Directions

Ingredients

Give This a Try: Low-Sugar Sauces for Dinner

When most parents start checking packaged products for sugar content, they’re surprised to find that food companies add sugar to just about everything. From peanut butter to pasta sauce, sugar is hidden in so many places it doesn’t need to be. Of course, there’s also sugar in places where it’s always been: BBQ sauce, curry, and teriyaki sauce.

The sugar content gets pretty crazy in some of these sauces. There’s around 15 grams of sugar in just 2 tablespoons of most teriyaki and BBQ sauce! This provides an easy place to cut out added sugar for families.

Luckily, there are a bunch of great low-sugar sauces on the market for pretty much any purpose. Low-sugar Southern BBQ? You got it. Low-sugar teriyaki? Easy! Low-sugar curry that kids will actually like? Yup!

How do these sauces taste good while being low in sugar?

Each brand and sauce type takes a different approach. For pasta sauces like the creamy parmesan or tomato basil, highlighted below, companies just left out the sugar and let the natural flavors of cheese or tomatoes do the work.

Other sauces, like BBQ sauce, have to be sweetened, and the brand we highlight below uses a small amount of sucralose. Not the best sugar alternative in the world, but harmless in small amounts. And it doesn’t raise blood sugar.

The teriyaki sauce we highlight below just uses less sugar (2 grams compared with almost 15 grams in other teriyaki sauces).

Not only do these sauces have very little sugar, but they make dinner so much easier. Heat up some protein and frozen veggies and you can have a legit, Fierce Foods meal on the table in a few minutes!

What are the drawbacks of low-sugar sauces?

Most of these low-sugar sauces are more expensive than their sugary counterparts (the only exception was Campbell’s Skillet Sauces).

But to keep all this in perspective, even if you grab an organic rotisserie chicken from Whole Foods ($9.99) and 2 bags of frozen organic cauliflower rice (2 x $2.19), and add the most expensive sauce we reviewed (Yai’s Thai curry, $6.99), you could still feed a family of 4 for around $22.00.

Here’s a quick overview, with links to Amazon for purchase*. Because we have no affiliation with any of these companies, we’ll just go in alphabetical order:


Campbell’s Skillet Sauces - Creamy Parmesan Chicken

Macronutrients per serving: 4 g net carb | 1 g sugar | 90 calories

Top ingredient: Cream and parmesan cheese

Pro/Con: Tastes pretty good and is super easy, but has a lot of additives you can avoid if you made this sauce from scratch.

Best use: Chicken and broccoli  

Cost per serving: $0.62

Amazon link


Cucina Antica - Tomato Basil Pasta Sauce

Macronutrients per serving: 4 g net carb | 1 g sugar | 35 calories

Top ingredient: San Marzano tomatoes and onions

Pro/Con: A delicious, home-cooked flavor, naturally sweetened by the San Marzano tomatoes, but over 3x more expensive than the cheap stuff with added sugar.

Best use: Ground beef and roasted spaghetti squash  

Cost per serving: $1.00

Amazon link


Kevin’s Natural Foods - Teriyaki Sauce

Macronutrients per serving: 5 g net carb | 2 g sugar | 25 calories

Top ingredient: Coconut aminos and coconut sugar

Pro/Con: 1/4 the sugar per serving of other teriyaki sauces, but double the cost.

Best use: Chicken with cauliflower rice  

Cost per serving: $0.83

Amazon link


Lillis Q - Zero Sugar Carolina Barbecue Sauce

Macronutrients per serving: 2 g net carb | 0 g sugar | 15 calories

Top ingredient: Apple cider vinegar & mustard

Pro/Con: Best low-sugar BBQ sauce we've tried, but 3x more expensive than the sugary cheap stuff.

Best use: Barbecued chicken and grilled veggies  

Cost per serving: $0.44

Web link


Simply Organic - Mild Taco Sauce

Macronutrients per serving: 2 g net carb | 1 g sugar | 15 calories

Top ingredient: Organic tomatoes and organic roasted chili peppers

Pro/Con: Lots of taste, very low spice, great for kids, but about 50% more expensive than the cheap stuff

Best use: Ground beef and onions with low-carb tortillas  

Cost per serving: $0.44

Amazon link


Yai’s Thai - Yellow Thai Coconut Curry

Macronutrients per serving: 6 g net carb | 3 g sugar | 160 calories

Top ingredient: Coconut milk & red bell peppers

Pro/Con: Flavorful, kid-friendly curry, but it's about double the cost of other higher-sugar curry sauces.

