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.
Ingredients
- •230 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •30 g Mayonnaise, Light
- •25 g Mango Chutney, Jarred
- •10 g Hot Sauce, Frank'S RedHot
- •15 g Lime Juice, Fresh
- •5 g Garlic Blend, Seasoning
Instructions
- 1Add the nonfat Greek yogurt, light mayonnaise, mango chutney, Frank's RedHot sauce, fresh lime juice, and garlic blend to a medium 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 additional Frank's RedHot sauce in small amounts (½ teaspoon at a time) until you reach your desired heat level, whisking after each addition.
- 4Divide evenly into 11 small airtight containers or jars (approximately 2 tablespoons per serving) while the sauce is still at room temperature.
- 5Seal containers and refrigerate for at least 30 minutes before serving to allow flavors to meld.
- 6Store in the refrigerator for up to 10 days; stir or shake before each use.
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
28
calories
2g
protein
0g
fat
- Carbohydrates
- 3g
11 servings per batch · ~30g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
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.
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