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Healthier Shrimp Cocktail Sauce
December 12, 2025
Shrimp cocktail seems to show up at every holiday gathering – and it’s for good reason.
But what makes this one stand out isn’t just the shrimp, it’s the healthy cocktail sauce that delivers all the flavor, without all the sugar.
“Shrimp cocktail can be a really nutrient dense appetizer,” says Samantha Oldman, RD, with Hartford HealthCare Medical Group. “By choosing high quality ingredients and making a lighter cocktail sauce, you get something that’s still classic but offers more nutritional value.”
Here’s how each ingredient works to make this holiday staple healthier, without losing its bite.
1. Shrimp
Shrimp is one of the leanest proteins you can serve. It’s naturally low in calories and fat, high in protein and packed with selenium, iodine and B vitamins.
“Shrimp gives you a lot of protein for very few calories,” says Oldman. “It’s filling, it’s easy to digest and it pairs well with lighter sauces.”
Bonus: shrimp takes just minutes to cook, making it one of the easiest appetizers you can prep during a busy holiday season.
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2. Ketchup with no added sugar
Traditional cocktail sauce relies on ketchup loaded with sugar. But by choosing a version without the added sugar, you cut down on unnecessary sweetness while keeping the familiar base of the sauce.
“Ketchup is one of those hidden sources of sugar,” Oldman says. “Using a no-sugar-added brand gives you the same tomato flavor without all the added calories.”
It also lets the natural acidity of the tomatoes shine, making the sauce taste fresher and less syrupy.
3. Prepared horseradish
Horseradish is the backbone of cocktail sauce — adding the signature kick. And nutritionally, it brings more to the table than you might think.
“Horseradish is low in calories and adds a sharp, spicy flavor that helps replace salty or sugary ingredients,” says Oldman. “You only need a little to make a big impact.”
It boosts flavor without adding fat, and its boldness helps you use less sauce overall.
4. Fresh lemon juice
Lemon brightens the sauce and adds acidity, but it also provides vitamin C — an important antioxidant, especially during winter months.
“Lemon juice adds freshness without adding calories,” says Oldman. “It helps balance the richness of the shrimp and complements the savory flavors in the sauce.”
It’s a simple upgrade with a big impact.
5. Worcestershire and spices
A splash of Worcestershire sauce and a sprinkle of spices give the cocktail sauce complexity and tons of flavor.
“Spices like smoked paprika or cayenne add depth and warmth to a dish with almost no calories,” says Oldman.
This balance keeps the sauce bold enough to feel festive without overpowering the shrimp.
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