Top 5 Low-Fat, Low-Sugar Sandwich Spreads


I love sandwiches and warps and could put almost anything on 2 pieces of whole-wheat bread or in a whole-wheat tortilla and call it a meal. Cold or hot, it doesn’t matter; I just love sandwiches! As a kid, ketchup and mayo were my “go-to” dips and spreads; but as a diabetic and dietitian, the sugar in ketchup and the fat in mayo add up quickly (especially since I saturate my sandwiches). So, it got me thinking about ways to add flavor and moisture to my “sandies” without all the sugar and calories. Here are some of my favorite low-sugar, low-Calorie spreads that I don’t feel guilty smothering all over my sandwiches. I included the Calorie, fat, and carbohydrate amounts for 1 TABLESPOON of each for comparison. 1 tablespoon of ketchup has 19 Calories, 0 g fat, and 5 g carbohydrate and mayo has 94 Calories (AHH!), 10 g fat, and 0 g carbohydrate.

1. Yellow or brown mustard (a family favorite that most people will find in their kitchens already): 9 Calories, 0.6 g fat, 1 g carbohydrate
2. Humus (I love humus because of all of the flavor options and the creamy texture. You can try something different each week.): 24 Calories, 1.5 g fat, 2 g carbohydrate
3. Tzatziki (something a little lighter-tasting with a texture similar to sour cream): 15 Calories, 1.2 g fat, 1 g carbohydrate
4. Horseradish (This is a very strong flavor that adds lots of zest. Be careful, though, because horseradish SAUCE will have mayo or salad dressing added, which will increase the Calories and fat): 7 Calories, 0.7 g fat, 1.7 g carbohydrate
5. Hot sauce or salsa (for those days when you just want some spice! I like salsa because it adds different textures and chunks, too): hot sauce has 2 Calories, 0 g fat, and 0.3 g carbohydrate (watch the salt, here though!) and salsa has 4 Calories, 0 g fat, and 1 g carbohydrate.

BONUS SPREAD: in the summer, when they are in-season and more affordable, I love avocados for something a little sweeter and creamier with 23 Calories, 2 g fat, and 1 g carbohydrate.

What are your favorite sandwich spreads? Anything new, different, or interesting that most of us sandwich-lovers might not have tried?


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s