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Top 3 Healthy High-Protein Sauces

Three quick, high-protein sauce recipes perfect for chicken, fries, bowls, and wraps: Southwest Shred Sauce, Golden Dipper, and Caesar Cream.

2–4 servings per sauce Original post
Cooking for
3
people — recipe was written for 3

Ingredients

  • Southwest Shred Sauce:
  • ½ cup (113g) non-fat Greek yogurt
  • ¼ cup (56g) low-fat cottage cheese, blended smooth
  • 1 tbsp lime juice
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tap chili powder
  • ½ tsp cumin
  • 1 tsp smoked paprika
  • Salt, to taste
  • Golden Dipper (Sweet & Tangy Style):
  • ½ cup (113g) non-fat Greek yogurt
  • 2 tbsp (30g) light mayo
  • 1 tbsp yellow mustard
  • 1 tbsp honey
  • 1 tbsp sugar-free BBQ sauce
  • 1 tsp lemon juice
  • Salt, to taste
  • Caesar Cream:
  • ½ cup (113g) non-fat Greek yogurt
  • 2 tbsp grated Parmesan
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp Worcestershire sauce
  • 1 garlic clove (or ½ tsp garlic powder)
  • Salt & black pepper, to taste

Method

  1. 1

    For each sauce, combine all specified ingredients in a bowl.

  2. 2

    Mix thoroughly until smooth and well incorporated.

  3. 3

    Serve immediately or store in an airtight container in the refrigerator.