Snack

Prawns with a Marie Rose Dip

Name: Prawns with a Marie Rose Dip
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Ingredients: 120 g Cooked prawns, peeled; 40 g Greek yogurt, 0% fat; 2 tsp (10 g) Light mayonnaise; 2 tsp (10 g) Tomato ketchup; 40 g Little gem lettuce; A squeeze Lemon juice; A pinch Paprika; A dash Hot sauce

Cooked prawns on little gem with a Marie Rose sauce made mostly of Greek yogurt rather than mayonnaise. 29 g of protein for 171 kcal.

Calories: 171kcal
Protein: 29g
Fat: 4g
Carbs: 6g

Per serving, makes 1. 5 minutes of work. Published 8 September 2026.

Allergens

Milk
Eggs
Crustaceans
Mustard

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cooked prawns, peeled120 g
Cooked weight, as sold chilled.
Greek yogurt, 0% fat40 g
Light mayonnaise2 tsp (10 g)
Tomato ketchup2 tsp (10 g)
Little gem lettuce40 g
Lemon juiceA squeeze
PaprikaA pinch
Hot sauceA dash

Method

Stir the yogurt, mayonnaise and ketchup together, then season with lemon, paprika and a dash of hot sauce. Taste it; it should be sharp.
Pat the prawns dry on kitchen paper. Wet prawns slide off the sauce.
Pile them onto the little gem leaves with the dip alongside.

Worth knowing

Yogurt takes the place of most of the mayonnaise. The 10 g of light mayonnaise that remains is there for texture and could go.
Cooked prawns from the chiller are the denser food at 85 kcal per 100 g and 20 g of protein. Raw ones would need cooking and lose about a quarter of their weight.

Other snack recipes that share ingredients with this one, or every snack under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.