Three Healthy Sauce Recipes

Three high-protein sauces perfect for adding flavor to chicken, fries, bowls, wraps, or any dish.

Ingredients

• 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 tsp chili powder
• ½ tsp cumin
• 1 tsp smoked paprika
• Salt, to taste
• 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
• 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

Instructions

1. Combine Greek yogurt, cottage cheese, lime juice, garlic powder, onion powder, chili powder, cumin, smoked paprika, and salt in a bowl. If too thick, add a bit of water.
2. Mix Greek yogurt, light mayo, mustard, honey, BBQ sauce, lemon juice, and salt together in a bowl until smooth.
3. Blend Greek yogurt, Parmesan, lemon juice, Dijon mustard, Worcestershire sauce, garlic, salt, and black pepper in a bowl until well mixed.

Notes

Each recipe makes about 2–4 servings. Double or triple as needed.

Recipe Source: “https://www.instagram.com/reel/DMfxsAfOGmv/?igsh=eXRpcGFnYnhnZDRo"