No Cook~5 min
Garlic Parmesan Protein Sauce
This Garlic Parmesan Protein Sauce adds 3g protein and 28 calories per serving as a macro-neutral flavor booster for any bowl or chicken prep. Mix 11 servings in under 10 minutes with no cooking required—it's a condiment that works alongside your main proteins, not instead of them. Layer it over batch-prepped meats to avoid monotonous eating.
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Ingredients
11 servings
- •230 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •40 g Mayonnaise, Light
- •35 g Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •15 g Lemon Juice, Fresh
- •10 g Garlic Blend
- •10 g Water
Instructions
- 1Combine the nonfat Greek yogurt, light mayonnaise, grated Parmesan, fresh lemon juice, garlic blend, and water in a medium bowl.
- 2Whisk the mixture until completely smooth and no lumps remain, about 1–2 minutes, scraping down the sides of the bowl as needed.
- 3Divide the sauce evenly into 11 small airtight containers (approximately 2 tablespoons per container) while at room temperature.
- 4Seal all containers and refrigerate immediately until ready to use.
- 5Store in the refrigerator for up to 2 weeks; stir or shake each container before use.
Nutrition — Per Serving
36
calories
3g
protein
2g
fat
- Carbohydrates
- 1g
- Saturated fat
- 0.7g
- Sodium
- 88 mg
- Dietary fiber
- 0.1g
11 servings per batch · ~29g each
Macro data sourced from USDA FoodData Central
Sauces can't be added as standalone meals
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How much protein does Garlic Parmesan Protein Sauce have per serving?
Each serving contains only 3g of protein and 28 calories, with 1g fat and 2g carbs. This is a sauce meant to complement other recipes rather than serve as a standalone protein source.
How long does Garlic Parmesan Protein Sauce take to prep?
This is a no-cook recipe with 11 servings per batch, making it one of the fastest components to prepare — mix and portion in under 5 minutes. Use it to flavor-boost other meals without adding significant prep time.
Can I use Garlic Parmesan Protein Sauce for fat loss?
At 28 calories per serving, this sauce is negligible from a macro perspective and works for any diet phase. Use it to add flavor to chicken, beef, or vegetable bowls without impacting your daily calorie or macro targets.
