Mayonnaise can be quite offensive to some, but many love it. Classic mayonnaise is very high in calories, so substituting it for something healthier is a great idea for your overall health, but especially if you are trying to lose some weight. One cup of mayonnaise has 1440 calories and 160 g of fat with 24 g of saturated fat. It can be good in moderation, but when you consider that each tablespoon contains 103 calories, 12g of fat, and 2g of saturated fat, you might want to avoid having mayo regularly.
But just because mayo is high in fat, that doesn't mean you should ban it from your diet forever. If you can't avoid it in recipes or at restaurants, it's highly likely that those amounts won't have a significant negative impact on your diet and health. But when you have to cook yourself and stay on track on your health journey, then the following mayo substitutes come to the rescue.
Hummus is a favorite of many health and fitness enthusiasts. It has a nice nutty flavor and it is just as thick as mayonnaise. You can swap mayo for hummus and use it on your sandwiches, salads, and dips. Hummus will give an extra kick of protein and fiber.
Bonus Recipe: Mayo-Free Tuna Sandwich
- 15 ounce can of dried and flaked tuna
- 4 tablespoons of hummus
- 2 teaspoons of lemon juice
- 2 tablespoons of shredded carrots
- 1 tablespoon of diced onion
- 4 sliced of whole grain bread
- 8 thin cucumber round slices
- A pinch of garlic powder
- Mash the tuna in a bowl and mix it with the lemon juice, onion, carrots and garlic powder.
- Spread each slice of bread with a tablespoon of hummus and proceed to spread the tuna salad on 2 bread slices as you desire.
- Top with the cucumber slices and place the remaining slices of bread on top.
2. Greek Yogurt
Greek yogurt is very similar to mayo in texture. Plus, it's a great source of protein and calcium, with fewer calories. Greek yogurt is incredibly versatile, so you can basically use it as a mayo substitute in most recipes. You can also use it for your salad dressing and dips.
Bonus Recipe: Greek Yogurt Coleslaw
- 1/2 cup of Greek yogurt
- 3 teaspoons of cider vinegar
- 1 teaspoon of salt
- 6 cups of bagged coleslaw blend / shredded cabbage
- A pinch of black pepper
- Mix the Greek yogurt, vinegar, salt, and pepper in a bowl. Whisk until thoroughly blended together.
- Place the coleslaw blend or shredded cabbage in a different bowl and pour the mixture over it.
- Stir until the cabbage is evenly coated.
- Refrigerate for 30 minutes before you serve!
Avocado is just as thick and creamy as mayo, but with fewer calories, more fiber, and healthier fats such as a healthy dose of monounsaturated fat. Plus, it contains a good amount of folate and vitamin C. You can use it for salads and dips easily. It's incredibly delicious on toast or in a sandwich too.
Bonus Recipe: Light Egg Salad
- 8 eggs
- 1 avocado half
- 1/4 cup chopped onion
- 1 teaspoon of mustard
- A pinch of salt, pepper, and paprika
- Hard boil the eggs, peel them, chop them, and place them into a bowl.
- In a different bowl, mash the avocado with a fork and mix in the yellow mustard, salt, pepper, and paprika until smooth.
- Add the eggs to the mixture and whisk until evenly coated.
Pesto is rich in minerals, antioxidants, iron, calcium, and vitamins A and C. It's made from basil and olive oil. It's also low in calories, with one tablespoon containing only 45 calories. It's a great ingredient for dips, salads, and on sandwiches.
Bonus Recipe: Chicken Pesto Sandwich
- 2 cups of shredded chicken breast
- 1/4 cup of Greek yogurt
- 4 slices of whole bread
- 2 cups of arugula
- 2 thinly sliced Roma tomatoes
- 8 ounces of sliced mozzarella
- 4 tablespoons of pesto
- A pinch of salt and pepper
- Combine the chicken in a large bowl with the Greek yogurt, pesto, salt, and pepper.
- Spread the mixture on 2 bread slices and top them with tomatoes, arugula, and mozzarella.
- Cover with the remaining slices of bread and enjoy!
To successfully reduce your intake of mayonnaise, make sure you avoid it on sandwiches, salads, and dips. You can easily swap you mayo for Greek yogurt, pesto, avocado, and hummus. These make wonderful sandwich spreads and work perfectly as dips for roasted veggies, french fries, and pita chips. Mayonnaise is not the worst health enemy if used in low moderation. Make sure you have it only when absolutely necessary in various recipes. But always check to see if you can swap it for a healthier version.
These 4 healthy mayo substitutes are rich in flavor and some are also similar in texture to mayonnaise. Especially Greek yogurt! You can use it in just about any recipe that you would use mayonnaise in and taste just as savory and delicious, but with fewer calories and a protein boost. Try these next time you’re making a sandwich or a dipping sauce and tell us below if you’ve already tried it!