Low-Carb Meal Prep Sauces: 8 Recipes With Allulose
The difference between boring meal prep and exciting meal prep is sauce. A plain grilled chicken breast with steamed broccoli is fine. That same chicken with homemade teriyaki glaze? Now it's dinner. These 8 sauces transform basic meal prep into something you actually look forward to eating.
1. Sugar-Free Teriyaki Sauce
Makes about 1.5 cups | Keeps 3 weeks refrigerated
- 1/2 cup coconut aminos (or low-sodium soy sauce)
- 1/4 cup water
- 3 tablespoons allulose
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1/2 teaspoon xanthan gum (for thickening)
- 1 tablespoon sesame seeds
Combine everything except xanthan gum and sesame seeds in a small saucepan. Bring to a simmer. Sprinkle in xanthan gum while whisking vigorously. Simmer 2 minutes until thickened. Stir in sesame seeds. Cool and store.
Use on: Chicken, salmon, stir-fry vegetables, cauliflower rice bowls.
2. Honey Mustard (Without the Honey)
Makes about 1 cup | Keeps 4 weeks refrigerated
- 1/3 cup Dijon mustard
- 1/3 cup mayonnaise
- 3 tablespoons allulose
- 1 tablespoon apple cider vinegar
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Whisk all ingredients until smooth. That's it. The allulose dissolves into the mustard and mayo, creating that sweet-tangy balance that makes honey mustard irresistible.
Use on: Chicken tenders, salad dressing, wrap spread, dipping sauce for vegetables.
3. Sweet Chili Sauce
Makes about 1 cup | Keeps 3 weeks refrigerated
- 1/2 cup rice vinegar
- 1/4 cup allulose
- 2 tablespoons sambal oelek (chili paste)
- 2 cloves garlic, minced
- 1 tablespoon fish sauce
- 1 tablespoon lime juice
- 1/2 teaspoon xanthan gum
Simmer vinegar, allulose, sambal, garlic, and fish sauce for 5 minutes. Whisk in xanthan gum. Remove from heat and add lime juice. This is an incredible dipping sauce.
Use on: Spring rolls, grilled shrimp, chicken wings, air-fried tofu.
4. Maple Balsamic Vinaigrette
Makes about 1 cup | Keeps 4 weeks refrigerated
- 1/3 cup balsamic vinegar
- 2 tablespoons allulose
- 1 teaspoon maple extract
- 1 teaspoon Dijon mustard
- 1/2 cup extra virgin olive oil
- Salt and pepper to taste
Whisk vinegar, allulose, maple extract, and mustard together. Slowly drizzle in olive oil while whisking to emulsify. Season with salt and pepper.
Use on: Salads, roasted vegetables, grilled chicken salad, goat cheese and walnut salads.
5. Allulose Ketchup
Makes about 2 cups | Keeps 4 weeks refrigerated
- 1 can (6 oz) tomato paste
- 1/2 cup apple cider vinegar
- 1/4 cup water
- 1/4 cup allulose
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon allspice
- 1/4 teaspoon cloves
Whisk everything in a saucepan over medium heat. Simmer 10 minutes, stirring occasionally. Cool. This tastes remarkably close to Heinz — without the 4g of sugar per tablespoon.
Use on: Everything you put ketchup on. Burgers, fries, eggs, meatloaf.
6. Peanut Satay Sauce
Makes about 1.5 cups | Keeps 2 weeks refrigerated
- 1/2 cup natural peanut butter (no added sugar)
- 1/4 cup coconut aminos
- 2 tablespoons allulose
- 2 tablespoons lime juice
- 1 tablespoon sriracha
- 1 teaspoon sesame oil
- 1 clove garlic, minced
- 1/4 cup warm water (to thin)
Whisk peanut butter, coconut aminos, allulose, lime juice, sriracha, sesame oil, and garlic until combined. Add warm water gradually until you reach your desired consistency.
Use on: Chicken satay, noodle bowls (with shirataki noodles for keto), spring rolls, veggie dip.
7. Allulose Cranberry Sauce
Makes about 2 cups | Keeps 3 weeks refrigerated
- 12 oz fresh or frozen cranberries
- 1/2 cup allulose
- 1/2 cup water
- Zest of 1 orange
- 1 cinnamon stick
Combine everything in a saucepan. Bring to a boil, reduce heat, and simmer 15 minutes until cranberries pop and sauce thickens. Remove cinnamon stick. This isn't just for Thanksgiving — it's fantastic on chicken, pork, and cheese boards year-round.
Use on: Turkey, pork tenderloin, brie and crackers, yogurt bowls.
8. Spicy Allulose Glaze
Makes about 3/4 cup | Keeps 3 weeks refrigerated
- 1/3 cup allulose
- 2 tablespoons butter
- 2 tablespoons sriracha or gochujang
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon garlic powder
Melt allulose and butter together over medium heat until the allulose starts to lightly caramelize (about 3 minutes). Add remaining ingredients and whisk until combined. Simmer 1 minute.
Use on: Wings (toss just before serving), roasted Brussels sprouts, salmon, pork chops.
Meal Prep Strategy
Sunday Prep (30 minutes)
Make 3–4 sauces. You won't need all 8 at once. Rotate through them week by week to keep things interesting.
Week 1: Teriyaki, Honey Mustard, Maple Balsamic
Week 2: Sweet Chili, Peanut Satay, Ketchup
Week 3: Cranberry, Spicy Glaze, Teriyaki
Week 4: Mix and match your favorites
Storage
All sauces store in glass jars or squeeze bottles in the refrigerator. Label with the date made. Most keep 3–4 weeks when properly stored.
Portioning
For meal prep containers, add 2–3 tablespoons of sauce to each container. If you're concerned about the sauce making things soggy, pack it separately in a small container or silicone cup.
The Impact
Without these sauces, a typical meal prep consists of:
- Plain chicken + plain vegetables + plain rice = boring
With these sauces:
- Teriyaki chicken + sesame broccoli + cauliflower rice = restaurant quality
- Honey mustard chicken + roasted Brussels sprouts = comfort food
- Satay chicken + cucumber salad + spicy peanut drizzle = Thai-inspired feast
Same basic proteins and vegetables, completely different eating experience. And zero added sugar in any of them.