This healthy sweet and sour sauce is a lighter version of the classic McDonald’s favorite. Made with apricot jam, vinegar, soy sauce, and natural sweetener, it delivers the perfect balance of tangy, sweet, and savory flavors—without all the extra calories. Perfect for dipping, drizzling, or tossing with your favorite dishes.
Why You’ll Love This Recipe
- A healthier, lower-calorie alternative to the fast-food version.
- Naturally sweetened with fruit jam and your choice of low-calorie sweetener.
- Thick, glossy, and perfect for dipping nuggets, spring rolls, or veggies.
- Quick to make in just 10 minutes with simple pantry staples.
- Stores well for easy meal prep and make-ahead sauces.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
100 g pure apricot jam (see notes)
¼ cup water
1–2 tablespoons sweetener (Natvia, Truvia, monk fruit, or preferred)
2 tablespoons white vinegar
½ tablespoon yellow mustard
1 teaspoon cornstarch
1 teaspoon soy sauce
Dash of garlic powder
Salt, to taste
Directions
- In a small saucepan, combine apricot jam, water, sweetener, vinegar, mustard, soy sauce, garlic powder, and a pinch of salt. Stir well.
- (Optional) Use an immersion blender to blend until smooth.
- Bring the mixture to a gentle simmer over medium heat, stirring occasionally.
- In a small bowl, mix cornstarch with a splash of cold water to form a slurry. Stir into the sauce.
- Simmer for 1–2 more minutes until slightly thickened.
- Let cool before transferring to a jar or airtight container. Refrigerate for up to 1 week.
Servings and timing
- Servings: About 6–8 (as a dipping sauce)
- Prep time: 5 minutes
- Cooking time: 5 minutes
- Total time: 10 minutes
Variations
- Use sugar-free apricot jam for an even lower-calorie version.
- Add a splash of pineapple juice for a tropical twist.
- Make it spicy with chili flakes, sriracha, or hot sauce.
- Swap apricot jam for peach, orange, or plum jam for a different flavor.
- Use apple cider vinegar instead of white vinegar for a mellower tang.
Storage/Reheating
- Store in an airtight jar in the fridge for up to 1 week.
- Reheat gently on the stovetop or in the microwave, stirring to restore consistency.
- Not recommended for freezing, as the texture may separate.
FAQs
What does this sauce taste like?
It has the classic sweet, tangy, and slightly savory flavor of McDonald’s sweet and sour sauce, but lighter.
Can I use regular sugar instead of sweetener?
Yes, substitute 1–2 tablespoons sugar or honey.
What kind of apricot jam works best?
Use pure fruit jam without added sugar for the healthiest option.
Can I make this gluten-free?
Yes, just use tamari or coconut aminos instead of soy sauce.
Will kids like this sauce?
Definitely—it’s sweet and tangy, making it kid-friendly.
Can I double the recipe?
Yes, simply scale up all ingredients while keeping the cooking process the same.
How thick should the sauce be?
It should be glossy and coat the back of a spoon without being too runny.
Can I use this sauce for stir-fries?
Yes, it works well as a stir-fry sauce—just add extra soy sauce for more savoriness.
Why add mustard?
It balances the sweetness and adds subtle depth of flavor.
Can I skip the cornstarch?
Yes, but the sauce will be thinner. You can simmer longer to reduce, though it won’t be as glossy.
Conclusion
This healthy sweet and sour sauce is a quick and delicious way to enjoy the iconic McDonald’s flavor at home—without the extra calories and additives. Whether you’re dipping nuggets, drizzling over stir-fries, or pairing with roasted veggies, this homemade version is sure to become a staple in your kitchen.
Print
Healthy Sweet & Sour Sauce (Lower Calorie McDonald’s Copycat)
- Total Time: 10 mins
- Yield: 6–8 servings
- Diet: Low Calorie
Description
Healthy Sweet & Sour Sauce is a lightened-up copycat version of McDonald’s classic dipping sauce. Made with apricot jam, vinegar, soy sauce, and natural sweetener, it delivers the same tangy-sweet flavor with fewer calories. Perfect for dipping nuggets, spring rolls, or drizzling over stir-fries, this quick 10-minute recipe is simple, versatile, and meal-prep friendly.
Ingredients
100 g pure apricot jam
¼ cup water
1–2 tablespoons sweetener (Natvia, Truvia, monk fruit, or preferred)
2 tablespoons white vinegar
½ tablespoon yellow mustard
1 teaspoon cornstarch
1 teaspoon soy sauce
Dash of garlic powder
Salt, to taste
Instructions
- In a small saucepan, combine apricot jam, water, sweetener, vinegar, mustard, soy sauce, garlic powder, and a pinch of salt. Stir well.
- (Optional) Blend with an immersion blender until smooth.
- Bring the mixture to a gentle simmer over medium heat, stirring occasionally.
- In a small bowl, mix cornstarch with a splash of cold water to form a slurry, then stir it into the sauce.
- Simmer for 1–2 minutes until slightly thickened.
- Let cool before transferring to a jar or airtight container. Refrigerate for up to 1 week.
Notes
- Use sugar-free apricot jam for an even lighter version.
- Add pineapple juice for a tropical twist.
- Spice it up with chili flakes or sriracha.
- Swap apricot jam for peach, plum, or orange jam.
- Use tamari or coconut aminos for a gluten-free option.
- Prep Time: 5 mins
- Cook Time: 5 mins
- Category: Condiment
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 2 tablespoons
- Calories: 35
- Sugar: 6g
- Sodium: 95mg
- Fat: 0g
- Saturated Fat: 0g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 0g
- Protein: 0g
- Cholesterol: 0mg
