No Cook~10 min
Tzatziki Protein Sauce
Tzatziki Protein Sauce adds 2g protein and just 19 calories per serving—a zero-guilt condiment for your existing meal prep. This no-cook sauce multiplies across 11 servings, turning bland chicken or rice bowls into something you'll actually finish. Use it to make repetitive meals sustainable without adding meaningful calories to your daily total.
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Ingredients
11 servings
- •250 g Greek Yogurt (Nonfat)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •60 g Cucumber
- •15 g Lemon Juice, Fresh
- •10 g Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •5 g Garlic
Instructions
- 1Mince the fresh garlic finely and set aside.
- 2Dice the cucumber into small pieces, then pat dry with paper towels to remove excess moisture.
- 3Combine the nonfat Greek yogurt, diced cucumber, minced garlic, lemon juice, and olive oil in a large mixing bowl.
- 4Stir until fully combined and smooth, about 1–2 minutes, breaking up any lumps in the yogurt.
- 5Divide evenly into 11 airtight containers while fresh.
- 6Seal containers and refrigerate immediately; sauce will keep up to 2 weeks.
Nutrition — Per Serving
22
calories
2g
protein
1g
fat
- Carbohydrates
- 1g
- Saturated fat
- 0.2g
- Sodium
- 9 mg
- Dietary fiber
- 0.1g
11 servings per batch · ~31g each
Macro data sourced from USDA FoodData Central
Sauces can't be added as standalone meals
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How much protein does Tzatziki Protein Sauce have per serving?
Each serving contains 2g of protein and 19 calories with just 1g fat and 1g carbs. This is a minimal-calorie condiment best used as a flavor enhancement rather than a protein contributor.
How long does Tzatziki Protein Sauce take to make?
This no-cook sauce requires only quick prep, and one batch makes 11 servings that can be portioned immediately. You'll have it ready in 5 minutes or less.
Is Tzatziki Protein Sauce good for fat loss?
At 19 calories and 1g fat per serving, this sauce is ideal for fat loss when you need to add flavor to grilled proteins and vegetables without calorie impact. Use it liberally on lean meats and salads.
