If you’ve ever stared into a fridge full of prepped grains and vegetables and thought, “This is a little… boring” — you’re not alone. The secret to turning a “grain + veg” combo into a meal you look forward to is the sauce.
Sauces bring life, texture, and excitement to your bowls. They tie all the elements together and ensure every bite is satisfying. In a whole food, plant-based kitchen, we skip the oil and lean into creamy nuts, silky tofu, and flavor-packed spices to get that perfect drizzle or dollop.Here are six of our favorite oil-free, plant-based sauces that will change the way you think about healthy eating. Each recipe can be made in a high-speed blender or food processor in minutes.
1. Creamy Lemon-Tahini Sauce
Bright, tangy, and nutty — this sauce pairs beautifully with roasted vegetables, Mediterranean bowls, and even as a salad dressing.
Ingredients:
- ½ cup tahini
- ½ cup water (more as needed for consistency)
- ¼ cup fresh lemon juice
- 1–2 cloves garlic, minced
- 1 Tbsp maple syrup (optional, for balance)
- ¼ tsp salt (optional)
Instructions:
- Blend all ingredients in a high-speed blender until smooth.
- Adjust water to desired thickness.
Pairing Ideas:
- Over quinoa, chickpeas, roasted broccoli, and cucumber.
- Drizzled on falafel wraps or pita pockets.
2. Smoky Chipotle Cashew Cream
Creamy with a kick, this sauce is a flavor bomb for burrito bowls and roasted sweet potatoes.
Ingredients:
- 1 cup raw cashews, soaked in hot water for 15 minutes & drained
- ¾ cup water
- 2 chipotle peppers in adobo (or to taste)
- 1 clove garlic
- Juice of 1 lime
- ½ tsp smoked paprika
Instructions:
- Blend all ingredients until completely smooth.
- Taste and adjust spice level as desired.
Pairing Ideas:
- Over black beans, rice, corn, and grilled peppers.
- As a dip for baked potato wedges.
3. Silken Tofu Green Goddess Sauce
Herby and refreshing, this oil-free take on the classic is protein-packed thanks to silken tofu.
Ingredients:
- 12 oz silken tofu
- ¼ cup fresh parsley
- ¼ cup fresh basil
- 2 Tbsp fresh dill
- 2 Tbsp lemon juice
- 1 clove garlic
- 1 Tbsp nutritional yeast
- ½ tsp salt (optional)
Instructions:
- Blend all ingredients until velvety.
- Chill before serving for the best flavor.
Pairing Ideas:
- Tossed with roasted potatoes and asparagus.
- Drizzled on a spring vegetable grain bowl.
4. Sweet Chili Peanut Sauce
A Thai-inspired sauce with a hint of heat and sweetness. Perfect for noodle bowls and steamed greens.
Ingredients:
- ½ cup natural peanut butter
- ¼ cup low-sodium soy sauce or tamari
- ¼ cup maple syrup
- ¼ cup rice vinegar
- 1–2 Tbsp chili paste (like sambal oelek)
- ¼–½ cup water (for desired consistency)
Instructions:
- Blend until smooth.
- Add more chili paste for extra heat.
Pairing Ideas:
- Over brown rice noodles, bok choy, and tofu.
- As a dip for fresh veggie spring rolls.
5. Roasted Red Pepper Cashew Sauce
Smoky, savory, and slightly sweet — this sauce is gorgeous over grain bowls or roasted vegetables.
Ingredients:
- 1 cup raw cashews, soaked and drained
- 1 cup jarred roasted red peppers (drained)
- ½ cup water
- 2 Tbsp nutritional yeast
- 1 clove garlic
- 1 Tbsp lemon juice
- ½ tsp smoked paprika
Instructions:
- Blend all ingredients until creamy.
- Adjust thickness with more water if needed.
Pairing Ideas:
- Over farro with sautéed kale and white beans.
- As a sauce for plant-based burgers.
6. Miso-Ginger Dressing
Savory-sweet with a burst of umami — a must-have for grain bowls with Asian-inspired flavors.
Ingredients:
- 3 Tbsp white miso paste
- ¼ cup rice vinegar
- 2 Tbsp maple syrup
- 1 Tbsp grated fresh ginger
- 1 clove garlic
- ½ cup water (more as needed)
- 1 Tbsp tahini (optional for creaminess)
Instructions:
- Blend until smooth.
- Add extra water to thin, if using as a dressing.
Pairing Ideas:
- Over brown rice, edamame, shredded carrots, and cabbage.
- Drizzled on Buddha bowls with tofu and steamed greens.
Bowl-Building Made Easy
To make bowl prep simple, think in four parts:
- Grain or Starch Base – quinoa, brown rice, farro, potatoes, sweet potatoes.
- Protein – beans, lentils, tofu, tempeh, edamame.
- Vegetables – roasted, steamed, raw, or grilled.
- Sauce – your flavor-packed finisher.
Keep 1–2 of these sauces in your fridge each week, and you’ll never be far from a meal you’re excited to eat. Most will keep for 4–5 days in a sealed container in the refrigerator.
Your Secret Weapon Against Bland Bowls
If you love the idea of quick, flavor-packed sauces but don’t always have the time (or ingredients) to blend your own, keep a few packets of our PLANTSTRONG Organic Peanut Curry Secret Simmer Sauce Mix in your pantry.
Made with whole food, organic ingredients and absolutely no oil, refined sugar, or artificial junk, this mix transforms everyday veggies, tofu, or legumes into a crave-worthy meal in just 60 seconds.
Simply whisk with hot water, pour over your bowl, and watch bland disappear. It’s bold, nutty, a little spicy, and completely satisfying — the perfect “instant upgrade” for busy weeknights or last-minute lunches.
Pro tip: Pair it with brown rice, roasted veggies, and crispy baked tofu for an effortless dinner that tastes like it took hours.
