You’re probably tired of all the UPF (ultra-processed food) talk that’s been cropping up in the news lately. However, unfortunately, it’s a real issue affecting many people’s long-term health, and thanks to the insidious nature of UPFs, they’re often difficult to identify, hidden in many of our everyday food items. One classic culprit? Sauces.
With this in mind, we asked registered nutritionist and author of the cookbook Unprocess Your Life, Rob Hobson, to advise us on the healthiest sauces to shop and make at home.
Often with long ingredient lists, sauces and condiments found in supermarkets are bulked up with cheap ingredients, sometimes containing very little of the actual sauce. Take soy sauce, for instance, which, as shown below, can be made up of as little as 20% soy sauce.
1. Tomato-Based Sauces
Tomato Ketchup
An absolute staple, but how healthy is it? “Most supermarket versions are ultra-processed and can be surprisingly high in sugar, salt, and additives like modified starches, thickeners and artificial flavourings,” says Hobson.
READ MORE: Cook up the Best Mielies Ever (On the Braai) With This Simple Recipe
However, there are healthier options made with 100% natural ingredients – some use dates or apple purée instead of sugar.
Hobson’s tip:
Look for:
- Short, recognisable ingredient lists (tomatoes, vinegar, spices)
- No glucose-fructose syrup or artificial sweeteners
- Natural thickeners like apple purée instead of gums or emulsifiers
Make your own:
Blend tinned tomatoes, dates, vinegar and spices to your taste.
“Tomato-based sauces are rich in lycopene, an antioxidant linked to heart health and prostate support,” adds Hobson.
2. Fresh Salsa
Another healthy tomato-based winner. “Salsa is one of the easiest and healthiest condiments to make,” says Hobson. Jarred versions often contain added sugar, salt, and preservatives, but fresh salsa is naturally low in calories and full of immune-supporting nutrients like vitamin C.
Make it with:
Tomatoes, red onion, lime juice, garlic, chilli, coriander.
Add-ins like black beans, mango, pineapple or avocado can boost fibre, flavour and healthy fats.
Storage tip: Freeze extra batches to use later on tacos, rice bowls, wraps or eggs.
3. Yoghurt-Based Sauces
Trying to cut down on saturated fat or boost protein? Yoghurt is your friend.
“Swapping mayo or sour cream for Greek yoghurt gives you creaminess and gut-supporting live cultures,” says Hobson.
Use plain Greek yoghurt or Skyr (both high in protein). Add garlic, herbs or spices to turn it into dressings, dips, or marinades.
READ MORE: This Is What Greek Yoghurt Does for Your Health
Easy combos:
- Greek yoghurt + garlic + lemon + mint = Tzatziki-style sauce
- Greek yoghurt + harissa or sriracha = Spicy meat dip
- Greek yoghurt + tahini + lemon = Dressing for roast veg or grain bowls
- Greek yoghurt + avocado + lime = Creamy taco topping
Dairy-free option: Use unsweetened soya yoghurt – just check for calcium and B12 fortification.
4. Gut-Friendly Sauces
“Fermented sauces like kimchi paste, miso and kefir-based dressings support your gut microbiome,” Hobson says.
These contain probiotics (live bacteria), which are linked to better digestion, immune support, and even mood.
Try these:
- Kimchi paste stirred into yoghurt or marinades
- Miso whisked with sesame oil, vinegar and ginger
- Kefir dressings on salads or dips
- Unpasteurised sauerkraut or kimchi on burgers, wraps or tacos
Check the label: You want “live cultures” or “unpasteurised” to get the probiotic benefits.
Bonus: Pair these sauces with fibre-rich foods to help the good bacteria thrive.
5. Cottage Cheese-Based Sauces
Blend cottage cheese into a smooth, creamy sauce to top grilled vegetables or lean meats. High in protein and low in fat, it’s ideal if you’re trying to build lean muscle or stay full longer.
Quick recipe: Cottage cheese + roasted red pepper + garlic = creamy topping for wraps or chicken.
6. Silken Tofu Sauces
For a plant-based base, silken tofu blends into a neutral, creamy texture.
Try this combo: Silken tofu + miso + lime + sesame oil = high-protein dressing for noodles, rice bowls or roasted veggies.
7. Nut Butter Sauces
Nut butters like peanut butter add healthy fats, flavour and protein. Yes, they’re calorie-dense – but those are nutrient-rich calories.
Try this: Peanut butter + tamari + ginger + hot water = easy satay-style sauce.
8. High-Protein DIY Sauces
If your goal is upping protein intake, Hobson recommends building sauces around high-protein bases and skipping store-bought “high-protein” options – they’re often ultra-processed.
Top combinations:
- Greek yoghurt + harissa + lemon juice = spicy BBQ dip
- Cottage cheese + garlic + herbs = topping for meat or veg
- Silken tofu + miso + citrus = savoury salad drizzle
- Peanut butter + vinegar + honey + chilli = sweet-spicy sauce for stir-fries
READ MORE: 5 Power Proteins You Should Slap on the Braai Tonight
Protein Content Per 100g:
- 0% fat Greek yoghurt: 10.5g
- Skyr: 10.6g
- Cottage cheese: 14g
- Peanut butter: 27g
- Silken tofu: 7g
“Adding just 8-10g of protein via a sauce can really help bump up your daily intake,” says Hobson. “Especially useful if you eat smaller meals or struggle to get enough protein at breakfast or lunch.”
And best of all? These sauces are far more satisfying than the sugary, processed alternatives – and much better for your long-term health.
This article by Hannah Bradfield was originally published on Men’s Health UK – additional reporting and products added by the Men’s Health SA team.
