Top-down view of condiment bottles in a steel holder, perfect for kitchens.

No Cook~10 min

Comeback Protein Sauce

Name: Comeback 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; 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

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.

Rate this recipe:

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

1Combine the nonfat Greek yogurt, light mayonnaise, ketchup, chili sauce, and Frank's RedHot sauce in a medium mixing bowl.
2Add the fresh lemon juice, smoked paprika, garlic blend, and onion powder to the bowl.
3Whisk all ingredients together until smooth and fully combined with no streaks of yogurt remaining.
4Divide evenly into 11 small airtight containers (approximately 2 tablespoons each) while the sauce is still fresh.
5Seal containers and refrigerate for at least 1 hour before serving — the 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

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

AI Swap Engine

Swap any ingredient and get recalculated macros instantly.

Set up your profile to unlock

Common questions

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.