High-Protein Peanut Sauce
The macro MVP — a dipping sauce that adds protein instead of just calories.
Macro-MVP Lore
Restaurant peanut sauce is delicious and it is essentially peanut butter thinned with sugar — three tablespoons and you have spent 300 calories on a dip. This version starts from defatted peanut powder instead, which keeps the roasted peanut flavor and most of the protein while leaving the oil behind. The result pours like satay sauce, tastes like satay sauce, and costs 40 calories for two tablespoons. It was built for the spring rolls and lettuce wraps, but it has since ended up on chicken, noodles, and roasted broccoli.
Portion Matrix (Sauce Only — a realistic serving is 2 tbsp)
High-Protein Peanut Sauce
Tap a portion size. Watch the numbers move. That’s the whole book.
By volume: 2 tbsp = 1 oz = 40 cal • 3g protein • 2g fat • 3g carbs • Jarred peanut butter instead of powder: +25 cal and +3.5g fat per 2 tbsp • Honey instead of monk fruit: +5 cal per 2 tbsp
Macros: USDA FoodData Central (peanut flour, defatted; rice vinegar; ginger) + label data (defatted peanut powder, low-sodium soy sauce, sesame oil, sriracha) • as written, with monk fruit.
The Numbers Up Front
Total Yield: ~½ cup thinned, about 4 servings
Default Portion: 2 tbsp
✂️ Trim Trim Trim
The entire trim is peanut powder in place of jarred peanut butter. Two tablespoons of the jarred stuff is 190 calories and 16 grams of fat; three tablespoons of defatted powder is about 90 calories and 2 grams, with more protein. That one swap is the sauce. The sesame oil stays — a single teaspoon is doing real aromatic work — and monk fruit carries the sweetness that sugar or honey would otherwise charge you for.
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📊 Before & After(per 2 tbsp)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Restaurant Peanut Dipping Sauce | 180 | 5g | 14g | 9g |
| ⭐ High-Protein Peanut Sauce | 40 | 3g | 2g | 3g |
| You Saved / Gained | −140 cal | −2g protein | −12g fat | −6g carbs |
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