Berry Sauce

30 Reviews / 4.9 Average
You might be thinking...what in the world is berry sauce? Well, it is a simple invention that makes homemade flavored yogurt, strawberry milk, and berry ice cream a piece of cake! All you have to do is mix a few teaspoons of the finished sauce into whatever your heart desires, although I do recommend sieving out the seeds for the optimal berry-flavored milk.
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Berry Sauce swirled into plain yogurt from 100 Days of Real Food

Berry sauce swirled into plain yogurt

Please no more Hershey’s “Strawberry Syrup” which is pure high-fructose corn syrup! This berry sauce is also a great topping on pancakes and waffles. The possibilities are endless!

Berry Sauce

You might be thinking…what in the world is berry sauce? Well, it is a simple invention that makes homemade flavored yogurt, strawberry milk, and berry ice cream a piece of cake! All you have to do is mix a few teaspoons of the finished sauce into whatever your heart desires, although I do recommend sieving out the seeds for the optimal berry-flavored milk.
30 Reviews / 4.9 Average
Prep Time: 5 mins
Cook Time: 5 mins
Total Time: 10 mins
Print Recipe
Servings: 1 cup


  • ¾ cup frozen berries
  • 1 ½ – 2 tablespoons pure maple syrup depending on how sweet you like it
  • ¼ cup water


  • Combine all ingredients in a small saucepan over medium-low heat. Bring to a light simmer.
  • Cook until the berries have softened, about 5 – 10 minutes.
  • Remove from heat and puree with hand immersion blender or countertop blender.
    Use immediately or store in the fridge for later.


We recommend organic ingredients when feasible.
Nutrition Facts
Nutrition Facts
Berry Sauce
Amount Per Serving
Calories 248 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 11mg0%
Potassium 220mg6%
Carbohydrates 61g20%
Fiber 3g13%
Sugar 52g58%
Protein 1g2%
Vitamin A 55IU1%
Vitamin C 2.9mg4%
Calcium 76mg8%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!

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215 thoughts on “Berry Sauce”

    1. 100 Days Admin

      Hi Stephanie, it lasts about 4-5 days and makes about 1 cup of sauce. – Nicole

  1. 5 stars
    This is one of my go to recipes. I’ve actually now incorporated it into a popsicle. It’s easy, refreshing and not packed with a ton of sugar.

  2. 5 stars
    This sauce is heavenly in yogurt with granola. I froze the sauce in ice cube trays. Stick two cubes in one cup of plain yogurt on the fridge overnight and it thaws perfectly.

  3. 5 stars
    My two year old son and I made this to go on our homemade waffles yesterday. Not only did he love pushing the blender buttons, but we both thought it was delicious! So much more elegant and less sweet (in a good way) than just maple syrup and chopped strawberries, which is what we usually do. Looking forward to doing this again next Saturday!

    1. Amy Taylor (comment moderator)

      Hi there. I’ve kept it for 4 or 5 days but have frozen it for longer periods.

  4. We make a similar recipe with 4c of berries, 2T maple syrup, 3T lemon juice, and 4T chia seeds. Combine first 3 ingredients in blender, add chia and bring to a slow boil, let cool. It sets up a little more because of the chia and is great for spreading on bread, topping yogurt or ice cream, or just eating like applesauce. It is perfect for putting in refillable pouches for lunches or on the go.

  5. Regina Robbins

    THANK YOU!!!! THANK YOU!!!! THANK YOU!!! I know flavoring plain yogurt is optimum but I just can’t find something that would work to where I could actually stand to eat it. I’m sure this will.

  6. 5 stars
    I recently made this to serve chilled over homemade pound cake — it was wonderful! I don’t have a blender, so I just left the berries as is (I mashed them a bit with the back of a spoon), and we liked it that way. I’ve been adding the leftovers to yogurt for breakfast, and that’s great, too. In fact, I’m making up another batch now because my husband will actually eat it on honey yogurt (he will usually only eat yogurt with the fruit already in it).

  7. Can this berry sauce be heated, then mixed with milk and possibly white chocolate, to make a berry “hot chocolate”? (Asking bc I’m throwing a tea party bday for my 6 year old daughter and I’m looking for a warm, different and pink drink!) Thanks :) Love your recipes!

    1. Amy Taylor (comment moderator)

      Hi Meg. That is not something we have attempted. If you do, let us know how it works.

  8. We love this sauce in our homemade yogurt! Do you think something like this could work using mango? We live in an place that doesn’t really have berries, only very rarely can we find frozen blueberries and they are expensive (my supply is quickly diminishing). There is an abundance of delicious mango right now though so I was wondering if I could make that work?

