Cajun Protein Sauce
This Cajun Protein Sauce delivers 2g protein and 23 calories per serving with zero cooking steps. Prepare 11 servings in minutes to pair with your batch-cooked meats and sides all week long. Adds seasoning depth to grilled chicken and lean cuts without derailing your calorie or macro goals.
Ingredients
- •240 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •30 g Mayonnaise, Light
- •8 g Cajun seasoning blend
- •8 g Hot Sauce, Frank'S RedHot
- •12 g Lemon Juice, Fresh
- •4 g Paprika, Smoked
- •5 g Garlic Blend, Seasoning
- •8 g Mustard, Dijon
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
Instructions
- 1Whisk all ingredients together until smooth. Refrigerate at least 1 hour before serving — the spices bloom significantly as the sauce sits. 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 on shrimp, chicken tenders, po'boys, as a fry dip, or over rice. Cajun seasoning varies by brand — Tony Chachere's or Slap Ya Mama are the standards. Adjust hot sauce to heat preference. More paprika = more color and smokiness.
Nutrition — Per Serving
23
calories
2g
protein
1g
fat
- Carbohydrates
- 2g
11 servings per batch · ~30g each
Macro data sourced from USDA FoodData Central
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How much protein does Cajun Protein Sauce have per serving?
Each serving delivers 2g of protein and 23 calories with 1g fat and 2g carbs. This is a condiment-style sauce meant to accompany your main protein source, not serve as a protein source itself.
How long does Cajun Protein Sauce take to make?
No cooking required — batch all 11 servings in minutes by combining ingredients. You can prep the entire batch once and portion throughout the week.
Can I use Cajun Protein Sauce during a cut?
Absolutely, at 23 calories and 1g fat per serving, this sauce fits cleanly into a fat loss phase without compromising your calorie deficit. Drizzle it on grilled chicken or lean beef to boost flavor with minimal macro impact.
