Low Calorie Sauces That Make Fat Loss Simple

Ingredients

• 21 g Unsalted Butter (melted in low heat)
• 15 g Garlic (finely minced for buffalo sauce)
• 250 g Hot Sauce (Frank's RedHot or preferred cayenne‑based sauce)
• 30 g White Vinegar (distilled)
• 30 g Worcestershire Sauce
• 5 g Cornstarch (for thickening buffalo sauce)
• 1 Egg Yolk (room temperature, about 18 g)
• 60 g Light Mayonnaise (reduced‑fat)
• 120 g Fat‑Free Greek Yogurt (plain)
• 7 g Garlic (fresh minced for garlic‑parmesan sauce)
• 50 g Roasted Garlic (from three heads, skins removed, squeezable)
• 42 g Parmigiano Reggiano (finely grated; authentic P Pano Regano)
• 14 g Apple Cider Vinegar
• 60 g Water (room temperature)
• 6 g Salt (kosher or table)
• 1 g Dried Italian Seasoning (mix of basil, oregano, red pepper flakes, black pepper)
• 5 g Avocado Oil (for final emulsification)
• 1 g Xanthan Gum (stabilizer/emulsifier)
• 4 g Fresh Parsley (chopped, added at the end)
• 120 g Rice Vinegar
• 180 g Water
• 30 g Granulated Sugar
• 90 g Erythritol (low‑calorie sweetener used in place of sugar for balance)
• 10 g Garlic (minced for sweet chili sauce)
• 7 g Ginger (fresh, grated)
• 30 g Soy Sauce (low‑sodium preferred)
• 12 g Cornstarch (for slurry)
• 30 g Water (for cornstarch slurry)
• 5 g Sesame Oil (adds flavor to sweet chili sauce)
• 1.5 g Xanthan Gum (stabilizer for sweet chili sauce)
• 68 g Chili Garlic Sauce (store‑bought, adds heat and depth)

Instructions

1. Buffalo Garlic Butter – Melt Butter

   Place a medium pot over low heat and add 21 g unsalted butter. Allow it to melt slowly without browning.

   Time: PT5M

2. Buffalo Garlic Butter – Add Garlic & Aromatics

   Add 15 g minced garlic to the melted butter. Increase heat to medium and sauté until fragrant and lightly bubbling, about 2 minutes.

   Time: PT5M

3. Buffalo Garlic Butter – Incorporate Sauce Base

   Stir in 250 g hot sauce, 30 g white vinegar, 30 g Worcestershire sauce, and 5 g cornstarch (pre‑dissolved in a little water). Mix until smooth and let the mixture come to a gentle boil.

   Time: PT5M

4. Buffalo Garlic Butter – Cool & Store

   Remove the pot from heat, give the sauce one final stir, then let it cool to room temperature. Transfer to a clean container and refrigerate.

   Time: PT5M

5. Roast Garlic for Parmesan Sauce

   Preheat oven to 400°F. Cut the tops off three garlic heads to expose the cloves, drizzle each head with a few grams of oil, sprinkle with a pinch of salt, wrap tightly in aluminum foil, and place on a baking sheet. Roast for 45 minutes until the cloves are soft and caramelized.

   Time: PT45M

   Temperature: 400°F

6. Parmesan Sauce – Prepare Base Ingredients

   While the garlic roasts, combine in a high‑sided container: 1 egg yolk, 60 g light mayonnaise, 120 g fat‑free Greek yogurt, 7 g minced fresh garlic, 42 g finely grated Parmigiano Reggiano, 14 g apple cider vinegar, 60 g water, 6 g salt, and 1 g mixed dried herbs (basil, oregano, red pepper flakes, black pepper).

   Time: PT10M

7. Parmesan Sauce – Add Roasted Garlic & Blend

   Squeeze the roasted garlic cloves (about 50 g) into the container. Using an immersion blender, blend on high for 1–2 minutes until the mixture is smooth and homogenous.

   Time: PT2M

8. Parmesan Sauce – Emulsify Oil & Xanthan Gum

   In a small cup, whisk together 5 g avocado oil and 1 g xanthan gum until the gum dissolves. Add this mixture to the sauce with the immersion blender for another 1–2 minutes.

   Time: PT2M

9. Parmesan Sauce – Finish & Chill

   Stir in 4 g freshly chopped parsley. Transfer the sauce to a storage container, let it reach room temperature, then refrigerate. The sauce keeps 2–3 weeks.

