, 0g Fat, 2g Protein

This Low Cal High Protein Tzatziki Sauce is the ultimate macro friendly sauce to add freshness and flavor to your meals! Made with Greek yogurt and packed with herbs, it’s a creamy, high protein sauce perfect for gyros, grilled meats, or as a light dip. If you’re looking for protein sauces that don’t skimp on taste, this one is a must-try!

These Greek-inspired Chicken Nuggets are perfect to pair it with Tzatziki Sauce, as the sauce adds a refreshing touch to the crispy nuggets.

Low Cal Garlic Parmesan Sauce

Macros for 2 Tbsp (32g):

26 Cals, 1.5g Fat, 2g Protein

This Low Cal Garlic Parmesan Sauce is a game changer for macro friendly sauces! Creamy, tangy, and packed with roasted garlic and parmesan, it’s the perfect protein sauce for pasta, chicken, or as a dipping sauce. If you’re looking for a rich, flavorful sauce that fits your macros, this one’s a must-try!

Try pairing it with Crispy Chicken Tenders. It’s a must-try! Perfect for dipping in this creamy, macro friendly sauce.

Storing and Meal Prepping Macro Friendly Sauces

How Long Do These Sauces Last?

Every meal is more fulfilling with these macro friendly sauces that add flavor without detracting from your diet. These sauces last up to 5-7 Days!

Freezing and Reheating

What’s surprising is that all of the protein sauces above take less than 90 seconds to make! All the ingredients you need to make, you probably have it at hand. However, you can test if the sauces are freezable.

Final Thoughts on These Macro Friendly Sauces

Macro friendly sauces are a game changer when it comes to adding flavor to your meals without compromising your nutrition goals.

By making small, smart swaps—like using low fat dairy, fresh herbs, or healthier oils—you can enjoy the rich, creamy, and savory flavors of your favorite sauces while keeping your macros balanced.

These protein sauces not only enhance the taste of your dishes but also make it easier to stick to your diet plan without feeling deprived.

Whether you’re meal prepping or cooking for the family, macro friendly sauces are a simple and delicious way to make your meals both nutritious and enjoyable.

If you liked these low calorie protein sauces, we have more from where those came from! Just visit and follow The Flexible Dieting Lifestyle instagram page.

More Easy Macro-Friendly Recipes at Flexible Dieting Lifestyle!

I’ve spent the last 12 years perfecting easy macro friendly recipes that make hitting your goals simple, delicious, and sustainable. With over 1,027 macro friendly easy recipes, there’s something for everyone (whether you’re craving high-protein pizzas, meal prep staples, or macro friendly desserts). Millions of people around the world enjoy these recipes, and now you can too! Want more? Check out some of the recipe books here and start cooking meals that fit your lifestyle and taste great.