Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Nutrition for Women

10 Flavorful Condiments to Enhance Healthy Meals

Oxygen Challenge coach Ashley Kaltwasser shares her favorite sauces, dressings and sweeteners.

Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+.

Real talk: Whether you’re a fitness model, stay-at-home mom or business person, “dieting” isn’t easy for anyone — especially in America! We’re bombarded by billboards, television ads and flashing lights on the street. How can we stay true to eating healthy with so many options for delicious food?

I’m here to tell you that if you keep enough variety of flavor in your house, you’ll be much less likely to eat out. Healthy food doesn’t have to be bland and boring. Over the years, I’ve learned a few tricks of the trade to help satisfy my cravings at home and avoid eating out. Below, I’ve listed some of my favorite low-calorie staple seasoners and condiments to keep in your cabinets at all times.

Sriracha Sauce

None

5 calories per teaspoon

Salsa

None

5 calories per tablespoon

Hot Wing Sauce

None

0 calories per teaspoon (select brands)

Balsamic Vinegar

None

10 calories per tablespoon (look for a low-sugar option)

Red Wine Vinegar

None

0 calories per tablespoon

Organic Low-Sugar Ketchup

None

15 calories per tablespoon

Spices

None

Try rosemary, cinnamon, cayenne pepper, oregano, curry, pink Himalayan sea salt and spice blends. Explore the spice section in your grocery store.

Mustard

None

0 calories per tablespoon

Light Soy Sauce

None

5 calories per teaspoon

Stevia

None

0 calories per tablespoon

The key is to use a very small amount for flavor without adding an excess amount of calories and salt. What I like to do is take my fork, dip it in sauce, then take my bite with that small amount. Believe it or not, it’s the perfect amount of flavor. I recommend using the savory sauces or balsamic vinegar on chicken, turkey, eggs, steak and veggies. For oatmeal, Greek yogurt, sweet potatoes and cottage cheese, I’ll add a few drops of stevia and cinnamon. So delicious!

Making these changes alone can help you look forward to your next healthy meal rather than wish you were at a restaurant. Do you have any tips to share? I’d love to hear them! Leave me a comment or message on Facebook or Instagram, and let me know if this helps!

Interested in learning more from Ashley? The Ashley Kaltwasser Challenge will guide you through a fitness and nutrition program that has helped her secure three Bikini Olympia and two Arnold Bikini International championship titles!