When I first cleaned up our family’s diet, I was horrified by how many junky ingredients were in our condiments. Everything was full of sugar (or high fructose corn syrup), seed oils, preservatives, and even food dyes!
I quickly realized that if I didn’t find some healthy swaps for our condiments, we would still be eating tons of junk, even if I was otherwise cooking from scratch. And what’s the point of cooking from scratch if your basic ingredients aren’t healthy? Or if you’re slathering an otherwise healthy meal with sugar and inflammatory seed oils?
While there are more healthy swaps available in the store these days, I’ve been disappointed by their flavor and put off by their prices. We certainly can’t afford to pay a premium for condiments that no one wants to use because they don’t taste right!
This healthy burger sauce (or “comeback sauce”) was the answer to our prayers. By swapping mayonnaise for homemade Greek yogurt and ketchup for tomato paste, the base for this sauce transforms from sugar and seed oils to micronutrients, probiotics, and protein!
So make some sourdough burger buns, pile your toppings high, and enjoy slathering your burgers with this delicious healthy sauce!
What makes this burger sauce healthy?
Most burger sauces start with a base of mayonnaise and ketchup. Unfortunately, most mayonnaise contains inflammatory seed oils – even ones advertised as “made with olive oil” often still have some seed oils in them! And while there are brands (like Primal Kitchen) that don’t use seed oils, they are quite a bit more expensive. Ketchup, on the other hand, is typically full of sugar – whether it’s sugar, high fructose corn syrup, corn syrup, or another sweetener.
To get around this, I swap the mayonnaise for homemade whole milk Greek yogurt to get some extra protein, probiotics, and healthy fats. It has a bit more tang, but the same creaminess – and I find that the tang is very welcome on a big, juicy burger to balance out the richness!
I also swap the ketchup for tomato paste. Tomato paste has a similar but all-natural sweetness. It isn’t quite as flavorful as ketchup on its own, but we make up for that in the other ingredients that we add to the sauce.
What else can this healthy burger sauce be used for?
Some people might call this a healthy “comeback sauce” – meaning that you’ll be coming back for seconds! It’s great for dipping everything from chicken fingers (it’s very similar to Cane’s sauce, if you’re familiar with it) to roasted veggies, and is delicious on all sorts of sandwiches. The tangy, umami, slightly-spicy flavor goes great with just about everything. Honestly, the sky’s the limit!
When I make it, I usually make a double or triple batch because I know someone in my family will use it for something within a day or two – it never lasts long in our fridge!
How long is this burger sauce good for?
I don’t think it’s ever lasted more than a day or two in my fridge without someone gobbling it up, but it should be good at least a week! Just use your eyes, nose, and common sense – if it looks or smells funky, don’t eat it.
Ingredients
- 2 tbsp plain Greek yogurt – I use whole milk yogurt for extra creaminess and healthy fats, but it will work with low fat or fat free Greek yogurt as well.
- 1 tbsp tomato paste
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp chili powder – I don’t find that it’s particularly spicy with just a bit of chili powder, so unless you’re very sensitive to spicy foods, this won’t be a problem. If you are particularly sensitive to spicy foods, paprika is a good swap for yummy flavor and minimal/no heat. If you like spicy foods, feel free to increase the chili powder. Or swap it for cayenne if you really want to turn up the heat!
- 1/2 tsp apple cider vinegar
- 1/4 tsp Worcestershire sauce
- Salt & pepper to taste
Directions
Step 1: Mix all ingredients until fully incorporated. Serve immediately or refrigerate for later!
Equipment
*Disclosure: I only recommend products that I use or would use myself. The links above are affiliate links, which means that I earn a commission (at no cost to you!) if you make a purchase using the link.
Healthy Burger Sauce
Make burger night at home just as good as burger night out! This creamy, tangy sauce will elevate any burger without adding any junk. No seed oils, sugar, or preservatives here!
- Total Time: 5 minutes
- Yield: 2 servings
Ingredients
- 2 tbsp plain Greek yogurt
- 1 tbsp tomato paste
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp chili powder
- 1/2 tsp apple cider vinegar
- 1/4 Worcestershire sauce
- Salt & pepper, to taste
Instructions
- Mix all ingredients until fully incorporated. Serve immediately or refrigerate for later!
Notes
- Sauce will stay good for about 1 week in an airtight container in the refrigerator.
Nutrition Facts
Amount Per Serving
Calories: 26 kcal
Fat: 1g
Total Carbohydrates: 4g
Fiber: 1g
Protein: 2g
The nutrition data provided here is for informational only and is only an estimate based on an online nutrition calculator. It cannot be verified or guaranteed, and should not be used in the treatment of medical conditions. It should not be considered a substitute for a professional nutritionist’s advice This data should be interpreted and used at your own risk.
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