two easy ways to add 10g of protein

sweet and savory sauces on youtube now + recipes to use them in this week!!

Apr 06, 2025

One of the easiest ways to level up your meals and your protein intake? A really good sauce. This week, I’m sharing two high-protein sauces—one sweet, one savory—that each add ~10 grams of protein per serving to a variety of dishes. Both are fresh, tangy, and built on a base of Greek yogurt (but easily made dairy-free!). The best part: it takes ~10 minutes to prep both!! Drizzle them over bowls, top off your oats, or use them as dips—the options are endless. Get the full recipe for each variation below plus recipes you can use each sauce in to give it that extra boost of protein and flavor✨

And because a good sauce is all about the right balance of flavors, I’m breaking down how to make them, how to use them, and what to swap ingredients with in this week’s YouTube video! It’s the first edition of my Kitchen Hacks series, where I’m sharing quick and practical tips to make your prep and time in the kitchen easier.

Whether you want a creamy, herby boost for your savory meals or a subtly sweet drizzle for breakfasts and snacks, I’ve got you covered with these easy recipes.

watch the recipe video now!

These sauces will both be featured in the April Meal Prep Plan I put together, so if you want to put them into practice head to this post to get all of the details! Our spring sale is also still going on right now—get 15% off using this link only ❤️

🚨 One more quick thing — I’m going live again this week! If you’ve noticed I’ve been doing every other Wednesday for a bit now so I officially locked this in as our Jenn Eats Goood LIVE cooking show 🥹 This Wednesday at 7pm ET we’re making my newest Sheet Pan Gnocchi recipe! A super quick weeknight dinner. RSVP here!

I’ll also be making a donation to the Dana-Farber Marathon Challenge to Defy Cancer as part of this week’s live ❤️ My best friend is running the Boston Marathon in just a few weeks and you can read about her and her dad’s story here. For whatever the highest number of viewers we get to during the live is, I’ll be donating the equivalent $ amount (1,000 viewers = $1,000, etc.) I hope you join so we can cook together and support an amazing cause! You can also donate here if you’re interested and able to 💕

Cinnamon Honey Yogurt Sauce

yields 2 cups | prep time: 5 minutes

INGREDIENTS

2 cups plain whole milk or low-fat Greek yogurt
2 tablespoons raw honey
1 1/2 teaspoons ground cinnamon

Combine all ingredients in a small bowl, jar, or container. Refrigerate for up to 7 days.

Recipes to use it in:

Savory Lemon Yogurt Sauce:

yields 2 cups | prep time: 5 minutes

INGREDIENTS

2 cups plain whole milk or low-fat Greek yogurt
2 tablespoons finely chopped fresh parsley (optional, can swap for basil or dill)
Juice of 1 lemon
1 teaspoon kosher salt
1/2 teaspoon ground black pepper

Combine all ingredients in a small bowl, jar, or container. Refrigerate for up to 7 days.

Recipes to use it in:

Sheet Pan Spiced Chicken and Carrots
Spiced Veggie and Turkey Meatball Sheet Pan
Lemon Dill Spatchcock Chicken (make it into bowls!)
Sheet Pan Mediterranean Inspired Salmon and Veggies
Roasted Cauliflower and Lentil Bowls (swap out the tahini sauce)
Grilled Veggies, Chickpeas, and Rice

what I’m prepping

High Protein Creamy Pasta Bake — Perfect meal for a busy or low energy week.
Cherry Pie Chia Pudding — Can’t stop won’t stop with high fiber breakfasts!

what I’m loving

Glass Meal Prep Containers — What I used to store my high-protein sauces!
Abercrombie Essential Tee — I finally found the perfect basic tee.

what I’m recommending

FoMu Ice Cream — One of our favorite spring date nights if you’re local ❤️
Meal Prep Trays — If you have multiple meals to prep in a day, a little mis en place right on a sheet pan can help make it a little bit easier (+ it looks super aesthetic).