No Cook~10 min
Poppy Seed Protein Dressing
This Poppy Seed Protein Dressing provides 2g protein and 29 calories per serving without any cooking or heating. Create 11 servings in under 5 minutes for convenient meal assembly all week. Drizzle over salads and lean proteins to increase meal volume and palatability while maintaining your calorie deficit.
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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
- •20 g Vinegar, Apple Cider
- •18 g Honey
- •8 g Poppy seeds
- •8 g Mustard, Dijon
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •3 g Onion powder
Instructions
- 1Combine the Greek yogurt, light mayonnaise, apple cider vinegar, honey, Dijon mustard, onion powder, and poppy seeds in a medium bowl.
- 2Whisk vigorously for 1–2 minutes until the honey is fully dissolved and the dressing is smooth and uniform in color.
- 3Divide evenly into 11 small airtight containers (approximately 2 tablespoons each) while the dressing is fresh.
- 4Seal containers and refrigerate for up to 10 days.
- 5Shake or stir thoroughly before each use to recombine any separated ingredients.
Notes
Built on the Greek Yogurt Sauce Base. Use on fruit salads, spinach salads, or grilled chicken. Apple cider vinegar works here instead of lime juice for a more classic poppy seed flavor. Adjust honey to taste — start with less if you prefer it less sweet.
Nutrition — Per Serving
31
calories
2g
protein
1g
fat
- Carbohydrates
- 3g
- Saturated fat
- 0.2g
- Sodium
- 34 mg
- Dietary fiber
- 0.2g
11 servings per batch · ~30g each
Macro data sourced from USDA FoodData Central
Sauces can't be added as standalone meals
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How much protein does Poppy Seed Protein Dressing have per serving?
Each serving contains 2g of protein and 29 calories, with 1g fat and 4g carbs. This dressing is formulated as a low-calorie flavor layer to enhance salads and prepared proteins rather than contribute meaningfully to daily protein intake.
How long does Poppy Seed Protein Dressing take to make?
Quick prep with no cooking—you can batch all 11 servings in minutes before your meal prep week starts. Store in small containers and use throughout the week on salads, grain bowls, or as a glaze for lean proteins.
Is Poppy Seed Protein Dressing good for fat loss?
At 29 calories per serving with just 1g fat, this dressing supports fat loss phases by adding flavor to salads and vegetables without derailing your calorie deficit. The 4g carbs per serving remain negligible within a day's total macro allocation.