   Time: PT5M

10. Sweet Chili Sauce – Combine Liquids

    In a clean medium pot, whisk together 120 g rice vinegar, 180 g water, 30 g granulated sugar, and 90 g erythritol until dissolved.

    Time: PT5M

11. Sweet Chili Sauce – Add Flavorings & Simmer

    Add 10 g minced garlic, 7 g grated ginger, and 30 g low‑sodium soy sauce to the pot. Bring to a gentle simmer over medium heat, stirring every minute for about 5 minutes.

    Time: PT7M

12. Sweet Chili Sauce – Cornstarch Slurry & Thicken

    In a small bowl, mix 12 g cornstarch with 30 g water until smooth. Once the pot is simmering, stir in the slurry and continue cooking for 1–2 minutes until the sauce thickens.

    Time: PT2M

13. Sweet Chili Sauce – Final Emulsion

    Separately whisk 5 g sesame oil with 1.5 g xanthan gum until dissolved. Remove the pot from heat, add the sesame‑oil mixture and 68 g chili garlic sauce, then blend with the immersion blender for 1 minute.

    Time: PT2M

14. Sweet Chili Sauce – Cool & Store

    Allow the sauce to cool to room temperature, then transfer to a sealed container. Refrigerate; it will keep at least one month.

    Time: PT5M

Nutrition Facts

Calories

25

Protein

2 g

Carbohydrates

3 g

Fat

1 g

Fiber

0 g

Ingredient Substitutions

• Instead of Unsalted Butter: Margarine
• Instead of Garlic: Garlic powder (½ tsp)
• Instead of Hot Sauce: Any cayenne hot sauce
• Instead of White Vinegar: Apple cider vinegar
• Instead of Worcestershire Sauce: Soy sauce (different flavor)
• Instead of Cornstarch: Arrowroot powder
• Instead of Egg Yolk: Additional 15 g light mayo
• Instead of Light Mayonnaise: Regular mayonnaise (higher calories)
• Instead of Fat‑Free Greek Yogurt: Low‑fat sour cream
• Instead of Garlic: Garlic powder (¼ tsp)
• Instead of Roasted Garlic: Jarred roasted garlic
• Instead of Parmigiano Reggiano: Pre‑grated Parmesan
• Instead of Apple Cider Vinegar: White vinegar
• Instead of Avocado Oil: Olive oil
• Instead of Xanthan Gum: Guar gum
• Instead of Fresh Parsley: Dried parsley (½ tsp)
• Instead of Rice Vinegar: Apple cider vinegar
• Instead of Granulated Sugar: Erythritol (same amount)
• Instead of Erythritol: Sugar (higher calories)
• Instead of Garlic: Garlic powder (½ tsp)
• Instead of Ginger: Ground ginger (¼ tsp)
• Instead of Soy Sauce: Tamari
• Instead of Cornstarch: Arrowroot powder
• Instead of Sesame Oil: Peanut oil
• Instead of Xanthan Gum: Guar gum
• Instead of Chili Garlic Sauce: Sriracha mixed with minced garlic

Equipment Needed

• Medium Pot
• Whisk
• Small Bowl
• Medium Bowl
• Aluminum Foil
• Baking Sheet
• Kitchen Scale
• Immersion Blender
• Measuring Spoons
• Storage Container
• Knife
• Spoon

Critical Steps — Do Not Skip

• Melting butter without browning for the buffalo sauce.
• Roasting garlic until fully caramelized and squeezable.
• Using an immersion blender to achieve a smooth, emulsified texture.
• Creating cornstarch slurry correctly to avoid lumps.
• Incorporating xanthan gum to stabilize each sauce for long‑term storage.

Chef Tips from the Video

• Grate Parmesan as fine as possible; it dissolves faster and gives a silkier texture.
• Use a digital kitchen scale for precise measurements, especially for low‑calorie sauces.
• A pinch of smoked paprika in the buffalo sauce adds depth without extra calories.

Troubleshooting

Storage

Refrigerator: All three sauces keep 2–3 weeks (buffalo & parmesan) or up to 1 month (sweet chili) in a sealed container.

Freezer: Not recommended; texture may change.

Room temperature: Do not store at room temperature; refrigerate immediately after cooling.

Make-Ahead Tips

• All sauces can be made in a single day and stored in the fridge for up to a month.
• Label each container with the production date and sauce name.
• If you need a smaller batch, halve all ingredients; the process remains the same.

Frequently Asked Questions