No Cook~10 min
Creamy Caesar Protein Sauce
This Creamy Caesar Protein Sauce delivers 3g protein and 26 calories per serving—one of the leanest flavor boosts in our sauce library. No-cook preparation means you'll have 11 portions mixed and ready in minutes. Drizzle over prepped proteins and greens to add volume and taste while staying within your daily calorie targets.
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Ingredients
11 servings
- •240 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •35 g Mayonnaise, Light
- •20 g Lemon Juice, Fresh
- •20 g Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •8 g Garlic Blend, Seasoning
- •5 g Worcestershire Sauce
Lea & Perrins is the standard. A little goes a long way.
- •5 g Mustard, Dijon
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •2 g Black Pepper
Instructions
- 1Add the nonfat Greek yogurt, light mayonnaise, lemon juice, grated Parmesan, garlic blend, Worcestershire sauce, and Dijon mustard to a medium bowl.
- 2Whisk all ingredients together for 1–2 minutes until smooth and creamy, with no visible streaks of yogurt or mayo remaining.
- 3Taste the sauce and adjust with additional lemon juice for brightness or salt to balance flavors as needed.
- 4Divide evenly into 11 small airtight containers or jars (approximately 2 tablespoons per serving) while the sauce is still at room temperature.
- 5Seal containers and refrigerate for up to 10 days.
- 6Stir or shake each container for 10–15 seconds before use to recombine any settled ingredients.
Notes
Built on the Greek Yogurt Sauce Base. Use as a salad dressing, chicken marinade, or sandwich spread. Anchovy paste is optional but adds authentic Caesar depth — sub an extra teaspoon of Worcestershire if skipping it.
Nutrition — Per Serving
33
calories
3g
protein
2g
fat
- Carbohydrates
- 2g
- Saturated fat
- 0.5g
- Sodium
- 90 mg
- Dietary fiber
- 0.1g
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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How much protein does Creamy Caesar Protein Sauce have per serving?
Each serving delivers 3g of protein and 26 calories, with 1g fat and 2g carbs. Like other protein sauces in the library, this is a low-calorie flavor booster meant to complement high-protein main dishes rather than serve as a primary protein source.
How long does Creamy Caesar Protein Sauce take to prepare?
This no-cook sauce requires only quick prep time and yields 11 servings at once. You can make it once at the beginning of the week and portion it out to accompany different proteins and salads throughout your meal prep rotation.
Is Creamy Caesar Protein Sauce good for fat loss?
At 26 calories and under 1g fat per serving, this sauce is ideal for fat loss when you need to add flavor to meals without affecting your calorie or macro budget. It pairs well with grilled lean proteins and vegetables to keep meals satisfying while staying in a deficit.
