Sauces, dips and other condiments boost the flavor factor of otherwise bland foods, and sometimes it’s more about the sauce than what they are saucing. My university roommates make fun of me to this day over my habit of requesting “stuff I can put ketchup on” after nights out at the local student pub. While there’s no doubt about the tastiness of a lot of popular condiments, a lot of them can catapult the fat, calories, salt and sugar in a dish to alarming levels. If you like to get saucy but want to make healthier choices, try these equally delicious swaps:

Cream-based Sauce → Cauliflower-based Sauce

Love the rich, thick deliciousness of an Alfredo or other cream-based sauce on your pasta or veggies? You can get a similarly creamy effect with all the flavor, a fraction of the fat and calories, and a boost of healthy fiber by using pureed cauliflower as the base for the sauce instead of cream. Simply puree some cooked cauliflower florets with garlic and seasonings and voila! You can even add tomatoes to make a yummy tomato cream sauce. Try this vegan-friendly recipe from Oh She Glows: Cauli-power Fettuccini “Alfredo”.

Mayonnaise → Hummus

Are you a fan of spreading gobs of mayo on your sandwiches? Try an alternative packed with fiber and protein–hummus! Hummus has a lot less calories, fat and sodium than the average mayonnaise, but adds tons of flavor, and it’s super easy to make. Try this recipe from the Luvo archives: Roasted Red Pepper Hummus.

Store-bought Ketchup → Homemade Ketchup 

Ketchup is perhaps one of America’s most beloved condiments, but there’s one tiny problem­–most conventional varieties found in grocery stores are loaded with sugar or worse–high fructose corn syrup. Solution? Make your own! Luvo has a recipe for you: Easy Homemade Beet Ketchup.

Cream- or Mayo-based Dip → Yogurt-based Dip

A creamy dip always makes a veggie plate a lot more exciting, but dips made with sour cream or mayo can practically cancel out the good intentions of getting more veggies into your life. The good news is you can get the same thick creaminess without all the fat, plus a boost of protein, by making your dips with a Greek yogurt base. Why Greek? Greek yogurt is thicker and more protein-packed than other varieties, making for a much more enjoyable dipping experience (learn more here). It also makes a great sandwich spread! Try this recipe: Greek Yogurt Onion Dip.

Cream Cheese → Ricotta

I’ll admit I’m a sucker for a nice Montreal or New York style bagel slathered with cream cheese with sprouts sprinkled on top. Cream cheese, however, can be loaded with fat and calories. You can get the same creamy spread effect by swapping your cream cheese for ricotta cheese, which is a light and creamy Italian whey cheese that’s one of the lowest in calories on the cheese scale. Want more ideas? Check out our post on 5 Yummy Ways to Eat Ricotta.

Classic Pesto → Sunflower Pesto 

Pesto adds tremendous flavor to a variety of dishes from pasta to omelets to sandwiches, but the fat and calories can really add up when you consider the oil, cheese and pine nuts. Make it lighter without sacrificing any of that delicious pesto flavor by subbing the pine nuts in the classic pesto recipe for sunflower seeds, which contain less calories and fat, but more fiber and protein. You can also skip the Parmesan cheese part altogether and reduce the amount of olive oil to lighten up the recipe further. Try this light recipe: Sunflower Seed Pesto.

Try these good-for-you swaps and you might never go back to the old ones again! What’s your favorite healthy swap for popular condiments or sauces? Share in the comments or over on Twitter at @luvoinc.