No Cook~10 min
Comeback Protein Sauce
This Comeback Protein Sauce delivers 2g protein and 24 calories per serving without any heat required. Mix once and portion into 11 servings to dress up every protein-forward meal in your prep containers. Works across chicken, beef, and fish while maintaining the calorie efficiency needed for cutting phases.
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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
- •20 g Ketchup
- •15 g Chili Sauce, Heinz Style
- •8 g Hot Sauce, Frank'S RedHot
- •10 g Lemon Juice, Fresh
- •4 g Paprika, Smoked
- •5 g Garlic Blend, Seasoning
- •3 g Onion powder
Instructions
- 1Add the nonfat Greek yogurt, light mayonnaise, ketchup, chili sauce, and Frank's RedHot sauce to a medium mixing bowl.
- 2Pour in the fresh lemon juice and sprinkle the smoked paprika, garlic blend, and onion powder over the mixture.
- 3Whisk all ingredients together until smooth and fully combined with no streaks of yogurt remaining—approximately 1–2 minutes.
- 4Divide the sauce evenly into 11 small airtight containers (approximately 2 tablespoons each) while still fresh.
- 5Seal containers and refrigerate for at least 1 hour before serving—flavors will deepen and meld as the sauce sits.
- 6Store in the refrigerator for up to 10 days; stir gently before each use.
Notes
Built on the Greek Yogurt Sauce Base. A Southern institution — use on fried chicken, as a salad dressing, burger sauce, or seafood dip. The combination of ketchup, chili sauce, and hot sauce gives it that distinctive sweet-tangy-spicy character. Adjust hot sauce to heat preference.
Nutrition — Per Serving
27
calories
2g
protein
1g
fat
- Carbohydrates
- 3g
- Saturated fat
- 0.2g
- Sodium
- 92 mg
- Dietary fiber
- 0.3g
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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How much protein does Comeback Protein Sauce have per serving?
Each serving delivers 2g of protein and 24 calories with 0g fat and 2g carbs. This sauce functions as a flavor enhancer paired with high-protein mains rather than a standalone protein source.
How long does Comeback Protein Sauce take to make?
Zero cooking time — mix the entire batch into 11 servings within minutes. Store and use throughout the week as a condiment for your protein dishes.
Can I use Comeback Protein Sauce during a cut?
Yes, at 24 calories and zero fat per serving, this sauce is an excellent addition to any fat loss phase without affecting your deficit. Pair it with lean proteins to add southern-style flavor while staying on target macros.
