Blue Cheese Protein Sauce
This Blue Cheese Protein Sauce adds 3g protein and 30 calories per serving without any cooking required. Mix it in under 5 minutes and portion into 11 servings for the week ahead. Use it to transform bland chicken or vegetables into a macro-tracked meal without blowing your calorie budget.
Ingredients
- •230 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •30 g Mayonnaise, Light
- •40 g Cheese, Blue, Crumbled
- •15 g Lime Juice, Fresh
- •5 g Garlic Blend, Seasoning
- •3 g Onion powder
- •2 g Black Pepper
- •10 g Water
Instructions
- 1Mix all ingredients together, leaving some blue cheese crumbles intact for texture. Refrigerate at least 30 minutes before serving to let flavors meld. Keeps up to 10 days in a sealed jar. Stir before each use. Makes approx. 11 servings (2 tbsp each).
Notes
Built on the Greek Yogurt Sauce Base. Use as a wing dip, salad dressing, or veggie dip. Crumble the blue cheese coarsely — some chunks in each bite are part of the appeal. White wine vinegar can sub for the lime juice.
Nutrition — Per Serving
30
calories
3g
protein
1g
fat
- Carbohydrates
- 1g
11 servings per batch · ~30g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Blue Cheese Protein Sauce have per serving?
Each serving contains 3g of protein and 30 calories, with 1g fat and 1g carbs. This sauce is designed as a macro-neutral flavor addition rather than a protein contributor, making it ideal for drizzling over already-prepared protein sources.
How long does Blue Cheese Protein Sauce take to make?
This is a no-cook sauce with quick prep time—you can have 11 servings mixed and ready in minutes. It's perfect for batch-prepping at the start of the week to top grilled chicken, lean beef, or vegetables throughout your meal plan.
Is Blue Cheese Protein Sauce good for fat loss?
At just 30 calories per serving with minimal fat and carbs, this sauce works well during fat loss phases when you need flavor without derailing your calorie deficit. Use it to add taste to lean proteins and vegetables without impacting your daily macro targets.
