No Cook~10 min
Honey BBQ Mustard Protein Sauce
This Honey BBQ Mustard Protein Sauce delivers 2g protein and 30 calories per serving with instant prep. No-cook mixing produces 11 servings to condiment your batch-cooked poultry and lean meats throughout the week. Adds sweetness and tang without compromising the calorie budget you need for body recomposition.
Rate this recipe:
Ingredients
11 servings
- •230 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •30 g Mayonnaise, Light
- •20 g Honey
- •15 g Mustard, Yellow
- •15 g BBQ Sauce
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •10 g Lemon Juice, Fresh
- •3 g Paprika, Smoked
Instructions
- 1Combine the nonfat Greek yogurt, light mayonnaise, honey, yellow mustard, BBQ sauce, fresh lemon juice, and smoked paprika in a medium 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) or transfer to one sealed jar.
- 4Refrigerate until ready to use; the sauce will keep up to 10 days in the refrigerator.
- 5Stir briefly before each use, as separation may occur during storage.
Notes
Built on the Greek Yogurt Sauce Base. Use as a chicken tender dip, sandwich spread, or salad dressing. The ratio is key: honey for sweetness, mustard for tang, BBQ sauce for smoke and depth. Sugar-free BBQ sauce (G Hughes) keeps the calories low.
Nutrition — Per Serving
27
calories
2g
protein
1g
fat
- Carbohydrates
- 3g
- Saturated fat
- 0.2g
- Sodium
- 47 mg
- Dietary fiber
- 0.2g
11 servings per batch · ~29g each
Macro data sourced from USDA FoodData Central
Sauces can't be added as standalone meals
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set your goal to unlock — free, 30 secondsCommon questions
How much protein does Honey BBQ Mustard Protein Sauce have per serving?
Each serving delivers 2g of protein and 30 calories with 0g fat and 4g carbs. This is a condiment sauce meant to accompany your main protein rather than be your primary protein source.
How long does Honey BBQ Mustard Protein Sauce take to make?
No cooking required — mix the entire batch into 11 servings within minutes. Store and apply to meals throughout the week as needed.
Can I use Honey BBQ Mustard Protein Sauce during a cut?
At 30 calories per serving with zero fat, this sauce fits a fat loss phase, though the 4g carbs per serving should be tracked if you're counting total daily carbohydrates. Pair with grilled chicken or lean beef for a barbecue flavor without derailing your deficit.
