Low Calorie Fry Sauce

Low Calorie Recipe for Fry Sauce

This Low Calorie Fry Sauce is a Freddy’s fry sauce “copycat” and is just 20 calories!. As an Idahoan myself, I know all too well how yummy (and diverse) fry sauces can be, but all that mayonnaise is fatty and unhealthy. So I made a “copycat” Freddy fry sauce recipe with no mayo…

Low Calorie Recipe for Fry Sauce

Ingredients You’ll Need:

  • ½ cup 0% Greek Yogurt
  • ½ teaspoon dijon mustard
  • 2 tablespoons organic ketchup
  • 1 teaspoon pickle juice
  • 1 teaspoon Homemade Seasoning Salt
  • 2 tablespoons water

Low Calorie Fry Sauce

Low Calorie Recipe for Fry Sauce

Healthy Fry Sauce Meal Prep and Storage

Meal Prep: You can make this healthy recipe ahead of time and chill in the fridge for later. Combine all the ingredients in a storage container, mix well and cover. Then place in the fridge for later.
Storage: Will hold in the fridge for 5 days, does not hold well in the fridge.

Low Calorie Fry Sauce

Low Calorie Freddys Fry Sauce Recipe

Low Calorie Fry Sauce

Lose Weight By Eating
Try out this low calorie recipe for fry sauce, it's just 20 calories and has 2.4g of protein per 1/8 cup.
This Freddys fry sauce "copycat" recipe is made with Greek Yogurt and mustard in place of mayonnaise. This helps boost protein and lowers the calories and fat.
Below you'll learn how to make French fry sauce at home, in a healthy new way. And further down we even share our low calorie French fry recipes!
5 from 2 votes
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course sauce, topping
Cuisine American
Servings 4 servings
Calories 20 kcal


  • ½ cup 0% Greek Yogurt
  • ½ teaspoon dijon mustard
  • 2 tablespoons organic ketchup
  • 1 teaspoon pickle juice
  • 1 teaspoon Homemade Seasoning Salt
  • 2 tablespoons water


  • To a medium bowl, combine all the homemade fry sauce ingredients.
  • Mix well and serve immediately, or cover and store in the fridge for up to a week.


Calories: 20kcalCarbohydrates: 0gProtein: 2.4gFat: 0.1gSaturated Fat: 0gCholesterol: 0mgSodium: 690mgPotassium: 30mgFiber: 0.1gSugar: 2.6gCalcium: 27mgIron: 0mg
Keyword Dip, sauce, topping
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Fry Sauce Recipes

Low Calorie Recipe for Fry Sauce

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