No Cook~5 min
High-Protein Alfredo Sauce
This High-Protein Alfredo Sauce adds 3g protein and 32 calories per 11-serving batch with zero cooking required. Mix it in 5 minutes to transform lean proteins and vegetables into a sauce that doesn't derail your deficit. Keeps meal prep monotony from sabotaging your consistency.
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Ingredients
11 servings
- •220 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •60 g Cream Cheese, 1/3 Less Fat (Neufchatel)
Standard block cream cheese. Neufchatel (1/3 less fat) is a good swap.
- •40 g Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •15 g Garlic Blend, Seasoning
- •5 g Water
Instructions
- 1Add the Greek yogurt and cream cheese to a bowl and stir together over medium heat for 3–4 minutes, stirring constantly, until the cream cheese is fully softened and begins to melt into the yogurt.
- 2Remove from heat and add the Parmesan, stirring until completely combined and no lumps remain.
- 3Allow the sauce to cool to room temperature, about 5 minutes, then divide evenly into 11 small airtight containers or jars while still warm.
- 4Seal containers and refrigerate for up to 2 weeks.
- 5Stir or shake before each use to recombine any separated liquid.
Nutrition — Per Serving
40
calories
3g
protein
2g
fat
- Carbohydrates
- 1g
- Saturated fat
- 1.3g
- Sodium
- 91 mg
- Dietary fiber
- 0.0g
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 High-Protein Alfredo Sauce have per serving?
Each serving contains only 3g of protein and 32 calories, with 1g fat and 2g carbs. This sauce is a minimal-calorie add-on meant to complement protein-rich bases rather than contribute to daily protein targets.
How long does High-Protein Alfredo Sauce take to prep?
This is a no-cook recipe with quick prep that yields 11 servings per batch. You can prepare multiple servings in advance and portion into containers for the week.
Is High-Protein Alfredo Sauce good for fat loss?
At only 32 calories per serving, this sauce supports fat loss phases by adding flavor to meals without meaningful calorie or macro impact. Use it to enhance the palatability of high-protein mains while staying within your calorie budget.
