Low-Calorie Flavor: 12 Spice Blends, Marinades and Sauces

You can make lighter meals taste great without adding many calories. Spices, fresh herbs, citrus, chili peppers and smart marinades bring big flavor for almost nothing. The 12 picture cards below give you homemade spice blends, four easy chicken marinades, a pepper heat guide and a lighter ranch you can make in five minutes.

I’ve coached for more than 20 years as a NASM-certified trainer and NESTA nutrition coach. Bland food is one of the fastest ways to fall off a healthy eating plan. When lean protein and vegetables taste good, sticking with your calorie target gets a lot easier.

How to Use These Cards

The first four cards are spice blends you can mix in a jar and keep for months. The next four are chicken marinades that work on breasts, thighs, shrimp or tofu. After that come a fresh herb guide and a chili pepper heat ladder, then a lighter ranch and six flavor boosters that cost you under 10 calories each.

If you don’t know your daily calorie target yet, start with my calorie calculator. Sauces and dressings are some of the easiest places for calories to sneak in, which I cover in hidden calories that stall weight loss.

Homemade Spice Blends

Store-bought seasoning packets often list salt near the top, and some add sugar or fillers. Mixing your own takes five minutes and makes enough for several meals. Store each blend in a small airtight jar away from the stove, and it will keep its flavor for about six months.

Spicy Cajun Seasoning

This smoky, peppery blend works on chicken, shrimp, fish, roasted potatoes and even popcorn.

Ingredients:

• 2 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp black pepper
• 1/2 tsp cayenne pepper
• 1/2 tsp salt (optional)

1. Measure everything into a small bowl.
2. Stir or whisk until the color is even.
3. Spoon into a jar, seal and label it.

Makes about 2 1/2 tablespoons | About 6 calories per teaspoon (estimate)

Italian Seasoning

Use this salt-free blend in pasta sauce, soups, meatballs, roasted vegetables and salad dressings.

Ingredients:

• 2 tsp dried basil
• 2 tsp dried oregano
• 1 tsp dried rosemary, crushed
• 1 tsp dried parsley
• 1 tsp dried thyme
• 1/2 tsp garlic powder
• 1/4 tsp red pepper flakes

1. Crush the rosemary between your fingers so the pieces are small.
2. Mix all the herbs and spices in a small bowl.
3. Store in a sealed jar and crush a pinch in your palm before using.

Makes about 2 1/2 tablespoons | About 5 calories per teaspoon (estimate)

Taco Seasoning

One batch seasons a pound of lean ground turkey, beef, chicken or black beans for tacos, bowls and lettuce wraps.

Ingredients:

• 1 tbsp chili powder
• 1 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp paprika
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes
• 1/2 tsp salt
• 1/4 tsp black pepper

1. Mix all the spices in a small bowl.
2. Brown 1 lb of meat, drain any fat, then stir in the seasoning.
3. Add 1/3 cup water and simmer for 5 minutes until thick.

Seasons 1 lb of meat (4 servings) | About 15 calories per serving (estimate)

Pumpkin Pie Spice

This warm blend adds sweetness without sugar to oatmeal, Greek yogurt, coffee, smoothies and baked apples.

Ingredients:

• 3 tbsp ground cinnamon
• 2 tsp ground ginger
• 1 tsp ground nutmeg
• 1/2 tsp ground cloves

1. Add all four spices to a small bowl.
2. Whisk well so the cloves spread evenly, since they are strong.
3. Store in a sealed jar and use 1/2 to 1 teaspoon at a time.

Makes about 1/4 cup | About 6 calories per teaspoon (estimate)

Easy Chicken Marinades

Each marinade below is made for 1 1/2 pounds of boneless chicken, or about four servings. Most bottled marinades use a lot of oil and sugar. These use one tablespoon of oil or less for the whole batch, and the calorie figures assume you eat all of it, so the real number is a little lower.

Always marinate in the fridge, throw out the used marinade and cook chicken to 165°F. For more ways to use a marinade, try my grilled chicken kabobs or chicken souvlaki.

