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No Cook

Tzatziki Protein Sauce

Name: Tzatziki Protein Sauce
Yield: 11 servings
Ingredients: 250 g Greek yogurt, plain, nonfat (0%); 60 g Cucumber, raw; 15 g Lemon juice, fresh; 10 g Olive oil; 5 g Garlic, raw

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 small airtight containers (approximately 2 tablespoons per container) while the mixture is fresh.
6Seal containers and refrigerate immediately; sauce will keep up to 2 weeks.
7Stir or shake before each use to recombine any separated liquid.

Nutrition — Per Serving

calories

protein

fat

Carbohydrates: 1g

11 servings per batch

Macro data sourced from USDA FoodData Central

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Common questions

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.