Best use: Chicken and cauliflower rice  

Cost per serving: $1.75

Web link

Give This a Try: Low-Sugar Sauces for Dinner

Close
Theme icon

Podcast /

Content /

Nourish

Give This a Try: Low-Sugar Sauces for Dinner

A packaged, store-bought sauce can be a lifesaver for parents needing to make a quick dinner at home. But most of these sauces have a surprising amount of added sugar hidden them. Give these low-sugar sauces a try!

Join The Family Thrive community and download the mobile app, all for free!

JOIN TODAY

Key takeaways

1

2

3

Low hassle, high nutrition

Fierce Food: Easy

Fierce Food: Easy

50/50 mixes of powerful veggies and starchy favorites

Fierce Food: Balance

Fierce Food: Balance

Maximize nutrients, minimize sugar and starch

Fierce Food: Power

Fierce Food: Power

Ingredients

Kitchen Equipment

Ingredient Replacement

View replacement list (PDF)

Reading time:

4 minutes

When most parents start checking packaged products for sugar content, they’re surprised to find that food companies add sugar to just about everything. From peanut butter to pasta sauce, sugar is hidden in so many places it doesn’t need to be. Of course, there’s also sugar in places where it’s always been: BBQ sauce, curry, and teriyaki sauce.

The sugar content gets pretty crazy in some of these sauces. There’s around 15 grams of sugar in just 2 tablespoons of most teriyaki and BBQ sauce! This provides an easy place to cut out added sugar for families.

Luckily, there are a bunch of great low-sugar sauces on the market for pretty much any purpose. Low-sugar Southern BBQ? You got it. Low-sugar teriyaki? Easy! Low-sugar curry that kids will actually like? Yup!

How do these sauces taste good while being low in sugar?

Each brand and sauce type takes a different approach. For pasta sauces like the creamy parmesan or tomato basil, highlighted below, companies just left out the sugar and let the natural flavors of cheese or tomatoes do the work.

Other sauces, like BBQ sauce, have to be sweetened, and the brand we highlight below uses a small amount of sucralose. Not the best sugar alternative in the world, but harmless in small amounts. And it doesn’t raise blood sugar.

The teriyaki sauce we highlight below just uses less sugar (2 grams compared with almost 15 grams in other teriyaki sauces).

Not only do these sauces have very little sugar, but they make dinner so much easier. Heat up some protein and frozen veggies and you can have a legit, Fierce Foods meal on the table in a few minutes!

What are the drawbacks of low-sugar sauces?

Most of these low-sugar sauces are more expensive than their sugary counterparts (the only exception was Campbell’s Skillet Sauces).

But to keep all this in perspective, even if you grab an organic rotisserie chicken from Whole Foods ($9.99) and 2 bags of frozen organic cauliflower rice (2 x $2.19), and add the most expensive sauce we reviewed (Yai’s Thai curry, $6.99), you could still feed a family of 4 for around $22.00.

Here’s a quick overview, with links to Amazon for purchase*. Because we have no affiliation with any of these companies, we’ll just go in alphabetical order:


Campbell’s Skillet Sauces - Creamy Parmesan Chicken

Macronutrients per serving: 4 g net carb | 1 g sugar | 90 calories

Top ingredient: Cream and parmesan cheese

Pro/Con: Tastes pretty good and is super easy, but has a lot of additives you can avoid if you made this sauce from scratch.

Best use: Chicken and broccoli  

Cost per serving: $0.62

Amazon link


Cucina Antica - Tomato Basil Pasta Sauce

Macronutrients per serving: 4 g net carb | 1 g sugar | 35 calories

Top ingredient: San Marzano tomatoes and onions

Pro/Con: A delicious, home-cooked flavor, naturally sweetened by the San Marzano tomatoes, but over 3x more expensive than the cheap stuff with added sugar.

Best use: Ground beef and roasted spaghetti squash  

Cost per serving: $1.00

Amazon link


Kevin’s Natural Foods - Teriyaki Sauce

Macronutrients per serving: 5 g net carb | 2 g sugar | 25 calories

Top ingredient: Coconut aminos and coconut sugar

Pro/Con: 1/4 the sugar per serving of other teriyaki sauces, but double the cost.

Best use: Chicken with cauliflower rice  

Cost per serving: $0.83

Amazon link


Lillis Q - Zero Sugar Carolina Barbecue Sauce

Macronutrients per serving: 2 g net carb | 0 g sugar | 15 calories

Top ingredient: Apple cider vinegar & mustard

Pro/Con: Best low-sugar BBQ sauce we've tried, but 3x more expensive than the sugary cheap stuff.