Cilantro Lime Marinade

Bright and fresh, this one is made for chicken tacos, burrito bowls and grilled chicken salads.

Ingredients:

• 1/2 cup chopped fresh cilantro
• 1/4 cup lime juice (about 2 limes)
• 1 tbsp olive oil
• 1 tbsp honey
• 3 garlic cloves, minced
• 1/2 tsp salt

1. Whisk everything together in a bowl.
2. Add the chicken to a zip bag, pour in the marinade and seal.
3. Chill for 30 minutes to 4 hours, then grill or bake until done.

For 1 1/2 lb chicken (4 servings) | About 55 calories per serving (estimate)

Coconut Curry Marinade

Light coconut milk keeps this creamy marinade rich tasting without the calories of the full-fat can.

Ingredients:

• 1/2 cup light coconut milk
• 1 tbsp red curry paste
• 1 tsp curry powder
• 2 tbsp lime juice
• 1/2 tsp salt

1. Whisk the coconut milk, curry paste and curry powder until smooth.
2. Stir in the lime juice and salt, then pour over the chicken.
3. Chill for 1 to 8 hours, then bake, grill or pan sear.

For 1 1/2 lb chicken (4 servings) | About 30 calories per serving (estimate)

Jalapeño Lime Marinade

This one brings a little heat. Keep the seeds for more kick or scrape them out for a milder bite.

Ingredients:

• 2 jalapeños, minced
• 1/4 cup lime juice (about 2 limes)
• 1 tbsp olive oil
• 2 garlic cloves, minced
• 1/2 tsp salt

1. Mince the jalapeños and garlic, wearing gloves if you have them.
2. Whisk with the lime juice, oil and salt.
3. Coat the chicken, chill for 30 minutes to 4 hours, then cook.

For 1 1/2 lb chicken (4 servings) | About 40 calories per serving (estimate)

Lemon Ginger Marinade

Fresh ginger and lemon make a zesty marinade for chicken, salmon, shrimp and stir-fry.

Ingredients:

• 1 tbsp grated fresh ginger
• Zest and juice of 1 lemon
• 1 tbsp olive oil
• 1/2 tsp red pepper flakes
• 1/2 tsp salt

1. Grate the ginger and zest the lemon before you juice it.
2. Whisk everything in a bowl until combined.
3. Coat the chicken, chill for 30 minutes to 4 hours, then cook.

For 1 1/2 lb chicken (4 servings) | About 35 calories per serving (estimate)

Fresh Herbs and Chili Peppers

Fresh herbs and chili peppers are about as close to free flavor as food gets. A handful of chopped herbs has only a few calories, and a whole jalapeño has about 4. For more on the herbs and spices themselves, read 8 herbs and spices that add flavor and years to your life.

Fresh Herb Pairing Guide

• Basil: tomatoes, pasta, chicken and eggs
• Cilantro: tacos, salsa, rice bowls and curries
• Dill: fish, eggs, potatoes and cucumber salads
• Rosemary: roasted meats, potatoes and root vegetables
• Mint: fruit, Greek yogurt, lamb and iced tea
• Parsley: salads, soups, fish and grain bowls

The takeaway: Add tender herbs like basil, cilantro, mint, dill and parsley at the end of cooking so they stay bright. Add woody herbs like rosemary early so they have time to soften. Most fresh herbs have only 1 to 5 calories per quarter cup.

Chili Pepper Heat Ladder

• Bell pepper: no heat, 0 Scoville heat units
• Shishito: mild, about 50 to 200 units, with an occasional hot one
• Poblano: mild, about 1,000 to 1,500 units (dried, it’s called ancho)
• Jalapeño: medium, about 2,500 to 8,000 units
• Serrano: hot, about 10,000 to 25,000 units, roughly 2 to 5 times a jalapeño
• Habanero: very hot, about 100,000 to 350,000 units
• Ghost pepper: extreme, about 1 million units, so use gloves and a tiny amount

The takeaway: Every pepper on this ladder has fewer than 35 calories, so pick the heat level you enjoy. Most of the heat lives in the white ribs and seeds. Remove them to tame a pepper, and wash your hands well after cutting anything hotter than a jalapeño.

