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.

6 ways to cut calories, not flavor

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:

1. Cut back on fat

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.

2. Cook with herbs and spices

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]

3. Make a splash with flavored vinegars

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

4. Sprinkle cinnamon or unsweetened cocoa powder

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]  

5. Go for the garlic

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

6. Squeeze on the lemon juice

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

In summary: Find healthy ways to reduce calories, not flavor

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).*

Sign up for Sincerely Health and create a nutrition profile to help you get healthy today!

Download your app on the App Store today

FAQs about cutting calories, adding flavor

How can you reduce calories and fat in dishes?

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.

How can you add flavor to foods without adding sugar?

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

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[1] National Library of Medicine. Chapter 11: Human Perceptions and Preferences for Fat-Rich Foods. Last reviewed 2010. https://www.ncbi.nlm.nih.gov/books/NBK53528/#

[2] Cleveland Clinic. Do Fats Make You Fat? Last reviewed September 27, 2022. https://health.clevelandclinic.org/all-about-fats-why-you-need-them-in-your-diet

[3] Cleveland Clinic. Do Fats Make You Fat? Last reviewed September 27, 2022. https://health.clevelandclinic.org/all-about-fats-why-you-need-them-in-your-diet; Harvard Health Publishing. The truth about fats: The good, the bad, and the in-between. Last reviewed April 12, 2022. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good; Food Navigator Europe. ‘Dietary guidelines are likely wrong’: Saturated fat does not increase cardiovascular disease risk, argue researchers. Last reviewed March 24, 2022. https://www.foodnavigator.com/Article/2022/03/24/saturated-fat-does-not-increase-cardiovascular-disease-risk-argue-researchers/

[4] American Cancer Society. Cut Calories and Fat, Not Flavor. Last reviewed June 9, 2020. https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/eat-healthy/cut-calories-and-fat-not-flavor.html

[5] American Cancer Society. Cut Calories and Fat, Not Flavor. Last reviewed June 9, 2020. https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/eat-healthy/cut-calories-and-fat-not-flavor.html

[6] Courtney Medical Group. 25 Ways To Add Flavor To Meals Without Lots Of Calories. Last reviewed January 29, 2020. https://courtneymedicalgroupaz.com/2020/01/29/25-ways-to-spice-up-meals-without-the-calories/

[7] National Heart, Lung, and Blood Institute. User Herbs and Spices Instead of Salt. Last reviewed December 2013. https://www.nhlbi.nih.gov/health/educational/healthdisp/pdf/tipsheets/Use-Herbs-and-Spices-Instead-of-Salt.pdf

[8] CDC. Tips for Reducing Sodium Intake. Last reviewed January 31, 2024. https://www.cdc.gov/salt/reduce-sodium-intake/index.html

[9] Critical Reviews in Food Science and Nutrition. Recent advances in biologically active compounds in herbs and spices: a review of the most effective antioxidant and anti-inflammatory active principles. Last reviewed June 14, 2013. https://pubmed.ncbi.nlm.nih.gov/23768186/

[10] Cleveland Clinic. 5 Health Benefits of Basil. Last reviewed September 20, 2023. https://health.clevelandclinic.org/benefits-of-basil

[11] Cleveland Clinic. Health Benefits of Cayenne Pepper. Last reviewed November 30, 2021. https://health.clevelandclinic.org/cayenne-pepper-benefits

[12] Cleveland Clinic. Celery May Help Bring Your High Blood Pressure Down. Last reviewed December 9, 2020. https://health.clevelandclinic.org/celery-may-help-bring-your-high-blood-pressure-down

[13] India Express. It may set your taste buds on fire, but there’s no denying the many health benefits of red chili powder. Last reviewed February 27, 2023. https://indianexpress.com/article/lifestyle/health/red-chilli-powder-health-benefits-8460088/; Molecules. Antioxidant, Anti-Obesity, Nutritional and Other Beneficial Effects of Different Chili Pepper: A Review. Last reviewed January 28, 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC8839052/

[14] Cleveland Clinic. Love It or Hate It: The Great Cilantro Debate. Last reviewed October 27, 2020. https://health.clevelandclinic.org/do-you-love-or-hate-cilantro-the-reason-may-surprise-you; Cleveland Clinic. Manganese vs. Magnesium: Two Important Minerals With Key Differences. Last reviewed November 30, 2023. https://health.clevelandclinic.org/manganese-vs-magnesium; Cleveland Clinic. What Iron Does for Your Body. Last reviewed July 25, 2024. https://health.clevelandclinic.org/iron   

