No Cook~5 min
Greek Yogurt Sauce Base
This Greek Yogurt Sauce Base provides 2g protein and 21 calories per serving as a zero-calorie condiment for your meal prep containers. Mix in 5 minutes with no cooking required, yielding 11 servings to portion across your weekly meals. Use it to add moisture and volume to lean proteins without derailing your macro targets.
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Ingredients
11 servings
- •250 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •35 g Mayonnaise, Light
- •25 g Lime Juice, Fresh
- •5 g Garlic Blend, Seasoning
- •15 g Water
Instructions
- 1Add the nonfat Greek yogurt, light mayonnaise, fresh lime juice, garlic blend, and water to a medium bowl.
- 2Whisk all ingredients together for 1–2 minutes until completely smooth with no lumps remaining.
- 3Taste the sauce and adjust salt as needed.
- 4Divide evenly into 11 small airtight containers while fresh.
- 5Refrigerate all containers immediately and store for up to 10 days.
- 6Shake each container before use to recombine any separated ingredients.
Notes
This is the starting point for the entire PrepForge sauce line. Swap in any flavor addition — chipotle, sriracha, dill, buffalo, garlic parm, honey mustard — to build a new sauce. Lime juice gives it a cleaner, brighter flavor than vinegar-based versions. Keep the yogurt-to-mayo ratio consistent when scaling.
Nutrition — Per Serving
24
calories
2g
protein
1g
fat
- Carbohydrates
- 2g
- Saturated fat
- 0.2g
- Sodium
- 40 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 Greek Yogurt Sauce Base have per serving?
Each serving contains 2g of protein and only 21 calories, making this a minimal-calorie condiment for adding volume to meals without impacting macro targets. The 0g fat and 2g carbs means you can use this sauce generously without tracking concerns.
How long does Greek Yogurt Sauce Base take to prep?
This is a no-cook recipe that qualifies as quick prep, requiring just mixing and portioning into 11 servings. You can have it ready to use immediately or store it prepped for the entire week.
Is Greek Yogurt Sauce Base good for fat loss?
At 21 calories per serving with virtually no fat or carbs, this sauce is ideal for fat loss phases where you need high-volume, low-calorie additions to chicken, vegetables, or grains. You can drizzle it freely across multiple meals without derailing a calorie deficit.
