5 Best Sauce For Chicken And Rice Bodybuilding For You!

Nothing comes close to chicken with a bowl of rice for bodybuilders to get their protein intake. But want to flavor up your meal without sugar and extra fat? 

I know that you’ve just become baffled about which sauces go well together. Although tempting, it should be healthy for you.

So, what can be the best sauce for chicken and rice bodybuilding

Surely, sauces that are without sugar and unhealthy fats. It could be homemade sauces like tangy avocado sauce, pesto sauce, or garlic sauce. It’ll add extra moisture to your chicken and rice bowl. Plus, it’s full of good nutritional values. To enhance your taste buds, you can also serve the chicken with gravy.

And as if that is not enough. Following that, I’ll give you a few more choices, alternatives, and some replacements for sauces. Don’t need to go anywhere. 

So, what are we waiting for? Let’s get started. 

Healthy Homemade Sauces For Bodybuilding

We all know that homemade sauces are the best to go with to add richness and fun. Normally, brands season sauces with salt and sugar to enhance flavor and preserve storability. Nutrients that should be limited in your muscle-building diets. It includes sodium (from salt) and added sugar. 

Making your own sauces at home gives you complete control over them. Easy to decide how much salt and sugar you want to add. Even better, you can alter them according to your personal tastes!

You have a wide range of options to consider. However, let me help you in picking the best sauce for chicken and rice for bodybuilding.

  1. Healthy & Creamy Peanut Sauce

Creamy peanut sauce is everyone’s favorite. Why can you put it on your chicken and rice bowl? Peanut butter can be a healthful option when people enjoy it as part of a balanced diet. 

It is a nutrient-rich food that is particularly high in protein and magnesium. It helps to protect the heart and regulate blood sugar and weight. Making this sauce is really simple! And a good source of plant-based protein, beneficial fats, and minerals. 

Per 1 tbsp (18g):

NutrientsDaily Values
Saturated Fat0.5g
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat1.3g
Dietary Fiber0.3g
  1. Nutritious Chimichurri Sauce

Fresh herbs, garlic, vinegar, chili pepper, and olive oil made chimichurri sauce. It’s loaded with taste and nutrition. When you serve this chimichurri sauce over chicken and rice, it tastes even better.

It’s cholesterol-free and contains less sugar, making it ideal for bodybuilders. So, put on your apron and make some chimichurri sauce. Make your meal healthier than you ever imagined.

Per 1 tbsp (15g): 

Saturated Fat1.1g
Trans Fat0g
Cholesterol0 mg
Potassium30 mg
Dietary Fiber0.4g
  1. Romesco Sauce

Traditionally romesco is made for serving with fish. But, it complements any dish you choose, including chicken. This sauce is made of roasted tomatoes, garlic, peppers, fresh herbs, and nuts. Using olive oil will make it even healthier.

You can make this one easily at your home. Put your leftovers in the fridge in an airtight container for up to 3 days.

Per 2 tbsp (32g):

Saturated Fat1.5g
Trans Fat0g
Cholesterol0 mg
Potassium83 mg
Dietary Fiber0.9g
Healthy Homemade Sauces For Bodybuilding
  1. Fresh and Sour Avocado Sauce

For fresh but rich and creamy, the avocado sauce tastes better with your regular rice and chicken. You can easily make this just using 5 ingredients. Your regular meal won’t be boring any more thanks to its lemony sour flavor.

So, get some avocado from your fridge and make this delicious sauce. And don’t forget to thank me later. 

Per 2 tbsp (30g):

Saturated Fat0g
Trans Fat0g
Dietary Fiber1g
  1. Low Calorie Pesto Sauce

I know, nothing can be compromised while you are growing muscle. But you really want to enjoy your meal like chicken rice with some sauce on it. Well, pesto sauce is one of the best options for you. 

You can make it with parsley or kale if you want to. Its vibrant color and taste make your meal more healthy and tastier. And you know the recipe, right? So go and make your own homemade  healthy pesto sauce

Per 2 tbsp  (28g):

Saturated Fat0.2g
Trans Fat0g
Dietary Fiber0.1g

So, these are the options for the best sauce for chicken and bodybuilding. You can easily add or less the ingredients to make it healthier according to your diet. After having a balanced meal, it’s possible to get 30 to 15% body fat even better.

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But wait, what if you feel too lazy to prepare any of these sauces? Problem solved! I’ll share with you some alternatives without unhealthy fat and sugar. That can be easily available in your nearby stores

Let’s take a closer look. 

Alternative Bodybuilding Sauce For Chicken And Rice

I know what you’re thinking. Branded sauces are not accurate in adding up calories on the label, right? Also, they are always high in sugar and unhealthy fats.

Suppose you’re trying to cut some of the store’s buy sauces from your diet. You don’t really have to fuss while selecting a healthy brand from a wide range. Well, I’m going to make things easier for you.

There are alternatives on the market that are far healthier than your old ones. Some of them even make claim that their sauces contain no sugar.

In my suggestion, it’s better to choose homemade sauces rather than pre-made ones. But still, if you are searching for something ready for your plates. To go with your chicken and rice, you can try one of these homemade alternative sauces.

Let’s check out. 

Brand (Per tsp)CaloriesFatCarbsProteinSodium
Cholula 0000110 mg
Sriracha001 g 070 mg
Mild Taco Bell Taco Sauce000025 mg
GHughes sugar free sauces002 g0200 mg

Basically, all you need is some moisture on your chicken and rice. That’s the reason you want to put sauce on them. But there is another way to get the same sauciness with some extra. 

Want to know the secret? Okay then, let me show you how. 

Creamy Chicken Gravy Over Rice

Chicken and rice with some gravy just gives your meal extra moisture on it. But it also tastes better than you can think about. Simply add some vegetable or chicken broth to the chicken.  Along with some chopped onion and herbs to make the gravy.

Chicken with gravy can be served in a number of ways. It’s really simple to prepare and stores well to make your own chicken gravy. Also, you don’t have to wait for the chicken to start cooking to make gravy.

Creamy gravy can complement your rice and chicken very well. Then why not make it in bulk? You can make your gravy in advance and keep it in a container in the refrigerator. For whenever you want to eat them along with your chicken and rice. 


Is chicken and rice good for muscle gain?

For bodybuilders, chicken and rice is the most affordable and good source of lean muscle mass. Chicken’s high protein content will help in regenerating torn muscle fibers. On the other hand, rice’s carbohydrate content will replenish and replace the amounts of muscle glycogen.

What sauces can you have on a high protein diet?

Cheese and nuts are great sources of protein. Protein-rich sauces include cheese sauce, yogurt and mint sauce, and peanut butter satay sauce. So, you may easily include them with your diet meal.

Does sauce make you fat?

Yes, your sauce can make you fat. If it contains a large amount of sugar, excess sodium, and unhealthy fats like trans fat. Consuming too much of that over time can harm your health. 

Should I eat rice to build muscle?

Yes, you can have rice in your regular meal. Its carbohydrate content is essential to boost up your physical training. It replenishes your muscle glycogen stores. After a hard workout, eating a big bowl of rice with chicken is very common among bodybuilders.

Final Words

Well, now you know how you can make your meal delicious and healthy at the same. Find your best sauce for chicken and rice bodybuilding from the above list. And each time serve your chicken and rice in pairs. Depending on your tastes, you can mix and match the ingredients. 

Don’t forget to share them with your community as well. 

So, enjoy your happy meal!

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