A vibrant bowl of spicy chili oil with garlic and pepper flakes, ideal for enhancing meals.

No Cook~5 min

Cajun Protein Sauce

Name: Cajun Protein Sauce
Prep time: 5 min
Total time: 5 min
Yield: 11 servings
Ingredients: 240 g Greek yogurt, plain, nonfat (0%); 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

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.

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Ingredients

11 servings

•
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

1Add the nonfat Greek yogurt, light mayonnaise, Cajun seasoning blend, Frank's RedHot Sauce, lemon juice, smoked paprika, garlic blend, and Dijon mustard to a medium bowl.
2Whisk all ingredients together until completely smooth and uniform in color, about 2–3 minutes.
3Divide evenly into 11 airtight containers (approximately 2 tablespoons each) while the sauce is fresh.
4Refrigerate all containers for at least 1 hour before serving—the spices will bloom and deepen in flavor as the sauce sits.
5Stir each portion before use. Store sealed containers in the refrigerator for up to 10 days.

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

calories

protein

fat

Carbohydrates: 2g

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 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.