Bitchin’ Sauce is a reasonably healthy dip, especially compared to cheese-based or cream-based alternatives. At 90 calories and 9 grams of fat per two-tablespoon serving, it’s a calorie-dense but nutrient-conscious option built on a base of almonds, grapeseed oil, and lemon juice. It contains zero sugar and no artificial additives, which puts it ahead of most grocery store dips.
What’s Actually in It
The Original flavor has a short, recognizable ingredient list: water, almonds, grapeseed oil, lemon juice, nutritional yeast, Bragg Liquid Aminos (a soy-based seasoning), garlic, spices, and sea salt. That’s it. No preservatives, no gums, no added sugars. The Chipotle variety swaps in some smoked paprika, tomato, and chipotles but keeps the same clean foundation. This kind of simplicity is unusual for a packaged dip.
Almonds form the base, which is where most of the fat and protein come from. The fat is primarily unsaturated, the kind linked to better heart health. Grapeseed oil adds to the fat content and gives the sauce its smooth texture, though the brand doesn’t specify whether it’s cold-pressed or refined. Refined grapeseed oil is more common in packaged foods and has a more neutral flavor, but it’s also higher in omega-6 fatty acids, which some nutrition-conscious consumers prefer to limit.
Nutrition by the Numbers
A two-tablespoon serving of the Original flavor contains:
- Calories: 90
- Total fat: 9 g
- Protein: 2 g
- Sodium: about 130 mg
- Sugar: 0 g
For context, the same serving of a typical ranch dip runs around 140 calories with 14 grams of fat. A standard hummus comes in closer to 70 calories per serving, making it slightly lighter. Bitchin’ Sauce sits between the two. The sodium is moderate at 130 mg per serving, roughly 5 to 6 percent of the daily recommended limit. That’s lower than many packaged dips, which can hit 200 to 300 mg per serving.
The zero-sugar profile is worth noting. Many flavored dips sneak in cane sugar, honey, or corn syrup to round out the flavor. Bitchin’ Sauce achieves its taste through garlic, lemon juice, nutritional yeast, and spices instead. This makes it a solid option for people managing blood sugar or simply trying to reduce added sugar intake.
The Nutritional Yeast Factor
Nutritional yeast is the ingredient that gives Bitchin’ Sauce its savory, almost cheesy flavor. On its own, nutritional yeast is a legitimate nutritional contributor. Two tablespoons of unfortified nutritional yeast provide 180 percent of the daily value of riboflavin (vitamin B2) and 8 percent of thiamin (B1), along with about 5 grams of protein and 2 grams of fiber. Fortified versions pack even more B vitamins, including B12, which matters for people on plant-based diets.
The amount of nutritional yeast in each serving of Bitchin’ Sauce is relatively small, so you’re not getting those full amounts from the dip alone. But it does contribute to the overall nutrient density and is part of why the sauce has 2 grams of protein per serving, which is more than you’d get from most oil-based dressings.
How It Fits Common Diets
Bitchin’ Sauce is vegan, gluten-free, and contains no dairy. The brand markets it as keto-friendly and paleo-compatible, and the macros back that up. The high fat, low carb profile fits a ketogenic eating pattern well. It’s also a practical option for people following a dairy-free diet who miss the richness of cheese-based dips.
One caveat: it contains soy through the Bragg Liquid Aminos, so it’s not suitable for anyone avoiding soy. It also contains almonds, making it off-limits for tree nut allergies. And because Bragg Liquid Aminos is a soy-derived product, it wouldn’t qualify for a strict Whole30, which eliminates soy entirely.
Where It Falls Short
The main nutritional limitation is that Bitchin’ Sauce is calorie-dense for the serving size. Two tablespoons is not a lot of dip, and most people use considerably more in one sitting. If you’re dipping vegetables or crackers and using four to six tablespoons, you’re looking at 180 to 270 calories just from the sauce. That’s not inherently bad, but it’s worth being aware of if you’re watching overall calorie intake.
The grapeseed oil is the ingredient that draws the most debate in nutrition circles. Grapeseed oil is high in omega-6 polyunsaturated fats. While omega-6 fats are essential in small amounts, the typical Western diet already contains far more omega-6 than omega-3, and some researchers argue this imbalance promotes inflammation. If you already eat a lot of processed foods cooked in seed oils, adding more through your dip isn’t ideal. That said, the amount per serving is modest, and in the context of an otherwise balanced diet, it’s unlikely to be a meaningful concern.
How It Compares to Other Dips
Stacked against common alternatives, Bitchin’ Sauce holds up well. Hummus is slightly lower in calories and fat but often contains more sodium per serving. French onion dip and ranch-style dips typically have double the calories, more saturated fat from dairy, and added sugars. Guacamole is the closest nutritional match, with similar calories and fat from whole-food sources, though guac delivers more potassium and fiber.
Where Bitchin’ Sauce genuinely stands out is its ingredient quality. Most shelf-stable dips rely on preservatives, stabilizers, or added sugars to achieve their taste and texture. Bitchin’ Sauce gets there with whole almonds, lemon juice, and spices. If your definition of “healthy” prioritizes ingredient simplicity and minimal processing, this dip scores high.