The Best Plant-Based Sauces to Elevate Your Meals (Oil-Free Options Included!)
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I'll be honest—I’m not naturally a huge veggie lover. But since I eat a whole-food, plant-based diet inspired by The Starch Solution by Dr. John McDougall, I make sure to include vegetables in every meal. The secret? Sauces.
Sauces take any meal from boring to delicious with minimal effort. They add layers of flavor, spice, and umami, making even the simplest plant-based dishes taste gourmet. Whether I'm drizzling my favorite plant-based queso over a burrito bowl or adding a dash of Japanese BBQ sauce to roasted potatoes, these sauces make every meal satisfying and one I actually want to eat.
Plus, I eat mostly oil-free, so finding flavorful, oil-free options is key. In this post, I’m sharing my must-have plant-based sauces that make plant-based eating easy and enjoyable. These are the sauces I use every single day—on everything!
My Must-Have Plant-Based Sauces
1. Credo Plant-Based Queso
I am obsessed with this queso! It’s creamy, flavorful, and has the perfect amount of spice. I use it on burrito bowls, nachos, and even as a dip for veggies. Unlike many plant-based cheese sauces, Credo’s version is actually rich and satisfying without tasting artificial.
2. A1 Sauce
A1 isn’t just for steak! It has a deep, tangy, and slightly sweet flavor that enhances everything from roasted mushrooms to air-fried tofu. It’s also amazing as a dipping sauce for veggie burgers or plant-based meatballs.
3. Heinz Ketchup
A classic! I put this on my homemade baked fries, air-fried potatoes, and veggie burgers. It’s simple but essential for adding a little sweetness and acidity to meals. I literally can’t get enough ketchup. Rao’s Ketchup is another one of my favorites. I douse it on everything!
4.Zia hatch Green Chili
After moving to Colorado, I developed a deep love for Hatch green chiles. You can find them everywhere here! They add a smoky, slightly spicy kick to any meal. I love mixing them with salsa and Credo queso for the ultimate burrito bowl topping. Trust me, it’s next level.
5. Momofuku Soy Sauce
This soy sauce is next-level. It’s made with high-quality ingredients and has a richer, more complex umami flavor compared to standard soy sauce. I use it in stir-fries, marinades, and even on roasted veggies for extra depth. I don’t use any other soy sauce- it’s that good!
6. Bachan’s Japanese BBQ Sauce
This is hands down one of my favorite sauces ever. It’s like a cross between soy sauce and teriyaki but with a more balanced and deep umami flavor. I drizzle it over rice bowls, tofu, and even roasted potatoes. I have every single flavor and they are all delicious! It’s a game changer on steamed cabbage.
7. Cedar’s Oil-Free Hummus
Since I eat mostly oil-free, finding a good hummus without oil is a must. Cedar’s has a creamy texture and delicious flavor. I use it as a dip, spread it on wraps, or mix it into salad dressings. I find the oil-free at Whole Foods and basically eat the entire container with a bag of baby carrots (or chips, I love tortilla chips!)
8. Sweet Baby Ray’s BBQ Sauce
This BBQ sauce is a staple in my kitchen. It has the perfect balance of sweetness and tang. I love it on hashbrowns or baked fries. It’s also delicious portobello mushroom burgers. Basically anything you need dip for, use this bbq sauce.
How I Use These Sauces Daily
One of my favorite meals is a simple burrito bowl, and sauces make all the difference. Here’s what I put in my go-to bowl:
White rice
Black Beans
Fresh spinach
Fire-roasted corn
Salsa
Hatch green chiles
Credo plant-based queso
This combination is so satisfying, and I eat a lot at one meal because plant-based foods like potatoes, vegetables, and whole grains are naturally lower in calories. Since I also practice intermittent fasting (following Gin Stephens and her approach), I don’t eat until noon or after my workouts, so when it’s mealtime, I’m extra hungry!
Why I Eat This Way
I follow a whole-food, plant-based diet inspired by The Starch Solution, which emphasizes starches like potatoes, rice, and whole grains, along with plenty of vegetables and fruit. I’m what you call a volume eater- I can eat a lot of food at one sitting. More than my husband! I can really pack it in, so this way of eating allows me to eat a lot, without counting calories. I just feel so good.
I also incorporate intermittent fasting, inspired by Gin Stephens, which helps me stay in tune with my body’s natural hunger signals. By eating large, satisfying plant-based meals, I never feel deprived.
Try These Sauces and Elevate Your Meals
If you struggle to enjoy vegetables or want to add more flavor to your plant-based meals, try incorporating some of these sauces. Whether you go for the creamy richness of Credo queso, the umami punch of Bachan’s BBQ sauce, or the smoky heat of Hatch green chiles, you’ll find that sauces make eating plant-based so much more enjoyable.
Check out the links to grab these sauces for yourself, and let me know—what are your favorite plant-based sauces? Drop a comment below!
Cheers,
Courtney