Best use: Barbecued chicken and grilled veggies  

Cost per serving: $0.44

Web link


Simply Organic - Mild Taco Sauce

Macronutrients per serving: 2 g net carb | 1 g sugar | 15 calories

Top ingredient: Organic tomatoes and organic roasted chili peppers

Pro/Con: Lots of taste, very low spice, great for kids, but about 50% more expensive than the cheap stuff

Best use: Ground beef and onions with low-carb tortillas  

Cost per serving: $0.44

Amazon link


Yai’s Thai - Yellow Thai Coconut Curry

Macronutrients per serving: 6 g net carb | 3 g sugar | 160 calories

Top ingredient: Coconut milk & red bell peppers

Pro/Con: Flavorful, kid-friendly curry, but it's about double the cost of other higher-sugar curry sauces.

Best use: Chicken and cauliflower rice  

Cost per serving: $1.75

Web link

When most parents start checking packaged products for sugar content, they’re surprised to find that food companies add sugar to just about everything. From peanut butter to pasta sauce, sugar is hidden in so many places it doesn’t need to be. Of course, there’s also sugar in places where it’s always been: BBQ sauce, curry, and teriyaki sauce.

The sugar content gets pretty crazy in some of these sauces. There’s around 15 grams of sugar in just 2 tablespoons of most teriyaki and BBQ sauce! This provides an easy place to cut out added sugar for families.

Luckily, there are a bunch of great low-sugar sauces on the market for pretty much any purpose. Low-sugar Southern BBQ? You got it. Low-sugar teriyaki? Easy! Low-sugar curry that kids will actually like? Yup!

How do these sauces taste good while being low in sugar?

Each brand and sauce type takes a different approach. For pasta sauces like the creamy parmesan or tomato basil, highlighted below, companies just left out the sugar and let the natural flavors of cheese or tomatoes do the work.

Other sauces, like BBQ sauce, have to be sweetened, and the brand we highlight below uses a small amount of sucralose. Not the best sugar alternative in the world, but harmless in small amounts. And it doesn’t raise blood sugar.

The teriyaki sauce we highlight below just uses less sugar (2 grams compared with almost 15 grams in other teriyaki sauces).

Not only do these sauces have very little sugar, but they make dinner so much easier. Heat up some protein and frozen veggies and you can have a legit, Fierce Foods meal on the table in a few minutes!

What are the drawbacks of low-sugar sauces?

Most of these low-sugar sauces are more expensive than their sugary counterparts (the only exception was Campbell’s Skillet Sauces).

But to keep all this in perspective, even if you grab an organic rotisserie chicken from Whole Foods ($9.99) and 2 bags of frozen organic cauliflower rice (2 x $2.19), and add the most expensive sauce we reviewed (Yai’s Thai curry, $6.99), you could still feed a family of 4 for around $22.00.

Here’s a quick overview, with links to Amazon for purchase*. Because we have no affiliation with any of these companies, we’ll just go in alphabetical order:


Campbell’s Skillet Sauces - Creamy Parmesan Chicken

Macronutrients per serving: 4 g net carb | 1 g sugar | 90 calories

Top ingredient: Cream and parmesan cheese

Pro/Con: Tastes pretty good and is super easy, but has a lot of additives you can avoid if you made this sauce from scratch.

Best use: Chicken and broccoli  

Cost per serving: $0.62

Amazon link


Cucina Antica - Tomato Basil Pasta Sauce

Macronutrients per serving: 4 g net carb | 1 g sugar | 35 calories

Top ingredient: San Marzano tomatoes and onions

Pro/Con: A delicious, home-cooked flavor, naturally sweetened by the San Marzano tomatoes, but over 3x more expensive than the cheap stuff with added sugar.

Best use: Ground beef and roasted spaghetti squash  

Cost per serving: $1.00

Amazon link


Kevin’s Natural Foods - Teriyaki Sauce

Macronutrients per serving: 5 g net carb | 2 g sugar | 25 calories

Top ingredient: Coconut aminos and coconut sugar

Pro/Con: 1/4 the sugar per serving of other teriyaki sauces, but double the cost.

Best use: Chicken with cauliflower rice  

Cost per serving: $0.83

Amazon link


Lillis Q - Zero Sugar Carolina Barbecue Sauce

Macronutrients per serving: 2 g net carb | 0 g sugar | 15 calories

Top ingredient: Apple cider vinegar & mustard

Pro/Con: Best low-sugar BBQ sauce we've tried, but 3x more expensive than the sugary cheap stuff.

