LOW-CAL RANCH & VARIATIONS

Series: HPMP Sauce Collection

Category: Low-Calorie, High-Protein Sauces

Sauces are how you make clean eating taste amazing. This collection starts with the HPMP Low-Cal Mayo Ranch Base — a creamy, protein-rich ranch-style sauce — and shows how to turn it into five different variations using the same base mix. Each keeps calories low, protein high, and flavor strong.

FAST FACTS

Prep Time: 5 minutes

Cook Time: 0 minutes

Total Time: 5 minutes

Servings: ~8 (20g per serving)

Difficulty: Beginner

Goal: Delicious Sauces without all the Calories.

INGREDIENTS — BASE RANCH

• 180 g (¾ cup) light Greek yogurt (plain, nonfat)

• 25 g (1½ tbsp) fat-free mayo

• 15 g (1 tbsp) ranch seasoning mix (store-bought or homemade)

• 20 ml (1½ tbsp) skim milk

• 15 g (1 tbsp) fresh dill (or 1 tsp dried)

• 1 tsp lemon juice or white vinegar

• Pinch of salt and pepper

WHY THESE INGREDIENTS

• Greek yogurt: High in protein and adds thick, creamy texture without the fat.

• Fat-free mayo: Keeps the classic ranch flavor while staying light.

• Ranch seasoning: Gives consistent taste and seasoning balance.

• Dill + lemon juice: Add freshness, acidity, and that signature ranch tang.

• Skim milk: Adjusts thickness to your preference.

STEP-BY-STEP

1. Mix the Base: In a medium bowl, whisk together Greek yogurt and fat-free mayo until smooth.

2. Add Seasoning: Stir in ranch seasoning, dill, salt, and pepper until evenly mixed.

3. Thin to Texture: Add skim milk 1 tablespoon at a time until desired consistency — thicker for dips, thinner for drizzles.

4. Balance the Flavor: Add lemon juice or vinegar to brighten the flavor. Taste and adjust salt to preference.

5. Chill Before Serving: Refrigerate for 30 minutes before using. This allows flavors to fully develop.

MACROS (PER 20G SERVING)

Calories: 18 kcal Protein: 2.5 g Carbs: 1.5 g Fat: 0.3 g (Macros vary slightly by ranch seasoning brand.)

MEAL PREP & STORAGE TIPS

• Store in airtight jar or squeeze bottle.

• Fridge: Keeps 5–7 days. Stir before use.

• Freezer: Not recommended — dairy separates when thawed.

• Meal Prep Tip: Make double batch — one stays plain, the other becomes your “flavor base” for variety.\

VARIATIONS USING THE HPMP RANCH BASE

Hot Honey Ranch

• Add: 15 g (1 tbsp) honey + 1 tsp hot sauce

• Flavor: Sweet-heat balance that pairs with chicken or air-fried fries.

• Macros (20g): 35 cal | 2 g P | 6 g C | 0 g F

Chipotle Ranch

• Add: ½ tsp chipotle chili powder or 1 tsp adobo sauce from canned chipotles

• Flavor: Smoky, spicy, and perfect for tacos, bowls, or wraps.

• Macros (20g): 20 cal | 2.5 g P | 1.5 g C | 0.4 g F

Garlic Herb Ranch

• Add: 1 tsp minced garlic + ½ tsp parsley + ½ tsp chives

• Flavor: Classic garlic-herb flavor, great for roasted potatoes or grilled meats.

• Macros (20g): 18 cal | 2.5 g P | 1.5 g C | 0.3 g F

Buffalo Ranch

• Add: 1 tbsp Frank’s RedHot sauce + pinch cayenne

• Flavor: Creamy with bold buffalo spice; perfect for chicken wraps or rice bowls.

• Macros (20g): 19 cal | 2.4 g P | 1.6 g C | 0.3 g F

Cilantro Lime Ranch

• Add: 1 tbsp lime juice + 1 tbsp finely chopped cilantro + pinch garlic powder

• Flavor: Fresh, tangy, and great for tacos, rice bowls, or fish.

• Macros (20g): 19 cal | 2.5 g P | 1.5 g C | 0.3 g F

COACH’S TIP:

Think of this base as your “sauce meal prep.” You’re not just making one flavor — you’re setting up five different ways to make your meals taste brand new all week. Keep a JAR in your fridge . This makes consistency taste good — and that’s what keeps you on track.