A close-up of rich marinara sauce in a white ceramic cup, perfect for pasta dishes.

No Cook~5 min

Garlic Ranch Protein Sauce

Name: Garlic Ranch Protein Sauce
Prep time: 5 min
Total time: 5 min
Yield: 11 servings
Ingredients: 245 g Greek yogurt, plain, nonfat (0%); 35 g Mayonnaise, light; 15 g Lime juice, fresh; 10 g Ranch seasoning mix, dry; 10 g Garlic blend, seasoning; 15 g Water

This Garlic Ranch Protein Sauce provides 2g protein and 23 calories per serving with no cooking required. Batch this into 11 servings in minutes and store for the entire week. Use it as a condiment across multiple meals to improve adherence without adding meaningful calories to your daily total.

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Ingredients

11 servings

•
245 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
•
35 g Mayonnaise, Light
•
15 g Lime Juice, Fresh
•
10 g Ranch Seasoning Mix, Dry
•
10 g Garlic Blend, Seasoning
•
15 g Water

Instructions

1Add the nonfat Greek yogurt, light mayonnaise, fresh lime juice, ranch seasoning mix, and garlic blend to a medium mixing bowl.
2Whisk all ingredients together for 1–2 minutes until completely smooth and no streaks of yogurt remain.
3Divide evenly into 11 small airtight containers (approximately 2 tablespoons each) while the sauce is fresh.
4Seal containers and refrigerate for at least 30 minutes to allow the ranch seasoning to fully hydrate and flavors to meld.
5Stir gently before each use, as separation may occur during storage.
6Store in the refrigerator for up to 10 days.

Notes

Built on the Greek Yogurt Sauce Base. More garlic-forward than standard ranch. Use as a dipping sauce, salad dressing, pizza dip, or chicken marinade. The garlic blend here is key — roasted garlic paste makes it even richer if you have it.

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

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Common questions

How much protein does Garlic Ranch Protein Sauce have per serving?

Each serving provides 2g of protein and 23 calories, with 0g fat and 2g carbs. This is a ultra-lean condiment designed to maximize flavor on your prepared proteins and vegetables without adding meaningful calories.

How long does Garlic Ranch Protein Sauce take to prepare?

No-cook preparation means you can make all 11 servings in minutes at the start of your meal prep day. Mix once and portion into containers to drizzle over grilled meats, salads, and vegetables throughout the week.

Is Garlic Ranch Protein Sauce good for fat loss?

At 23 calories with zero fat per serving, this sauce is an excellent choice during fat loss phases when calorie control is critical. It delivers ranch flavor without the caloric cost of traditional dressings, making it perfect for keeping meals satisfying while maintaining your deficit.