A creamy white sauce elegantly presented with garlic and olives on a slate board.

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Garlic Parmesan Protein Sauce

Name: Garlic Parmesan Protein Sauce
Yield: 11 servings
Ingredients: 230 g Greek yogurt, plain, nonfat (0%); 40 g Mayonnaise, light; 35 g Cheese, parmesan, grated; 15 g Lemon juice, fresh; 10 g Garlic Blend; 10 g Water

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, and fresh lemon juice in a medium bowl.
2Whisk the mixture until completely smooth and no lumps remain, about 1–2 minutes.
3Divide the sauce evenly into 11 small airtight containers (approximately 2 tablespoons per container) while still at room temperature.
4Seal all containers and refrigerate immediately.
5Store in the refrigerator for up to 2 weeks; stir or shake each container before use.

Nutrition — Per Serving

calories

protein

fat

Carbohydrates: 2g

11 servings per batch

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 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.