Best use: Barbecued chicken and grilled veggies  

Cost per serving: $0.44

Web link


Simply Organic - Mild Taco Sauce

Macronutrients per serving: 2 g net carb | 1 g sugar | 15 calories

Top ingredient: Organic tomatoes and organic roasted chili peppers

Pro/Con: Lots of taste, very low spice, great for kids, but about 50% more expensive than the cheap stuff

Best use: Ground beef and onions with low-carb tortillas  

Cost per serving: $0.44

Amazon link


Yai’s Thai - Yellow Thai Coconut Curry

Macronutrients per serving: 6 g net carb | 3 g sugar | 160 calories

Top ingredient: Coconut milk & red bell peppers

Pro/Con: Flavorful, kid-friendly curry, but it's about double the cost of other higher-sugar curry sauces.

Best use: Chicken and cauliflower rice  

Cost per serving: $1.75

Web link

When most parents start checking packaged products for sugar content, they’re surprised to find that food companies add sugar to just about everything. From peanut butter to pasta sauce, sugar is hidden in so many places it doesn’t need to be. Of course, there’s also sugar in places where it’s always been: BBQ sauce, curry, and teriyaki sauce.

The sugar content gets pretty crazy in some of these sauces. There’s around 15 grams of sugar in just 2 tablespoons of most teriyaki and BBQ sauce! This provides an easy place to cut out added sugar for families.

Luckily, there are a bunch of great low-sugar sauces on the market for pretty much any purpose. Low-sugar Southern BBQ? You got it. Low-sugar teriyaki? Easy! Low-sugar curry that kids will actually like? Yup!

How do these sauces taste good while being low in sugar?

Each brand and sauce type takes a different approach. For pasta sauces like the creamy parmesan or tomato basil, highlighted below, companies just left out the sugar and let the natural flavors of cheese or tomatoes do the work.

Other sauces, like BBQ sauce, have to be sweetened, and the brand we highlight below uses a small amount of sucralose. Not the best sugar alternative in the world, but harmless in small amounts. And it doesn’t raise blood sugar.

The teriyaki sauce we highlight below just uses less sugar (2 grams compared with almost 15 grams in other teriyaki sauces).

Not only do these sauces have very little sugar, but they make dinner so much easier. Heat up some protein and frozen veggies and you can have a legit, Fierce Foods meal on the table in a few minutes!

What are the drawbacks of low-sugar sauces?

Most of these low-sugar sauces are more expensive than their sugary counterparts (the only exception was Campbell’s Skillet Sauces).

But to keep all this in perspective, even if you grab an organic rotisserie chicken from Whole Foods ($9.99) and 2 bags of frozen organic cauliflower rice (2 x $2.19), and add the most expensive sauce we reviewed (Yai’s Thai curry, $6.99), you could still feed a family of 4 for around $22.00.

Here’s a quick overview, with links to Amazon for purchase*. Because we have no affiliation with any of these companies, we’ll just go in alphabetical order:


Campbell’s Skillet Sauces - Creamy Parmesan Chicken

Macronutrients per serving: 4 g net carb | 1 g sugar | 90 calories

Top ingredient: Cream and parmesan cheese

Pro/Con: Tastes pretty good and is super easy, but has a lot of additives you can avoid if you made this sauce from scratch.

Best use: Chicken and broccoli  

Cost per serving: $0.62

Amazon link


Cucina Antica - Tomato Basil Pasta Sauce

Macronutrients per serving: 4 g net carb | 1 g sugar | 35 calories

Top ingredient: San Marzano tomatoes and onions

Pro/Con: A delicious, home-cooked flavor, naturally sweetened by the San Marzano tomatoes, but over 3x more expensive than the cheap stuff with added sugar.

Best use: Ground beef and roasted spaghetti squash  

Cost per serving: $1.00

Amazon link


Kevin’s Natural Foods - Teriyaki Sauce

Macronutrients per serving: 5 g net carb | 2 g sugar | 25 calories

Top ingredient: Coconut aminos and coconut sugar

Pro/Con: 1/4 the sugar per serving of other teriyaki sauces, but double the cost.

Best use: Chicken with cauliflower rice  

Cost per serving: $0.83

Amazon link


Lillis Q - Zero Sugar Carolina Barbecue Sauce

Macronutrients per serving: 2 g net carb | 0 g sugar | 15 calories

Top ingredient: Apple cider vinegar & mustard

Pro/Con: Best low-sugar BBQ sauce we've tried, but 3x more expensive than the sugary cheap stuff.

Best use: Barbecued chicken and grilled veggies  

Cost per serving: $0.44

Web link


Simply Organic - Mild Taco Sauce

Macronutrients per serving: 2 g net carb | 1 g sugar | 15 calories

Top ingredient: Organic tomatoes and organic roasted chili peppers

Pro/Con: Lots of taste, very low spice, great for kids, but about 50% more expensive than the cheap stuff

Best use: Ground beef and onions with low-carb tortillas  

Cost per serving: $0.44

Amazon link


Yai’s Thai - Yellow Thai Coconut Curry

Macronutrients per serving: 6 g net carb | 3 g sugar | 160 calories

Top ingredient: Coconut milk & red bell peppers

Pro/Con: Flavorful, kid-friendly curry, but it's about double the cost of other higher-sugar curry sauces.

