6 Easy Ways to Add Flavor, Cut Calories

Eating healthily doesn’t have to mean going without extras like sauces and marinades that help foods taste good. There are many ways to increase flavor without adding a lot of unwanted calories, saturated fat, or sodium.

These simple steps can help boost the flavor profile of your favorite dishes without adding calories.  In addition to tasting great with fewer calories, many of these food swaps are better for you:

Fats play an important role in how food tastes, smells, and feels when you eat it (food texture).[1] Unsaturated fats are thought to support heart health,[2] but a diet high in certain saturated fats may raise LDL cholesterol levels—possibly increasing the risk for heart attacks and strokes.[3]

In many recipes, you may be able to reduce the amount of fat or swap it with something healthier.[4] For example, you can:[5]

• Bake with unsweetened applesauce in place of oil.
• Choose at least 93% lean ground chicken, turkey, and ground beef.
• Cut back on oil by sautéing vegetables, chicken, or fish in 1 tablespoon vegetable broth and 1 tablespoon oil.[6]
• Reduce the amount of oil, butter, or margarine by one-third to one-half in baking recipes.
• Use broth, nonfat milk, herbs, and spices to replace the moisture and flavor lost when you reduce fat.

Herbs and spices help to season foods without adding calories or unwanted salt.[7] Excess sodium may increase your risk for high blood pressure, heart disease, and strokes.[8]

In addition to giving foods flavor, many herbs and spices add helpful plant compounds.[9] Here are 7 spices and herbs to keep in your kitchen, along with the nutrients and plant compounds they contribute:

1. Basil has vitamin K, which is anti-inflammatory.[10]
2. Cayenne peppers have vitamin A, an antioxidant.[11]
3. Celery seeds (and celery) have anti-inflammatory properties.[12]
4. Chili powder and red chilis have potassium and capsaicin, which are anti-inflammatories.[13]
5. Cilantro contains small amounts of iron, manganese, and magnesium.[14]
6. Cumin has antioxidants.[15]
7. Ginger contains ananti-inflammatory substance.[16]

Flavored vinegars add a touch of tartness and sweetness to dishes without adding many extra calories.[17] A tablespoon of vinegar can have 2-15 calories, depending on the type.[18] Plus, the acidity in vinegar helps enhance a food’s flavor.[19]

Flavored vinegars make a great base for salad dressings, marinades, sauces, and homemade condiments like mayonnaise and ketchup.[20] You can even simmer balsamic vinegar on the stove to create a low-calorie glaze that tastes great on ice cream, berries, and other fruit.[21]

Consider trying one of these flavored vinegars:

• Apple cider vinegar
• Champagne vinegar
• Malt vinegar
• Red wine, white wine, or port wine vinegar
• Rice vinegar

Sugar helps make foods and drinks taste sweeter, but it also adds calories—1 tablespoon of sugar has 60 calories.[22] Too much sugar can lead to health issues like weight gain, diabetes, high blood pressure, and cavities.[23]

Consider adding cinnamon or unsweetened cocoa powder instead of sugar in your food.

Cinnamon and unsweetened cocoa powder are lower-calorie, sugar-free swaps that add flavor to oatmeal, yogurt, fruit, smoothies, coffee, and more.

They also contribute nutrients that are associated with possible health benefits. For instance, cocoa powder has plant compounds called flavonoids, as well as iron, manganese, magnesium, and zinc.[24]  

Fresh garlic, roasted garlic, garlic powder, garlic salt, and garlic oil can enhance dishes with minimal calories. A sulfur compound called allicin gives garlic its pungent aroma.[25] Research suggests this compound may help support your immune system and contribute to heart health[26]

You can use garlic to:

• Add flavor to soups, stews, and casseroles
• Make marinades, salad dressings, and sauces
• Sauté vegetables and meats
• Spread on whole-grain bread or add to dips

Juice from lemons, limes, and other citrus fruits can add zest to dishes without calories. Citrus fruits have some vitamin C, an antioxidant that may help support a healthy immune system.[27] Vitamin C also helps your body absorb iron in the digestive tract.[28]

Lemon juice has acid that works similar to vinegar, helping to bring out a food’s flavor.[29] You can add lemon juice to:

• Cooked fish, chicken, pork, or other meats
• Meat marinades
• Salads and vegetables (instead of calorie-heavy salad dressings or butter)
• Water and unsweetened tea

With so many healthy substitutions, there’s no reason for a nutritious meal to taste bland. You may need to experiment with different recipes to get the desired flavor and texture. Remember, each small change you make helps you get one step closer to achieving your health goals.

Now that you know how to add flavor without adding calories, you may be curious about how to make smart shopping choices. The Sincerely Health nutrition tools in the grocery app can help.

You can start by downloading the grocery app. You’ll save $10* on groceries for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points.*

Your nutrition profile allows you to:

• Set specific nutrition goals.
• Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

Join Sincerely Health and set up your nutrition profile today.

Three changes that reduce calories and fat include:

1. Drizzle flavored vinegars on vegetables, fruits, and other dishes.
2. Squeeze lemon juice into salads, pastas, and drinks.
3. Substitute unsweetened applesauce for oil when baking.

Sprinkle cocoa powder or cinnamon (instead of sugar) on top of oatmeal, yogurt, fruit, and other foods.