Thousand Island Protein Sauce
This Thousand Island Protein Sauce delivers 2g protein and 27 calories per serving across 11 portions—condiment-level calories with maximum flavor impact. No-cook assembly means it's ready in minutes whenever you need it. Designed for detail-oriented lifters who build custom bowls without letting sauce derail their macro targets.
Ingredients
- •220 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •55 g Mayonnaise, Light
- •45 g Ketchup
- •20 g Sweet Pickle Relish
Sweet pickle relish. Found near ketchup and mustard.
Instructions
- 1Combine the nonfat Greek yogurt, light mayonnaise, ketchup, and sweet pickle relish in a medium mixing bowl.
- 2Whisk all ingredients together until smooth and fully incorporated, breaking up any lumps in the yogurt.
- 3Divide evenly into 11 small airtight containers or a single large container while the mixture is still at room temperature.
- 4Refrigerate for up to 2 weeks.
- 5Shake or stir thoroughly before each use to recombine any separated ingredients.
Nutrition — Per Serving
27
calories
2g
protein
1g
fat
- Carbohydrates
- 3g
11 servings per batch
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Thousand Island Protein Sauce have per serving?
Each serving contains 2g of protein and 27 calories, making this a low-calorie condiment rather than a protein source. It's designed to add flavor to lean proteins without significantly impacting your daily macro targets.
How long does Thousand Island Protein Sauce take to make?
This is a no-cook sauce that requires quick prep only, and one batch yields 11 servings. You can have it ready to portion into containers in under 5 minutes.
Is Thousand Island Protein Sauce good for fat loss?
At just 27 calories and 1g fat per serving, this sauce is ideal for fat loss phases where you need to add flavor to meals without calorie creep. Use it to dress lean proteins and vegetables without derailing your deficit.