    1. Amy Taylor (comment moderator)

      Hi. We’ve not tried to cook down mango. Let us know if you give it a try. Sounds interesting.

    2. I just blend a ripe mango with my immersion blender in a wide mouth mason jar and use it in the same way than the berry sauce with my yogurt. No need to cook it! Just blend!

  9. Karen Cornellier

    5 stars
    This is fantastic and so simple to make! We eat a lot of yogurt and have struggled to move away from the sweetened greek yogurts. Well, I actually prefer plain greek yogurt with this berry sauce on it.

    Thanks Lisa!

  10. I put this sauce on the crepes and it was devoured by my three boys. Thanks for the great recipe!!!

  11. Hi Lisa! Love your blog! How long does the berry sauce stay good for in the fridge? Thanks! :)

  12. I use 1 1/2 cups Greek yogurt and 1 cup frozen strawberries (or other frozen fruit). I add about 2 Tablespoons of honey and a smidge of liquid stevia extract. I love the boost of protein for my kids who are sometimes stingy about meat and other protein sources.

  13. I do this too but no need for maple syrup or any sweetener, just the berries make it sweet enough for me.

  14. I searched to see if anyone has asked this question but couldn’t find it. Is the sauce supposed to be runny? It turned out to be blueberry water rather than a sauce. I used honey rather than pure maple syrup and even added a bit more honey thinking it would thicken but it did not. Any suggestions?

    Thank you!

      1. I used honey also and mine came out ok. Instead of blending it I mashed the berries with a potato masher, which left chunks of berry in the sauce. I like it much better this way.

  15. I have sliced peaches in the freezer from last summer. Would this work with peaches? If so my son would LOVE it in his morning yogurt!

  16. 5 stars
    I’ve made this before and want to make it again however the recipe is no longer showing up. I see the picture and then this: [easyrecipe id=”1440″ n=”0″]. Can you please, correct this, or email me the recipe, or try to post it here in the comments? Thanks so much!

    1. Amy Taylor (comment moderator)

      Hi Kasey. We had a brief technical problem but all is reolved and the recipes are in place.

    1. Amy Taylor (comment moderator)

      Hi Jessica. Frozen berries tend to break down much easier when they are cooked. Others have used fresh berries, however. ~Amy

    1. Amy Taylor (comment moderator)

      Hi Sarah. Nope, haven’t tried it with banana. It freezes really well but Lisa has not canned it. ~Amy

  17. I am not a big fan of maple syrup. Does it taste mapel-y? Could I use agave nectar in place of maple syrup? Thanks!

  18. 5 stars
    I made this last night and it is delicious! My 7 year old who is the pickiest eater, gobbled it up in plain yogurt!

  19. Would one patch of this be enough to flavor a 2lb container of plain yogurt? It’s easier to have container of yogurt than having to mix small batches each time I want to pack it for lunches.

    1. Assistant to 100 Days (Amy)

      Hi Nora. It depends upon how flavored/sweet you prefer your yogurt. This make about a cup of the berry sauce. I use 1-2 tablespoons of the sauce per serving. ~Amy

  20. 5 stars
    I just throw all the ingredients in a food processor/blender. I don’t even cook it and it turns out great =)

  21. Danielle Griffes

    5 stars
    Thank you! Thank you! Thank you! I was finally able to get my kids to eat plain yogurt with this rather than the store bought flavored stuff!

  22. What is the purpose of cooking the berries? Cooking fruit destroys the heat sensitive vitamins. could you make the sauce without cooking the berries?

    1. Assistant to 100 Days (Amy)

      Hi Lori. You could certainly blend the ingredients without cooking. ~Amy

  23. 5 stars
    Just made a strawberry sauce using maple syrup freshly made from our sugar bush. very tasty – can’t wait to have it on my husband’s crepes.

  24. Lisa,
    (Love your website, we have implemented a lot of ideas from you and Feel so much Better after just 2 weeks! Thanks!)
    How long do you thibk the Berry Sauce will keep in the fridge?
    -I just made Cinnamon Peach sauce using the same process. ..yum)

  25. Maybe I had too high of expectations, but this recipe didn’t work for. The berry sauce itself was wonderful. When I added it to plain oatmeal- it was still gross. I couldn’t add enough to mask the yucky oatmeal flavor. The same with plain yogurt. I’m not real sure what to do with it now besides just eat it by itself : )

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