Low-Calorie KFC Honey Mustard Sauce Recipe

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If you’ve been searching for a low-calorie KFC honey mustard sauce recipe, you’re in the right place.

When I was younger, KFC’s honey mustard sauce and their crispy chicken strips were my absolute treat. Every time we’d go on errands with my mom, that was the reward I looked forward to. But, much to my disappointment, both the sauce and strips have been discontinued in South Africa, and I’ve been missing that sweet, tangy combo ever since. After many attempts, I’ve finally recreated a low-calorie version of the honey mustard sauce that tastes just as good. It’s perfect for dipping, spreading, or drizzling—and now, it’s a healthy treat you can enjoy anytime! This version has around 35 calories per 34g serving, compared to the original KFC sauce, which packs 141 calories in just 30g!

Looking for the perfect pairing? Try my Healthy Air Fryer Chicken Nuggets with this sauce for a wholesome and delicious meal.

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Why You’ll Love This Recipe

A Lighter Indulgence: All the creamy, sweet, and tangy flavours of the original KFC honey mustard sauce, but with only 35 calories per serving. Enjoy a healthier take on your fast-food favourite.
Quick to Make: This sauce comes together in just 5 minutes with ingredients you probably already have in your kitchen—no special trips needed!
Versatile Uses: Whether you’re dipping chicken nuggets, spreading it on sandwiches, or drizzling it over salads, this sauce adds a burst of flavour to any dish.
Homemade Nostalgia: If, like me, you’ve been craving the discontinued KFC honey mustard sauce, this copycat recipe will take you back to that memory.
Healthier Choice: Made with light mayo and sugar-free BBQ sauce, it’s a smart option for anyone looking to cut down on calories without sacrificing flavour.

Ingredients and Substitutions

Grab all your ingredients! View the recipe card below for a full list of all the ingredients and measurements.

Light mayo – The creamy base for the sauce.
- Substitute: Any reduced-fat mayo will work well here. My favourite light mayo is the Nola Lite but you can use any reduced-oil mayo. Just note that they all have different calories.
Sugar-free BBQ sauce – Adds that smoky, tangy sweetness. I use the Carb Smart brand but you can use whichever sugar-free BBQ sauce you can find.
Honey – Balances the tanginess of the mustard and BBQ sauce.
- Substitute: Maple syrup or agave nectar if you want a plant-based alternative.
Yellow mustard – Brings a touch of sharpness and spice to the sauce.
- Substitute: Dijon mustard for a sharper flavour or whole grain mustard for added texture.
Lemon juice – Brightens the flavour and adds acidity to balance the sweetness.
- Substitute: You could also use white vinegar or apple cider vinegar for a different tang.

Copycat KFC Honey Mustard Sauce Recipe (Low-Calorie)

This Low-Calorie KFC Honey Mustard Sauce is a healthier version of the classic fast-food favourite, with only 35 calories per 34g serving. It's sweet, tangy, and perfect for dipping, spreading, or drizzling on your favourite dishes. Pair it with Healthy Air Fryer Chicken Nuggets for a banger lunch!

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Prep Time 5

Total Time 5

Course Lunch, Snack

Cuisine American

Servings 8 servings

Calories 35 kcal

Ingredients

½ cup lite mayo ~125g (I use Nola Lite)
¼ cup sugar-free BBQ sauce ~60g (I use Carb Smart)
2 tbsp honey ~28g
2 tbsp mustard ~30g
1 tbsp lemon juice ~15g

Instructions

In a bowl, whisk together the light mayo, sugar-free BBQ sauce, honey, mustard, and lemon juice until smooth.
Taste and adjust the sweetness or acidity to your liking by adding more honey or lemon juice if necessary. Note that this may affect the calorie estimate.
Serve as a dip, spread, or salad dressing!
Each serving is around 35g (~2 generous tbsp).

Video

Keyword healthy salad dressing, honey mustard sauce, low calorie sauce, salad dressings

Frequently Asked Questions

Can I make this copycat KFC Honey-Mustard sauce ahead of time?

Yes, you can store this sauce in an airtight container in the fridge for up to a month. The flavours get even better as they sit!

What if I don’t have sugar-free BBQ sauce?

No worries! Regular BBQ sauce will work just fine, but it will increase the calorie count slightly. Alternatively, you can make your own sugar-free BBQ sauce.

Can I make this copycat KFC Honey-Mustard sauce vegan?

Absolutely! Use a plant-based mayo and swap the honey for agave syrup or maple syrup.

Is this recipe gluten-free?

It is, as long as your BBQ sauce and mustard are gluten-free.

Why do I need to freeze the air fryer chicken nuggets before cooking?

Freezing helps the nuggets hold their shape, making them easier to coat in the egg and cornflakes.