30 Savory Toppings Under 30 Calories

 

Bland food? No, thanks!

Make your meals feel indulgent without the calorie overload. These toppings add texture, flavor, and excitement to anything from salads to low-carb flatbreads—all while staying under 30 calories each.

🧂 Crispy & Crunchy

1. Pre-cooked Bacon (1 slice) – ~30 calories
   Crispy, smoky, and salty—just a slice goes a long way.
2. Crushed Peanuts (1 teaspoon) – ~27 calories
   Nutty crunch with healthy fats and a savory bite.
3. Toasted Sunflower Seeds (1 teaspoon) – ~26 calories
   A satisfying crunch with a warm, nutty finish.
4. Roasted Soy Nuts (1 teaspoon) – ~25 calories
   Crunchy, salty, and packed with plant-based protein.
5. Fried Shallots (1 teaspoon) – ~20 calories
   Crispy, sweet, and slightly oniony—like gourmet onion rings in a sprinkle.
6. Everything Bagel Seasoning (1 teaspoon) – ~5 calories
   Garlicky, salty, and packed with crunch.

🌶 Spicy & Bold

7. Pickled Jalapeños (2 tablespoons) – ~4 calories
   Spicy and zesty, perfect for waking up any dish.
8. Hot Sauce (1 tablespoon) – ~0–5 calories
   Bring the heat with barely any calories.
9. Sriracha (1 teaspoon) – ~5 calories
   Sweet, spicy, and umami-rich with a bold chili kick.
10. Dijon Mustard (1 teaspoon) – ~5 calories
    Sharp and tangy flavor that wakes up savory dishes.
11. Kimchi (2 tablespoons) – ~10 calories
    Fermented, spicy, and packed with gut-healthy goodness.
12. Horseradish (1 teaspoon) – ~5 calories
    Pungent and peppery—adds a wasabi-like heat.
13. Salsa or Pico de Gallo (2 tablespoons) – ~10–15 calories
    Fresh, zesty, and full of bright flavor with a kick of spice.

🧀 Cheesy & Creamy

14. Grated Parmesan Cheese (1 tablespoon) – ~22 calories
    Umami-packed and cheesy with just the right touch of salt.
15. Feta Crumbles (1 tablespoon) – ~25 calories
    Salty, tangy, and perfect for a Mediterranean twist.
16. Nutritional Yeast (1 tablespoon) – ~20 calories
    Cheesy and nutty flavor that’s also rich in B12.
17. Whipped Cottage Cheese (1 tablespoon) – ~15 calories
    Light, creamy, and protein-packed with a neutral taste.
18. Plain Greek Yogurt (1 tablespoon) – ~10–15 calories
    Cool, tangy, and creamy—perfect swap for sour cream or mayo.

🧄 Savory & Umami

19. Sautéed Mushrooms (1/4 cup, non-oil) – ~20 calories
    Earthy and satisfying with a meaty texture.
20. Sautéed Onions (2 tablespoons, non-oil) – ~25 calories
    Sweet, rich, and melt-in-your-mouth good.
21. Roasted Garlic (1 clove) – ~5 calories
    Mellow, sweet, and spreadable like butter.
22. Capers (1 tablespoon) – ~2 calories
    Briny and bold—tiny flavor bombs in every bite.
23. Smoked Paprika (1/4 teaspoon) – ~2 calories
    Deep, smoky, and slightly sweet—adds major flavor without any bulk.

🥬 Fresh & Herby

24. Chopped Scallions (2 tablespoons) – ~5 calories
    Bright, oniony freshness without overpowering.
25. Fresh Basil (2 tablespoons) – ~1 calorie
    Sweet and fragrant—perfect with tomatoes or cheese.
26. Chopped Dill Pickles (2 tablespoons) – ~5 calories
    Crunchy, salty, and tangy—totally addictive.
27. Shredded Lettuce (1/4 cup) – ~2 calories
    Adds volume, crunch, and a cool bite.
28. Shredded Red Cabbage (1/4 cup) – ~6 calories
    Crunchy, slightly peppery, and adds gorgeous color.

🥄 Flavorful Drizzles & Extras

29. Balsamic Glaze (1 teaspoon) – ~15 calories
    Adds a sweet and tangy drizzle to veggies and meats.
30. Lemon Juice + Zest (1 tablespoon) – ~4 calories
    Bright, citrusy, and refreshing—perfect for cutting through creamy toppings.

💡 Pro Tips for Topping Combos

Mix and match 2–3 of these for a flavor-packed topping combo under 100 calories!

Try:

• Bacon + Greek yogurt + salsa
  
• Parmesan + roasted garlic + smoked paprika
  
• Sautéed mushrooms + balsamic glaze + fresh basil
• Whipped cottage cheese + everything bagel seasoning = your new favorite savory toasted pita topper!