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These are some of our favorite low calorie seasonings and spices (pictured) that take the boring out of any protein or side. See how we use them in the descriptions below.

Oil Sprays– (Avocado and Olive Oil) We also like Coconut which is not shown. Pompeian brand makes great sprays that contain only 100% oil with no propellants or preservatives. The calorie breakdown is listed on the bottle, per spray time. Its great to use as a quick spray to prevent food from sticking while cooking in a pan. It can also be used on a salad by giving a 2-4 sec spray on finished salad, squeeze of lemon juice or balsamic and a shake of Spike seasoning- low calories but full of flavor.

Spike Seasoning– This all purpose seasoning can be found at most health food stores as well as the Health section of your local grocery. It contains over 20 different spices and is great on avocado, eggs, turkey burgers, salads, green veggies and more. This is a MUST HAVE!

Chipotle Chili Powder- This spice is smoky and great in ground beef or turkey, chili, and fish. We love mixing this with spices like garlic, onion, and oregano along with salt and pepper to create a dry rub that is amazing for blackened fish tacos! Yum!

Peppercorns and Pink Himalayan Salt– any salt and pepper will do and these are a staple in every kitchen but we love our grinders.  A good cut of meat only needs to be seasoned with these to bring out the flavor of the meat without overpowering seasonings masking the flavor.

Garlic and Onion Powder- These are great on their own but fantastic when combined. We use these in most of our meals. Fresh is always best and has the most flavor, however powders are easily stored with a long shelf life and no chopping required. Win! These spices can be put on any meats, fish or veggie to add flavor with little to no calories. They can also be used on popcorn or a homemade salad dressing.

Dried Basil- This adds flavor to any dish containing tomatoes such as salads or pasta sauce and can be added to mayonnaise to take your sandwich from good to great! If you can, give fresh basil leaves a try on your sandwich- you will not be disappointed!

Curry– This is one of our favorites! Its a warm spice that adds a lot of depth to food. It is fantastic on salmon or chicken. Simply mix it with low fat canned coconut milk, add to a pan and cook salmon fillets in the spiced milk for 7-8 min. That’s it! One of our weekly meals. Curry is also great in lentils and we like to make a lentil chili with tomatoes and curry powder.

Taco Seasoning– Need we say more? We consider this an all purpose seasoning because not only is it great on ground beef and turkey but also scrambled eggs/whites and it can be mixed into Greek yogurt to make an awesome dip or topping.

Ground Cinnamon– This warm spice is fantastic on peanut butter or mixed into PB2 with water. Its great sprinkled on apples, yogurt or added to protein smoothies, oatmeal, pancakes, you name it! We purchase this at Costco because we use this daily. We even enjoy it in our morning coffee.

Crushed Red Pepper– aka ‘Pizza Peppers’. Also purchased at Costco, this gets used daily. Its great on all savory meals and adds heat without being too spicy.

Creole Seasoning– We like Tony Chachere’s Brand. This is an all purpose seasoning but it’s especially good on seafood such as shrimp and we love it on potatoes, baked or hash browns.

All Purpose Greek Seasoning– The name says it all. It can be used on everything but we love it on ground beef and like the creole seasoning, its Amazing on potatoes!

Coconut Aminos– The one. The only. Ok, so its not the only seasoning you should have but it is fantastic for a number of reasons. The ingredients are coconut sap and salt…..that’s all.  It is low in calories. It can be substituted in place of soy sauce and it has far less sodium. It is great on its own but can also be mixed with spices to create a sauce for stir-fry or a salad dressing. We love putting it on cooked rice.

Garlic Paste and Ginger Paste– These are great because they require no chopping but taste just as fresh as if you peeled and shredded the garlic and ginger yourself. These are great in homemade salad dressings, non-fried rice, and any meat, fish or poultry dish. The ginger brings a bright flavor to your meal and is great for Asian inspired dishes. Mix it with coconut aminos for a simple dressing to add to romaine lettuce, shredded chicken breast, red bell peppers, cucumbers and mandarin oranges.

Liquid Stevia– This zero calorie sweetener is a winner because a little goes a long way and it is easy to mix into foods and drinks because it doesn’t have to dissolve like granules or powder. It is also available in a variety of flavors such as orange or caramel. We love using it in protein smoothies and baked goods as well as homemade pancakes and nonfat, plain Greek yogurt.

Siracha– This zero calorie sauce is a must for those who love HEAT. It is HOT. We love it on grilled chicken, stir fry, and rice. Its also delicious on salmon with coconut aminos.

Franks Hot Sauce– Most are familiar with this sauce but may not know it can be mixed with other sauces to add great flavor to meats. Add spicy brown mustard and honey to Franks for a gold and tangy sauce that takes chicken from boring to AMAZING. Add Franks to ranch or Greek nonfat plain yogurt for a veggie dip. Toss grilled or baked chicken breast tenders in Franks mixed with 1/2 tbsp or 7g of butter and garlic powder and you’ll get all the flavor of buffalo wings without the fat and calories.

Salsa– Our favorite! Salsa is low in calories and is really good when added to any food. We prefer the salsa found in the refrigerator section of your grocery store as it tastes the freshest and most times has less preservatives. We love it on fish tacos, eggs and homemade Mexican pizzas- low calorie pizza crust, add salsa, low fat Mexican shredded cheese, ground turkey cooked with taco seasoning, along with any fresh toppings such as onions, peppers and cilantro.


Eating healthy doesn’t have to be boring or complicated. Simply adding low calorie sauces and seasonings can keep meals fresh and interesting. Keep It Super Simple (K.I.S.S) and you’ll enjoy the meals you prepare at home all while achieving your nutrition goals.