THE SPLIT PLATE / RECIPE

Money Mustard

High-Protein Chick-fil-A Style Sauce (with a Kick)

YIELD8 servings
TOTAL TIME5 min + 10 min rest
COOK METHODSee method
EST. / SERVING~32 cal | ~3g protein

Ingredients

Ingredients

  • 150g Fage Total 0% Greek Yogurt
  • 70g French's Organic Yellow Mustard
  • 30g Daisy Light Sour Cream
  • 30g Taste Flavor Co Cherry Smoked BBQ sauce
  • 15g Fairlife Fat Free milk (~1 tbsp, for smoothing)

Ingredients — continued

  • 5g Bragg Apple Cider Vinegar (~1 tsp)
  • 7g ChocZero Keto Hot Honey
  • 5g Taste Flavor Co Hot Honey Sriracha
  • 1 tsp onion powder

You want Chick-fil-A flavor at home without the calorie bomb. Works on any protein — wraps, bowls, dips, sliders.

Method

  1. 1.COMBINE. Add everything to a bowl.
  2. 2.WHISK SMOOTH. Whisk aggressively until fully combined. Texture should be creamy + pourable, not thick paste. If too thick, add 1-2 tsp more milk.
  3. 3.REST. Let sit 10-15 minutes. Don't skip — this mellows the mustard, blends sweet + acid, and creates the Chick-fil-A balance.

SPLIT PLATE SERVING

Adult: Serve the adult portion as described above.

Kid: Serve the kid portion as described above.

If something fails

Mustard dominates / too tangy: Add 5g more BBQ sauce to balance

Too sharp / acidic: Add 10g more yogurt to mellow it

Too thick / paste-like: Add milk 1 tsp at a time until pourable

Tastes 'separate' / not blended: You didn't rest it. Wait 10-15 min.

Not enough heat: Add more hot honey sriracha, 2-3g at a time

Storage and reheating

Store: Airtight container in fridge.

Reheat: No reheat needed — use cold straight from fridge.

Lasts: 5-7 days. Gets better overnight as flavors meld.

Estimated nutrition

~32 cal | ~3g protein.

thesplitplate.com/cookbook/money-mustard

Money Mustard
Split Cook Method™Sauce

Money Mustard

High-Protein Chick-fil-A Style Sauce (with a Kick)

Make this when

You want Chick-fil-A flavor at home without the calorie bomb. Works on any protein — wraps, bowls, dips, sliders.

Total time
5 min + 10 min rest
Yield
8 servings
Protein / serving
~3g
Cal / serving
~32
Flavor target

First taste: sweet + tangy. Mid: smoky BBQ. Finish: light heat.

Ingredients

Batch cookYields 8 servings — quantities below are the full batch.

Ingredients

Method

  1. 1
    COMBINE

    Add everything to a bowl.

  2. 2
    WHISK SMOOTH

    Whisk aggressively until fully combined. Texture should be creamy + pourable, not thick paste. If too thick, add 1-2 tsp more milk.

  3. 3
    REST

    Let sit 10-15 minutes. Don't skip — this mellows the mustard, blends sweet + acid, and creates the Chick-fil-A balance.

Adult plate | Kid plate

Adult plate

Adult

Full recipe as written — full kick

Kid plate

Kid

Reduce hot honey sriracha by half. Optional: add 5g extra BBQ for sweetness.

Go deeper

Storage and nutrition

Storage: Airtight container in fridge.

Reheat: No reheat needed — use cold straight from fridge.

Lasts: 5-7 days. Gets better overnight as flavors meld.

Brands I use

Fage
Fage
Total 0% Greek Yogurt
Thick, high protein, neutral tang — the sauce base
French's
French's
Organic Yellow Mustard
Clean, consistent tang without weird additives
Daisy
Daisy
Light Sour Cream
Adds creaminess without heavy calories
Fairlife
Fairlife
Fat-free milk
Smooths the sauce without adding calories
Taste Flavor Co
Taste Flavor Co
Cherry Smoked BBQ
Smoky sweetness that creates the mid-palate BBQ layer
Taste Flavor Co
Taste Flavor Co
Hot Honey Sriracha
The heat finish — controlled kick without overwhelming
ChocZero
ChocZero
Keto Hot Honey
Sweet heat layer with no sugar — keeps macros clean
Bragg
Bragg
Apple Cider Vinegar
Clean acid that brightens without harshness
#Chicken wraps#Sliders#Nuggets#Rice bowls