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.
Ingredients
- •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
- 1Whisk all ingredients together until completely smooth. Refrigerate up to 10 days in a sealed jar. Stir before each use. Makes approx. 11 servings (2 tbsp each).
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
30
calories
2g
protein
0g
fat
- Carbohydrates
- 4g
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 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.
