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No Cook~10 min

Horseradish Protein Sauce

Name: Horseradish Protein Sauce
Prep time: 10 min
Total time: 10 min
Yield: 11 servings
Ingredients: 240 g Greek yogurt, plain, nonfat (0%); 30 g Mayonnaise, light; 30 g Horseradish, prepared; 12 g Lemon juice, fresh; 8 g Mustard, Dijon; 5 g Worcestershire sauce; 5 g Garlic blend, seasoning

This Horseradish Protein Sauce provides 2g protein and 23 calories per serving with no cooking required. Prepare 11 servings in minutes to enliven beef, pork, and white fish in your meal prep containers. Delivers sharp, distinctive flavor that makes lean proteins feel restaurant-quality while protecting your macro consistency.

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Ingredients

11 servings

•
240 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
•
30 g Mayonnaise, Light
•
30 g Horseradish, Prepared
•
12 g Lemon Juice, Fresh
•
8 g Mustard, Dijon
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
•
5 g Worcestershire Sauce
Lea & Perrins is the standard. A little goes a long way.
•
5 g Garlic Blend, Seasoning

Instructions

1Add the nonfat Greek yogurt, light mayonnaise, prepared horseradish, lemon juice, Dijon mustard, Worcestershire sauce, and garlic blend to a medium mixing bowl.
2Whisk all ingredients together for 1–2 minutes until smooth and fully combined, with no streaks of yogurt remaining.
3Taste the sauce and add more prepared horseradish in small increments (½ teaspoon at a time) if you prefer extra heat, whisking after each addition.
4Divide evenly into 11 airtight containers or jars (approximately 2 tablespoons per serving) while the sauce is fresh.
5Seal all containers and refrigerate for at least 30 minutes before serving—the horseradish flavor will intensify as it sits.
6Store in the refrigerator for up to 10 days in sealed containers.

Notes

Built on the Greek Yogurt Sauce Base. The classic pairing for prime rib, roast beef sandwiches, and steak. Prepared horseradish from a jar works perfectly. More horseradish = more heat — start conservative and adjust. A touch of Worcestershire adds depth.

Nutrition — Per Serving

calories

protein

fat

Carbohydrates: 2g

11 servings per batch · ~30g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Horseradish Protein Sauce have per serving?

Each serving contains 2g of protein and only 23 calories, with 1g fat and 2g carbs. This sauce is designed as a calorie-light flavor booster rather than a protein contributor.

How long does Horseradish Protein Sauce take to make?

It's a no-cook sauce that comes together in quick prep time and yields 11 servings, making it efficient to batch and portion for the week. You can store individual servings and add to any protein-based meal.

Is Horseradish Protein Sauce good for fat loss?

At 23 calories and 1g fat per serving, this sauce fits seamlessly into a fat loss phase as a zero-guilt flavor addition to lean proteins and vegetables. The minimal macros mean you can use it liberally without impacting daily targets.