A fresh herb dip paired with vibrant bell peppers on a wooden surface, perfect for healthy snacking.

No Cook~5 min

Greek Yogurt Sauce Base

Name: Greek Yogurt Sauce Base
Prep time: 5 min
Total time: 5 min
Yield: 11 servings
Ingredients: 250 g Greek yogurt, plain, nonfat (0%); 35 g Mayonnaise, light; 25 g Lime juice, fresh; 5 g Garlic blend, seasoning; 15 g Water

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, and garlic blend to a medium bowl.
2Whisk all ingredients together for 1–2 minutes until completely smooth and no lumps remain.
3Taste the sauce and adjust salt as needed to your preference.
4Divide evenly into 11 small airtight containers (approximately 2 tablespoons per container) while the sauce is fresh.
5Refrigerate all containers immediately and store for up to 10 days.
6Stir or shake 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

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 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.