Lighter Sauces and Flavor Boosters

Creamy dressings are where flavor usually costs the most. Two tablespoons of bottled ranch can run about 130 calories. The Greek yogurt version below keeps the taste for a fraction of that, and it adds protein. My chicken Caesar salad uses the same trick.

Greek Yogurt Ranch

Use it as a salad dressing, a veggie dip or a sauce for chicken wraps and baked potatoes.

Ingredients:

• 1 cup plain nonfat Greek yogurt
• 1/4 cup low-fat milk
• 1 tbsp lemon juice
• 1 tsp dried dill
• 1 tsp dried parsley
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp salt and a pinch of black pepper

1. Whisk the yogurt, milk and lemon juice until smooth.
2. Stir in the herbs, garlic powder, onion powder, salt and pepper.
3. Chill for 30 minutes so the flavors blend, and thin with more milk for a pourable dressing.

Makes about 1 1/4 cups (10 servings of 2 tbsp) | About 20 calories per serving (estimate)

6 Flavor Boosters Under 10 Calories

• Citrus zest, 1 tsp: about 1 calorie, bright flavor for fish, chicken and yogurt
• Hot sauce, 1 tsp: about 0 to 1 calorie, for eggs, tacos and bowls
• Dijon mustard, 1 tsp: about 5 calories, for dressings, sandwiches and marinades
• Vinegar, 1 tbsp: about 3 calories for red wine or rice vinegar, for salads and vegetables
• Fresh garlic, 1 clove: about 4 calories, for almost everything savory
• Smoked paprika, 1 tsp: about 6 calories, for a grilled flavor without the grill

The takeaway: Reach for one of these before you reach for more oil, butter or cheese. A squeeze of lemon and a dash of hot sauce can make plain chicken and vegetables taste like a different meal.

Flavor Cards at a Glance

Tips for Adding Flavor Without Extra Calories

1. Measure your oil. Use a tablespoon, not a free pour. One tablespoon of any oil is about 120 calories.
2. Season in layers. Add a dry rub before cooking and a squeeze of citrus or fresh herbs at the end.
3. Toast your spices. Thirty seconds in a dry pan wakes up cumin, chili powder and curry powder.
4. Salt at the end. Taste first, since acid and spice often mean you need less salt.
5. Batch your blends. Mix three jars on Sunday so seasoning is never the thing that slows you down.
6. Keep one creamy sauce ready. A jar of yogurt ranch in the fridge makes vegetables and wraps easy to enjoy.

Your This-Week Plan

Try this for the next seven days:

1. Day 1: Mix the Cajun, Italian and taco blends and label the jars.
2. Day 2: Marinate 1 1/2 lb of chicken in the cilantro lime marinade and cook it for the next few lunches.
3. Day 3: Make a batch of Greek yogurt ranch and pair it with raw vegetables.
4. Days 4 to 6: Use a different blend or marinade each night on your protein and vegetables.
5. Day 7: Pick your two favorites and add them to next week’s grocery list and prep.

Want to go deeper? Read volume eating, my protein cheat sheet and good vs bad foods myths.

Quick Questions

The Bottom Line

Lighter eating does not have to taste plain. Keep a few homemade spice blends in the cupboard, marinate your protein with a measured spoonful of oil, and lean on herbs, citrus, chili peppers and yogurt-based sauces. You get meals you look forward to without the extra calories.

Save these cards and make one new blend or marinade this week. Flavor is one of the simplest ways to make healthy eating stick.

This article is for general education, not medical or nutrition advice for your specific situation. Calorie values are estimates and will vary with brands, recipes and portion sizes. If you have a medical condition or need to limit sodium, please talk with your doctor or a registered dietitian.