Could one of these steal the throne from your beloved BBQ sauce?
Grilling is an essential component of American cuisine, and no grill-out would be complete without BBQ sauce, ketchup, and mustard. These condiments are beloved in the United States, but around the world, many other condiments reign supreme with unique and powerful flavors.
Wanna shake up your grill-outs? Just try some of these global condiments that earn a gold star from nutritionists.
1. Harissa /ha ● REE ● suh/
Harissa is a paste made of chile peppers, garlic, and spices (like cumin, coriander, and caraway). Before grilling, you can toss harissa with vegetables, mix it into your burger patties, or rub it on your wings or meats. (You can also mix it with plain yogurt to make a dip for your grilled eats.)
Bonus: Unlike ketchup or BBQ sauce, harissa has no added sugar.
2. Chutney /CHUHT ● nee/
Chutney is a sweet and savory relish that comes in many flavors. Some of the most popular include mango chutney, coconut chutney, and mint chutney—but there’s also tomato chutney if you want something more reminiscent of ketchup. Chutneys are packed with flavor, and they’re quite versatile. Try adding chutney to a grilled sandwich.
Give green chutney or mint chutney a shot if you want a condiment that’s free of added sugar (but still full of flavor).
3. Pebre /PEH ● brey/
Think of pebre like a Chilean pico de gallo. It’s a mix of aji peppers, onions, coriander, and other spices, all chopped up and tossed together. Use pebre atop grilled proteins, on sandwiches, or as a dip for homemade tortilla chips (so everyone has something to munch on while you're struggling to light the grill).
Pebre is very light and refreshing—as well as low in fat, sodium, and sugar.
4. Gochujang /GOH ● choo ● jung/
Gochujang is a fermented red chili paste. It’s a little sweet, a little spicy, a little savory, and a lot of whoa. It’s very thick, so you often need to mix it with a liquid for certain uses. It’s often paired with beef, but it’s also good on chicken or veggies.
Gochujang does contain a bit of sugar and sodium, but the good news is that a little goes a long way.
5. Tzatziki /zat ● ZEE ● kee/
Greece + the Middle East
This cool and creamy Greek sauce is simple: It combines plain yogurt, chopped cucumbers, and herbs. It’s great for topping burgers (especially turkey or salmon burgers) or for dipping grilled veggies. Learn how to make tzatziki yogurt sauce here.
Tzatziki has no added sugar and is pretty low in salt. Plus, since yogurt is the base, tzatziki has a little protein boost.
Looking for more fun condiments?
Chutney mint. Washington, DC: U.S. Department of Agriculture. (Accessed on June 24, 2019 at https://ndb.nal.usda.gov/ndb/foods/show/45209063.)
Gochujang sauce. Washington, DC: U.S. Department of Agriculture. (Accessed on June 24, 2019 at https://ndb.nal.usda.gov/ndb/foods/show/45291922.)
Harissa. Washington, DC: U.S. Department of Agriculture. (Accessed on June 24, 2019 at https://ndb.nal.usda.gov/ndb/foods/show/45264628.)
Tzatziki. Washington, DC: U.S. Department of Agriculture. (Accessed on June 24, 2019 at https://ndb.nal.usda.gov/ndb/foods/show/4528