No Cook~10 min
Mango Habanero Protein Sauce
This Mango Habanero Protein Sauce adds 2g protein and just 28 calories per serving, making it an ideal condiment for boosting flavor without derailing your macros. Mix it up in minutes with no cooking required, then portion across 11 servings for the week ahead. Use it to make bland chicken or rice actually worth eating while staying locked into your calorie targets.
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Ingredients
15 servings
- •230 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •30 g Mayonnaise, Light
- •25 g Mango preserves (jam)
- •10 g Hot Sauce, Frank'S RedHot
- •15 g Lime Juice, Fresh
- •5 g Garlic Blend, Seasoning
Instructions
- 1Measure out the 0% Greek yogurt, light mayo, mango preserves, hot sauce, lime juice, and garlic blend and add them all to a medium mixing bowl.
- 2Whisk everything together vigorously for 1–2 minutes until the sauce is completely smooth, uniform in color, and no streaks of yogurt remain.
- 3Taste the sauce and adjust heat by whisking in a small additional splash of hot sauce if desired, adding a little at a time until you reach your preferred level.
- 4Let the sauce rest at room temperature for 5 minutes so the garlic blend fully hydrates and the flavors begin to meld.
- 5Divide the sauce evenly into meal-prep containers (approximately 2 tablespoons per serving), seal, and refrigerate for at least 30 minutes before serving.
Notes
Built on the Greek Yogurt Sauce Base. Mango preserves or mango jam gives consistent sweetness year-round — fresh mango purée also works but add a touch more lime. Habanero hot sauce (like El Yucateco or Cholula Habanero) keeps the fruity heat character. Use on wings, grilled chicken, shrimp tacos, or as a dip.
Nutrition — Per Serving
21
calories
2g
protein
1g
fat
- Carbohydrates
- 2g
- Saturated fat
- 0.1g
- Sodium
- 46 mg
- Dietary fiber
- 0.1g
15 servings per batch · ~21g each
Macro data sourced from USDA FoodData Central
Sauces can't be added as standalone meals
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How much protein does Mango Habanero Protein Sauce have per serving?
Each serving contains 2g of protein and 28 calories, with 0g fat and 3g carbs. Like other condiment sauces, the protein contribution is minimal and it functions primarily as a flavor enhancer.
How long does Mango Habanero Protein Sauce take to make?
This no-cook sauce comes together during quick prep and makes 11 servings, allowing you to batch the entire week's supply in one session. Portion into small containers for easy portioning throughout the week.
Is Mango Habanero Protein Sauce good for fat loss?
At 28 calories and 0g fat per serving, this sauce pairs well with fat loss phases by adding tropical-spiced flavor without derailing your calorie deficit. The 3g carbs per serving remain negligible across an entire day of eating.