Best use: Chicken and cauliflower rice  

Cost per serving: $1.75

Web link

Enjoying this? Subscribe to The Family Thrive for more healthy recipes, video classes, and more.

Discover Nourish

See more
Give This a Try: Low-Sugar Sauces for Dinner

Podcast

Condimentum eu tortor bibendum.

By

Jackie Kovic

Give This a Try: Low-Sugar Sauces for Dinner

Podcast

Condimentum eu tortor bibendum.

By

Jackie Kovic

Podcast

Condimentum eu tortor bibendum.

By

Jackie Kovic

How to Decode Your Child’s Needs Through Observing Their Movement Patterns

Podcast

How to Decode Your Child’s Needs Through Observing Their Movement Patterns

By

Alexandra Tataryn

Podcast Ep. 28: Big News Plus a Guided Meditation Just in Time for the Holidays

Podcast

Podcast Ep. 28: Big News Plus a Guided Meditation Just in Time for the Holidays

By

The Family Thrive Podcast

New Research Tuesday: Plastic chemicals found in 80% of fast food samples

Podcast

New Research Tuesday: Plastic chemicals found in 80% of fast food samples

By

The Family Thrive Expert Team

New Research Tuesday: Parenting Might Have Little to No Effect on Kids' Personalities

Podcast

New Research Tuesday: Parenting Might Have Little to No Effect on Kids' Personalities

By

The Family Thrive Expert Team

New Research Tuesday: Vitamin C supplementation boosts brain health in young adults

Podcast

New Research Tuesday: Vitamin C supplementation boosts brain health in young adults

By

The Family Thrive Expert Team

Crockpot Turkey Breast With Grain-Free Gravy

Podcast

Crockpot Turkey Breast With Grain-Free Gravy

By

Chef Andrew Johnson

Hasselback Sweet Potatoes

Podcast

Hasselback Sweet Potatoes

By

Chef Andrew Johnson

No-Bake Pumpkin Cheesecake

Podcast

No-Bake Pumpkin Cheesecake

By

Chef Andrew Johnson

Pumpkin Protein Smoothie

Podcast

Pumpkin Protein Smoothie

By

Chef Andrew Johnson

Give This a Try: Get Sunlight Into Your Eyes in the Morning

Podcast

Give This a Try: Get Sunlight Into Your Eyes in the Morning

By

The Family Thrive Expert Team

How to Decode Your Child’s Needs Through Observing Their Movement Patterns

Pro Perspective

How to Decode Your Child’s Needs Through Observing Their Movement Patterns

By

Alexandra Tataryn

Podcast Ep. 28: Big News Plus a Guided Meditation Just in Time for the Holidays

Podcasts

Podcast Ep. 28: Big News Plus a Guided Meditation Just in Time for the Holidays

By

The Family Thrive Podcast

New Research Tuesday: Plastic chemicals found in 80% of fast food samples

New Research Tuesday

New Research Tuesday: Plastic chemicals found in 80% of fast food samples

By

The Family Thrive Expert Team

New Research Tuesday: Parenting Might Have Little to No Effect on Kids' Personalities

New Research Tuesday

New Research Tuesday: Parenting Might Have Little to No Effect on Kids' Personalities

By

The Family Thrive Expert Team

New Research Tuesday: Vitamin C supplementation boosts brain health in young adults

New Research Tuesday

New Research Tuesday: Vitamin C supplementation boosts brain health in young adults

By

The Family Thrive Expert Team

Crockpot Turkey Breast With Grain-Free Gravy

Recipes

Crockpot Turkey Breast With Grain-Free Gravy

By

Chef Andrew Johnson

Hasselback Sweet Potatoes

Recipes

Hasselback Sweet Potatoes

By

Chef Andrew Johnson

No-Bake Pumpkin Cheesecake

Recipes

No-Bake Pumpkin Cheesecake

By

Chef Andrew Johnson

Pumpkin Protein Smoothie

Recipes

Pumpkin Protein Smoothie

By

Chef Andrew Johnson

Give This a Try: Get Sunlight Into Your Eyes in the Morning

Give This a Try

Give This a Try: Get Sunlight Into Your Eyes in the Morning

By

The Family Thrive Expert Team

Subscribe to get all the goods

Join for free
Login