Watermelon Seed “Everything” Sauce

Healthy, high protein, sugar-free watermelon seed butter SAUCE! …That I literally put on everything. Hence, “Everything Sauce” seemed fitting!

Easy Homemade Healthy Sauce!

Here’s how it goes down: get ingredients, whisk, and you’re done! It’s the easiest thing ever, and I’m kicking myself for not trying this combo sooner.

Dare I say that this sauce is better than Chick-fil-A sauce? Is that legal?

Oh, and it’s wayyy healthier than any fast food sauce. This healthy sauce is totally sugar-free, made with protein-rich watermelon seed butter, and full of healthy fats from extra virgin olive oil.

Extra virgin olive oil has been touted to be one of the stars in the Mediterranean Diet, for good reason! EVOO is high in heart-healthy monounsaturated fats, high in antioxidants to fight inflammation (great for anyone suffering from IBD- like I am!), and high in polyphenols to improve skin and reduce free radicals in the body. Soooo many good things.

For these reasons alone, I’m jumping at the opportunity to dip everything in this sauce. Veggies, chicken nugs, almond flour crackers… you name it.

How to Use Watermelon Seed Butter

Think tahini. Watermelon seed butter gives me major tahini vibes, and I pretty much use them interchangeably!

I always make sure to buy unsweetened watermelon seed butter for cooking and baking. In my opinion, it’s easier to completely control the amount of sweetness/saltiness yourself! Unsweetened watermelon seed butter has a very mild flavor and creamy texture. Both characteristics lend themselves perfectly to a whole realm of diverse recipes!

As far as health benefits and sustainability goes, watermelon seeds are absolute powerhouses. Most people are used to throwing away watermelon seeds, but turns out, they are full of nutrients. Just 2 tablespoons provides almost 10 grams of protein: more than peanut butter like whaaat?!

Watermelon seeds are also one of the most nutrient-dense seeds due to their high concentration of unsaturated fatty acids, protein, magnesium, iron, and phosphorous. Because of this, I try to sneak it into a lot of my recipes! I’ll throw a few below:

• Paleo No-Bake Pumpkin Pie

• As a salad dressing:

• As a donut “glaze”:

• As a Healthy Paleo Sandwich sauce:

Will 2021 be the year of watermelon seed butter…? TBD…

Is Watermelon Seed Butter SCD-Legal?

Just in case you are new here, “SCD” is the acronym for the Specific Carbohydrate Diet. Ever since I was diagnosed with severe ulcerative colitis last year, I have been following the SCD loosely to help me manage my symptoms.

Short answer: no.

Link: SCD Legal/Illegal List

Long answer: After my severe ulcerative colitis subsided and I was deemed to be “in remission”, I started to add a few SCD “Illegal” foods back into my diet. Most of the foods I chose to try adding in again are those that are minimally processed or on the Paleo diet! I wrote a whole post explaining the different food groups I’ve been able to successfully eat again:

Link: “How I Started Adding Non-SCD Foods Back into My Diet”

How to Make Watermelon Seed Butter “Everything Sauce”

Step 1: Combine the watermelon seed butter, extra virgin olive oil, lemon juice, garlic salt, onion powder, dried dill, and black pepper.

Step 2: Whisk until well-combined! Cover and store in the refrigerator for up to 2 weeks.

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