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.
Ingredients
- •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
- 1Whisk all ingredients together until completely smooth. Taste and adjust salt if needed. Refrigerate up to 10 days in a sealed jar. Stir or shake before each use. Makes approx. 11 servings (2 tbsp each).
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
21
calories
2g
protein
0g
fat
- Carbohydrates
- 2g
11 servings per batch · ~30g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
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.
