A vibrant display of garlic, peppers, and spices surrounding a bowl of green sauce.

No Cook~10 min

Jalapeño Popper Sauce

Name: Jalapeño Popper Sauce
Prep time: 10 min
Total time: 10 min
Yield: 11 servings
Ingredients: 220 g Greek yogurt, plain, nonfat (0%); 60 g Cream cheese, 1/3 less fat (Neufchatel); 35 g Jalapeño pepper, raw; 15 g Lime juice, fresh; 10 g Garlic Blend

Jalapeño Popper Sauce adds 2g protein and 26 calories per serving as a zero-prep condiment. Eleven servings batch without cooking, storing as a flavor layer across your other prepared bowls. Use this to boost palatability of repetitive protein sources without meaningful macro impact.

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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.
•
35 g JalapeñO Pepper
•
15 g Lime Juice, Fresh
•
10 g Garlic Blend

Instructions

1Combine the nonfat Greek yogurt and Neufchâtel cream cheese in a blender or food processor.
2Seed and roughly chop the jalapeño pepper, then add to the blender.
3Pour in the fresh lime juice and blend on medium speed for 1–2 minutes until completely smooth with no visible cream cheese lumps.
4Divide evenly into 11 small airtight containers (approximately 2 tablespoons each) while the sauce is still at room temperature.
5Seal all containers and refrigerate for up to 2 weeks.
6Shake or stir briefly before each use to recombine any separated liquid.

Nutrition — Per Serving

calories

protein

fat

Carbohydrates: 2g

11 servings per batch

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 Jalapeño Popper Sauce have per serving?

Each serving contains only 2g of protein and 26 calories, with 1g fat and 2g carbs. This is a condiment designed to add flavor to higher-protein dishes, not function as a protein source on its own.

How long does Jalapeño Popper Sauce take to prep?

No-cook recipe with 11 servings per batch means you're mixing this once and using it across multiple meals throughout the week. Each serving is 26 calories, so it's calorie-efficient for flavor layering.

Can Jalapeño Popper Sauce work with both fat loss and muscle gain?

At only 26 calories per serving, this sauce works as a zero-impact flavor booster for any macro goal — add it to chicken, ground beef, or vegetable bowls without meaningfully affecting your daily totals. Use it to increase food satisfaction on both cutting and bulking phases.