This Healthy Sweet & Sour Sauce is going to be your new go-to condiment. It’s tangy, sweet, and glossy — just like your fave McDonald’s takeaway sauce — but made without all the added sugar. This macro-friendly version is perfect for nugget dipping, drizzling over bowls, or tossing through a stir-fry.

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Healthy Sweet & Sour Sauce (Lower Calorie McDonalds Copycat)

Why you’ll love this Healthy Sweet & Sour Sauce Recipe

Uses real fruit jam — no corn syrup or weird ingredients
Customisable sweetness — you control how sweet you want it
Only takes 5 minutes and one pot
Pairs perfectly with homemade nuggets, rice bowls, or crispy tofu
Naturally lower in calories + refined sugar-free

Ingredients to make Healthy Sweet & Sour Sauce

100g pure apricot jam (look for no added sugar)

¼ cup water

1–2 tbsp sweetener (I use natvia — adjust to taste)

2 tbsp white vinegar

½ tbsp yellow mustard

1 tsp soy sauce

1 tsp cornstarch

Dash of garlic powder

Salt to taste

Macros for Healthy Sweet & Sour Sauce

Per Serve (6):

Calories: 40

Carbs: 9g

Protein: 0g

Fat: 0g

Per Batch:

Calories: 240

Carbs: 54g

Protein: 1g

Fat: 1g

How to Use It

This Healthy Sweet & Sour Sauce is SO versatile — here are my fave ways to use it:

As a dip for chicken nuggets or tenders or fries (especially my Fakeaway McNuggets)

Glazed over veggie skewers or grilled chicken

Poured over airfried tofu, prawns, or salmon

Stirred into noodle bowls or fried rice

How to Store Healthy Sweet & Sour Sauce

Store in an airtight jar or container in the fridge for up to 7 days.

You can also freeze it in a silicone tray and defrost individual portions!

Healthy Sweet & Sour Sauce (Lower Calorie McDonalds Copycat)

This Healthy Sweet & Sour Sauce is going to be your new go-to condiment. It’s tangy, sweet, and glossy — just like your fave McDonald's takeaway sauce — but made without all the added sugar. This macro-friendly version is perfect for nugget dipping, drizzling over bowls, or tossing through a stir-fry.

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Prep Time 2

Cook Time 5

Total Time 7

Servings

Calories 40 kcal

Ingredients

100 g pure apricot jam *see notes
1/4 cup water
1–2 tbsp sweetener Like Natvia, Truvia or monkfruit, see notes
2 tbsp white vinegar
1/2 tbsp yellow mustard
1 tsp cornstarch
1 tsp soy sauce
dash of garlic powder
salt to taste

Instructions

In a small saucepan, add the jam, water, sweetener, vinegar, mustard, soy sauce, garlic powder, and salt. Stir to combine.
OPTIONAL: Use an immersion blender to blend the sauce directly in the pan until smooth and silky.
Bring to a gentle simmer over medium heat, stirring occasionally.
In a small bowl, mix the cornstarch with a splash of cold water to form a slurry. Stir it into the sauce.
Simmer for another 1–2 minutes until the sauce thickens slightly.
Let the sauce cool slightly. Store in a jar or airtight container in the fridge for up to 1 week.