High-protein sauces

Burger sauce, bang bang, pesto and tzatziki, built on Greek yogurt or cottage cheese instead of a cup of mayo. Macros on every one, per two-tablespoon dollop.

New
Greek Yogurt Buffalo Sauce
All the vinegary heat of a buffalo sauce, thick enough to coat rather than run off. Good on chicken, better on roasted cauliflower, and it takes five minutes.
2g protein · 19 kcal
New
Greek Yogurt Tzatziki
Cucumber, garlic and dill in thick Greek yogurt. Wringing the cucumber dry is the step everyone skips and the reason most homemade tzatziki turns into a puddle.
2g protein · 15 kcal
Greek Yogurt Dill Sauce
The cold dill sauce that belongs next to salmon, with Greek yogurt instead of soured cream. Four ingredients, no cooking, and it is better after 20 minutes in the fridge.
3g protein · 14 kcal
Greek Yogurt Peanut Sauce
Satay flavor at half the calories, because the Greek yogurt does the stretching that coconut milk usually does. Goes on noodles, rice paper rolls, grilled chicken and raw carrots.
3g protein · 43 kcal
Greek Yogurt Pesto
Basil, parmesan and toasted pine nuts, loosened with Greek yogurt instead of a quarter cup of oil. Thicker than classic pesto, which makes it as good on a sandwich as on pasta.
3g protein · 36 kcal
Savory Greek Yogurt Herb Dip
A dip for vegetables or crackers that uses Greek yogurt's tang instead of sour cream. Fresh dill and chives are the classic Nordic combination here, but any soft herb works.
3g protein · 17 kcal
Skyr Ranch Veggie Dip
Ranch dip made from skyr instead of sour cream and mayo, so it's thick enough to hold up to carrot sticks without the usual fat load. Tastes better after an hour in the fridge, once the dried herbs rehydrate a little.
3g protein · 18 kcal
Cottage Cheese Chimichurri
Parsley, garlic and red wine vinegar over a cottage cheese base, which carries the herbs without the half cup of oil a classic chimichurri needs. Built for steak, but it does not stop there.
2g protein · 50 kcal
Greek Yogurt Bang Bang Sauce
Sweet chili and sriracha over a Greek yogurt base, which is where most of the heat and all of the protein comes from. Built for shrimp, cauliflower and anything you were going to fry anyway.
2g protein · 27 kcal
Greek Yogurt Yum Yum Sauce
The pale orange hibachi sauce, rebuilt on Greek yogurt. Still creamy, still faintly sweet, and it goes on rice, shrimp, chicken and roasted vegetables without much thought.
2g protein · 25 kcal
Honey Mustard BBQ Sauce
Sweet, smoky and sharp all at once, built on Greek yogurt so it pours over a chicken sandwich without pouring on the calories. Four pantry ingredients and five minutes.
2g protein · 33 kcal
Honey Sriracha Yogurt Sauce
Sweet first, hot a second later. Three main ingredients, no mayo at all, and it turns plain chicken and rice into something you want to eat twice.
2g protein · 25 kcal
Lemon Cottage Cheese Sauce
Bright, lemony and thick enough to spoon over white fish or roasted vegetables. Blending the cottage cheese is the whole trick: do it properly and nobody can tell what the base is.
2g protein · 20 kcal
Protein Burger Sauce
The creamy, tangy sauce that makes a burger taste like a burger, with Greek yogurt doing the work mayo usually does. Pickles, mustard and a little honey, and it keeps a week in the fridge.
2g protein · 23 kcal