Recipe: High Protein Creamy Garlic Sauce

This sauce is truly decadent. It’s a great way to dress up your veggies, rice, and chicken. It’s a great way to get protein as a vegetarian. It’s a great way to increase your protein intake and decrease your fat intake when enjoying a white creamy pasta. The versatility of this recipe is endless. 

I have already made so many different variations of it and have experimented a lot with it. I would say it’s pretty full proof EXCEPT you just don’t want to heat the sauce too high as you might break up some of the proteins and cause the sauce to have a less than ideal runny and chunky texture (rather than the smooth and creamy texture we get here!).

This sauce is also very beautiful. It is silky and velvet and perfectly white! Of course, this will depend on how you dress it up. 

-Mexican Sauce: add Chili Powder, Cumin, Lime Juice, and Cilantro

-French Béchamel Sauce: add Ground Nutmeg

-Italian White Sauce: add Oregano and Parsley

-Thai White Sauce: add Curry Paste, Lime Juice, and Cilantro

-Artisan White Sauce: Add Lemon Rind and Rosemary

The list truly goes on and on. You could make it thicker by adding less milk and make it thinner by adding more.

The best part of this sauce are its nutrition facts:

One serving is 113.6 Calories.

-3.9g Total Fat

-2.3g Saturated Fat

-15.1mg Cholesterol

-184.6mg Sodium

-7.3g Total Carbohydrates

-.1g Fiber

-6.3g Sugar

-12.3g Total Protein

 Without further ado, here is the recipe!

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