When your appetite shrinks to half its normal size, the condiments you choose start pulling a lot more weight. A tablespoon of ranch dressing that used to be a footnote now represents a real chunk of your daily intake.
If you’re on Ozempic (or Mounjaro, Wegovy, or Zepbound), here’s how to think about condiments.
The Ozempic Condiment Problem
Most condiments were designed for people eating 2,000+ calories a day. Nobody at Kraft was thinking about the person eating 1,200 calories when they formulated Hidden Valley Ranch with 140 calories of soybean oil per serving.
On Ozempic, you need condiments that do three things: add real flavor so eating isn’t a chore, deliver some nutritional value (protein, fiber, healthy fats), and not waste your limited appetite on empty calories from seed oils and sugar.
What to Keep in Your Fridge
For nachos, tacos, and bowls: Credo’s Oat Milk Queso at 30 calories per serving with no seed oils. The Blanco version is milder.
For pasta: Credo’s Roasted Garlic Alfredo is high protein for a pasta sauce and completely dairy-free.
For snacking: Credo’s Spray Cheeze on crackers or celery. Quick, portion-controlled, seed oil-free.
Mustard: Zero-calorie, clean ingredients, adds real flavor.
Vinegar-based hot sauce: Nearly zero-calorie. Adds flavor without adding anything you need to worry about.
What to Ditch
Commercial ranch and caesar: 140+ calories per serving, mostly from soybean oil.
Ketchup and BBQ sauce: Loaded with added sugar.
Velveeta and Tostitos queso: Ultra-processed, high in sodium, full of ingredients that do nothing for your body.
FAQ
What sauces can you eat on Ozempic?
Mustard, vinegar-based hot sauce, fresh salsa, tahini, and dairy-free sauces made with real ingredients like Credo Foods. Avoid high-sugar sauces and seed oil-heavy dressings.
Does queso cause nausea on Ozempic?
Dairy-heavy, fatty foods are common nausea triggers on GLP-1 medications. A dairy-free queso like Credo’s Oat Milk Queso is often easier to tolerate since it’s lighter and plant-based.
Every calorie counts on Ozempic. Make them count for something. Shop Credo.