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.
Rate this recipe:
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
28
calories
3g
protein
1g
fat
- Carbohydrates
- 2g
11 servings per batch
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 your goal to unlock — free, 30 secondsCommon 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.
