Delicious waffle fries drizzled with melted cheese in a rustic setting.

No Cook~10 min

Blue Cheese Protein Sauce

Name: Blue Cheese Protein Sauce
Prep time: 10 min
Total time: 10 min
Yield: 11 servings
Ingredients: 230 g Greek yogurt, plain, nonfat (0%); 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

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.

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Ingredients

11 servings

•
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

1Add the nonfat Greek yogurt and light mayonnaise to a medium mixing bowl and whisk together until smooth and fully combined.
2Fold in most of the blue cheese crumbles, reserving about one-quarter of them for texture, stirring gently until just incorporated—do not overmix.
3Add the fresh lime juice, garlic blend, and onion powder; stir until the sauce is evenly seasoned and the color is consistent throughout.
4Divide evenly into 11 airtight containers (approximately 2 tablespoons each) while the sauce is fresh, or transfer the entire batch to one sealed jar if storing together.
5Sprinkle the reserved blue cheese crumbles on top of each portion or across the surface of the batch container for visual appeal and texture.
6Refrigerate for at least 30 minutes to allow flavors to meld before serving.
7Store in the refrigerator for up to 10 days; stir or shake before each use to recombine any separated ingredients.

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

calories

protein

fat

Carbohydrates: 1g

11 servings per batch · ~30g each

Macro data sourced from USDA FoodData Central

Sauces can't be added as standalone meals

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Common questions

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.