No Cook~10 min
BBQ Protein Sauce
This BBQ Protein Sauce contains just 2g protein and 22 calories per serving across 11 no-cook portions — a zero-effort condiment for macro-controlled meals. Mix it once and portion into your batch preps to add flavor without derailing numbers. Use as a macro-neutral topping across multiple dishes throughout the week.
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Ingredients
11 servings
- •220 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •70 g BBQ Sauce
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •30 g Mayonnaise, Light
- •15 g Vinegar, Apple Cider
- •5 g Paprika, Smoked
Instructions
- 1Add the nonfat Greek yogurt, BBQ sauce, light mayonnaise, apple cider vinegar, and smoked paprika to a large mixing bowl.
- 2Whisk all ingredients together for 1–2 minutes until fully combined and smooth with no streaks of yogurt remaining.
- 3Divide the sauce evenly into 11 small airtight containers (approximately 2 tablespoons per container) while fresh.
- 4Seal containers and refrigerate for up to 2 weeks.
- 5Shake or stir the sauce thoroughly before each use, as separation may occur during storage.
Nutrition — Per Serving
32
calories
2g
protein
1g
fat
- Carbohydrates
- 4g
- Saturated fat
- 0.2g
- Sodium
- 90 mg
- Dietary fiber
- 0.3g
11 servings per batch · ~31g each
Macro data sourced from USDA FoodData Central
Sauces can't be added as standalone meals
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How much protein does BBQ Protein Sauce have per serving?
BBQ Protein Sauce contains 2g of protein per serving at only 22 calories, with 3g carbs and 0g fat. This is designed as a condiment to boost flavor on higher-protein mains rather than a standalone protein source.
How long does BBQ Protein Sauce take to make?
This is a no-cook sauce with quick prep time, making it ideal for adding to pre-cooked meals without extending your prep day. You can batch-prep all 11 servings in under 10 minutes and store in the fridge for the week.
Is BBQ Protein Sauce good for fat loss?
At 22 calories and 0g fat per serving, this sauce is calorie-efficient for fat loss phases where you want flavor without macro impact. You can use it liberally on lean proteins without derailing your daily deficit.