[15] Nutrition Today: Cumin: Potential Health Benefits. Last reviewed May-June 2021. https://journals.lww.com/nutritiontodayonline/fulltext/2021/05000/cumin__potential_health_benefits.8.aspx; Cleveland Clinic. Cooking With Cumin: What You Should Know About This Versatile Spice. Last reviewed September 23, 2020. https://health.clevelandclinic.org/cooking-with-cumin-what-you-should-know-about-this-versatile-spice; MedlinePlus. Antioxidants. Last reviewed December 26, 2017. https://medlineplus.gov/antioxidants.html#

[16] Cleveland Clinic. Why Ginger Offers Health Benefits. Last reviewed January 31, 2023. https://health.clevelandclinic.org/ginger-health-benefits

[17] Courtney Medical Group. 25 Ways To Add Flavor To Meals Without Lots Of Calories. Last reviewed January 29, 2020. https://courtneymedicalgroupaz.com/2020/01/29/25-ways-to-spice-up-meals-without-the-calories/

[18] Harvard T.H. Chan School of Public Health. Vinegar. Last reviewed October 2019. https://nutritionsource.hsph.harvard.edu/food-features/vinegar/

[19] Harvard T.H. Chan School of Public Health. Vinegar. Last reviewed October 2019. https://nutritionsource.hsph.harvard.edu/food-features/vinegar/

[20] Harvard T.H. Chan School of Public Health. Vinegar. Last reviewed October 2019. https://nutritionsource.hsph.harvard.edu/food-features/vinegar/

[21] Harvard T.H. Chan School of Public Health. Vinegar. Last reviewed October 2019. https://nutritionsource.hsph.harvard.edu/food-features/vinegar/

[22] University of California, San Francisco. Demystifying Sugar. https://dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/understanding-carbohydrates/demystifying-sugar/

[23] Centers for Disease Control and Prevention. Be Smart About Sugar. Last reviewed December 20, 2023. https://www.cdc.gov/healthy-weight-growth/be-sugar-smart/

[24] Courtney Medical Group. 25 Ways To Add Flavor To Meals Without Lots Of Calories. Last reviewed January 29, 2020. https://courtneymedicalgroupaz.com/2020/01/29/25-ways-to-spice-up-meals-without-the-calories/; Cleveland Clinic. Manganese vs. Magnesium: Two Important Minerals With Key Differences. Last reviewed November 30, 2023. https://health.clevelandclinic.org/manganese-vs-magnesium; Cleveland Clinic. What Iron Does for Your Body. Last reviewed July 25, 2024. https://health.clevelandclinic.org/iron; Harvard T.H. Chan School of Public Health. Zinc. Last reviewed March 2023. https://nutritionsource.hsph.harvard.edu/zinc/; American Heart Association. Sweet on Chocolate? It’s What’s Inside – Cocoa Powder – that Counts. Last reviewed January 10, 2024 https://www.heart.org/en/news/2024/01/10/sweet-on-chocolate-its-whats-inside-cocoa-powder-that-counts; Cleveland Clinic. What You Need to Know About Flavonoids? Last reviewed May 1, 2023. https://health.clevelandclinic.org/what-are-flavonoids

[25] Cleveland Clinic. The Health Benefits of Garlic. Last reviewed March 2, 2022. https://health.clevelandclinic.org/6-surprising-ways-garlic-boosts-your-health

[26] Cleveland Clinic. The Health Benefits of Garlic. Last reviewed March 2, 2022. https://health.clevelandclinic.org/6-surprising-ways-garlic-boosts-your-health

[27] Mayo Clinic. Boost Your Senses With Citrus Fruits. Last reviewed June 28, 2021. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/boost-your-senses-with-citrus-fruits

[28] Mayo Clinic. Boost Your Senses With Citrus Fruits. Last reviewed June 28, 2021. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/boost-your-senses-with-citrus-fruits

[29] American Fitness Professionals and Associates. 7 Low-Calorie Seasoning Tips to

Spice Up Your Meal. Last reviewed March 17, 2023. https://www.afpafitness.com/blog/7-low-calorie-tips-to-spice-up-your-meal/

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