Sometimes, it’s the sauces that make or break a meal. You can grill the best chicken or roast perfect sweet potatoes, but without that drizzle or dip, it’s just another Tuesday dinner.
These four sauce recipes turn simple meals into something crave-worthy. They’re free from gluten, dairy, soy, and nightshades, yet full of flavour and balance. Perfect for both elimination phases and everyday clean eating.
Nightshade-Free Ketchup
Let’s face it – ketchup is kind of emotional. For many starting an AIP or Paleo diet, the hardest part isn’t giving up bread or cheese but realizing tomatoes are nightshades and ketchup is off the table.
That’s where this tomato-free ketchup, also known as nomato ketchup, saves the day. Made from carrots and beets, it mimics tomato sweetness and colour without triggering inflammation. It’s tangy, slightly earthy, and just sweet enough. “It’s the kind of ketchup that makes you remember fries exist for a reason,” one of our readers said, laughing. And she’s right – once you have a batch of this Paleo ketchup in the fridge, you’ll start planning meals around it.
Ingredients
- 2 cups carrots, chopped
- ½ cup beets, chopped
- ½ cup onion, diced
- ½ cup lemon juice, fresh
- 2 tsp apple cider vinegar
- 2 tbsp maple syrup
- ½ tsp sea salt
- ½ tsp granulated garlic
- Pinch of ground cloves
Steps (with Instant Pot option):
- Sauté the onion in a little oil until translucent.
- Add carrots and beets. Pour in one cup of water.
- Pressure cook for 10 minutes on high, then release the steam.
- Drain, keeping the veggies.
- Add lemon juice, vinegar, maple syrup, garlic, and cloves.
- Blend until smooth. Add water by the tablespoon if you prefer a thinner texture.
Tips for texture & flavour:
Use roasted beets if you want a deeper colour. Add more lemon juice if you like a sharper taste. This Paleo diet ketchup keeps in the fridge for about five days, or freeze small portions for later.
Teriyaki Sauce
The words creamy teriyaki sauce recipe might sound like a contradiction, but this one nails that glossy restaurant-style glaze without any soy or processed sugar.
Typical teriyaki sauce relies on soy sauce for salt and sugar for sweetness. In the Paleo teriyaki sauce world, we trade both for coconut aminos, dates, and apple cider vinegar – the result is umami-rich, tangy, and naturally thick.
It’s so close to the real thing that one of our recipe testers joked, “I could’ve sworn this had soy in it.” It doesn’t, and that’s the beauty.
Ingredients:
- ½ cup coconut aminos
- 2 tbsp apple cider vinegar
- 1 tbsp grated ginger
- 3 garlic cloves, minced
- 1 chopped date
- 1 tsp olive oil
Steps:
- Combine everything in a small saucepan.
- Simmer for 5 minutes until it starts to thicken.
- Blend with an immersion blender for a smooth finish.
Bonus tip: To marinate meat, use ⅓ cup of sauce per pound of chicken or pork. Let it sit for at least 3–4 hours before cooking.
Mint Sauce
If ketchup is nostalgic and teriyaki is crave-worthy, mint sauce is all about freshness. It’s the unsung hero of AIP cooking – a Whole30 mint sauce that’s quick to make and instantly livens up any dish.
The combination of mint, lemon, and ginger creates a light, herby sauce that cuts through rich meats and brightens simple vegetables. “It’s like the difference between plain lamb and lamb worth texting someone about,” one of our editors said after testing it.
Ingredients:
- 1 cup fresh mint leaves
- 1 garlic clove
- 1 tsp grated ginger
- 1 tbsp lemon juice
- 1 tsp ume plum vinegar
- ¼ cup avocado oil
- Water (optional, for consistency)
Steps:
- Add everything to a mini food processor or blender.
- Blend until smooth.
- Add water, one teaspoon at a time, if you want a thinner texture.
That’s it – your mint sauce is ready in under 10 minutes.
Raspberry Sauce
Some sauces belong at breakfast and dessert in equal measure. This one – a bright Paleo raspberry sauce – falls squarely in that category. It’s tangy enough to cut through richness, but sweet enough to feel like a treat.
We first made it around Valentine’s Day, testing ways to make a naturally sweet raspberry syrup recipe without refined sugar. What came out of the saucepan was so good we ended up drizzling it on everything: pancakes, coconut yogurt, even roasted root veggies.
Ingredients
- 2 cups fresh or frozen raspberries
- 1 tbsp lemon juice
- 1 tbsp honey or maple syrup (optional)
- 1 tbsp water
Steps:
- In a small saucepan, combine raspberries, lemon juice, water, and optional sweetener.
- Simmer for 5–10 minutes until the berries soften and release their juices.
- For a smoother sauce, strain through a fine sieve to remove the seeds.
- Chill for an hour before serving for the best consistency.
Tips for Storing and Using These Sauces
Sauce | Storage | Freezer-Friendly | Best For |
Nightshade-Free Ketchup | 5 days in fridge | ✅ Yes | Fries, burgers |
Teriyaki Sauce | 1 week | ✅ Yes | Stir-fries, marinades |
Mint Sauce | 3–4 days | ⚠️ Not ideal | Meats, fish, dressings |
Raspberry Sauce | 4–5 days | ✅ Yes | Desserts, breakfast |
A Few Practical Tips
- Store each sauce in a glass jar or sealed container to keep flavours clean.
- Freeze in ice cube trays – that way, you can thaw just what you need.
- Mix sauces creatively: mint + teriyaki makes a surprisingly tasty glaze for grilled veggies.
For more meal inspiration, visit our healthy main dishes page – these sauces pair perfectly with those recipes.