low calorie condiment swaps
Food,  Health,  Nutrition

Low-Calorie Condiments

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Condiments such as spices provide the body with antioxidants that protect cells throughout your body. However, most condiments are rich in salt, fat, and sugar that can add weight or destroy your healthy diet quickly without realizing it. Even a few tablespoons of some of these most favorite condiments in America turn a healthy meal into an unhealthy one instantly.

Here are five low-calorie condiments to switch to lose or maintain your weight:

Mustard or Mash Avocado

avocado mash

Instead of mayo, swap for mustard or mashed avocado. While this may not be a replica, it still provides a creamy taste without calories from unhealthy sources of fat. One tablespoon of mustard is only ten calories compared to mayo, ninety-four calories.

Olive Oil

olive oil

Instead of vegetable oil or butter, swap for olive oil. Olive oil is a healthy source of fat and is a source of less saturated fats when compared to butter or vegetable oil. Not only that, but olive oil also contains powerful antioxidants that specifically protect the heart and fight against cancer.



Instead of cheese dips or other fatty dips, swap for homemade hummus. The average store-bought hummus is packed full of salt and oils, making a healthy dish unhealthy. This is why you should opt to make your own to control the type of oil and fats to use and the amount you add. The fats in homemade hummus are healthy and make this condiment a creamy option to swap for cheese or cream-based sauces.



Instead of cream cheese, opt for a spread of ricotta. Ricotta has the same creamy texture but without the added fat and calories. Ricotta is also packed full of protein and calcium to make you feel full and satiated throughout your day.

Greek Yogurt

greek yogurt

Instead of sour cream, swap for a dollop of Greek yogurt instead. Like the rest of the condiment swaps listed earlier, Greek yogurt is a healthier option because it is high in protein but lower in calories and fat. Greek yogurt also contains probiotics that can regulate your digestion.

In the end, it is important to take a look at the condiments you consume daily to be sure you are not destroying the results of your healthy diet or lifestyle. Most condiments found in American kitchens are high in unhealthy fats and salt that can quickly add on the pounds. These simple swaps can make it easier to choose condiments that not only taste good but are much healthier too.

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Low-Calorie Condiments


  • Julie JordanScott

    Now I want to learn how to make homemade hummus. I have never even considered it but hey, I think it’s a great idea and I love storebought hummus! Thanks for your ideas, they’re very helpful.

    • Dominique

      I have made my own hummus before. It’s pretty easy and you can adjust the flavors to your liking. I just don’t have the time right now to get that done!

  • Paul Taubman

    These are great substitutes! And while swapping out mustard for mayo, or ricotta for cream cheese will not make a big change in a day, over time, I am sure the savings will be substantial!

    I think the key here is planning! I need to add the substitutes to my shopping list so I have them on-hand when I need to use them.

    • Dominique

      Planning is key! When you are in a hurry, it’s easy to overlook the simple swaps. But if you plan, it just becomes second nature!

  • Martha

    What great ideas! I always have left over ricotta cheese from when I make my Italian cookies and wondered what I could use it for! I switched away from vegetable oil back in 2018 when I started my healthy eating plan but I use avocado oil. Great for cooking!

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