{"id":2127,"date":"2025-03-24T15:06:01","date_gmt":"2025-03-24T15:06:01","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/8-healthy-alternatives-to-mayonnaise.html"},"modified":"2025-03-24T15:06:01","modified_gmt":"2025-03-24T15:06:01","slug":"8-healthy-alternatives-to-mayonnaise","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/8-healthy-alternatives-to-mayonnaise.html","title":{"rendered":"8 Healthy Alternatives to Mayonnaise"},"content":{"rendered":"

The creamy texture and tangy flavor of mayonnaise is a staple in so many classic recipes \u2014 think potato salad, egg salad, pasta salad, sandwiches, burgers, and dips.<\/p>\n

But it\u2019s not exactly the pinnacle of healthy condiments, so you may be wondering if a worthy mayo substitute exists.<\/p>\n

\u201cClassic mayonnaise is made from emulsifying egg yolk with oil, mustard, a little lemon juice or vinegar, and salt,\u201d says Fay Israsena, C.N.M., A.N.P. \u201cStore-bought versions often have various additives and preservatives added on to that list.\u201d<\/p>\n

Even if you try to make homemade mayo with healthier ingredients, Israsena adds, \u201cThe main ingredient is overwhelmingly oil, so 99 percent of the calories come from fat.\u201d<\/p>\n

That means mayonnaise is also calorie-dense.<\/p>\n

Just\u00a0one tablespoon\u00a0of the creamy condiment packs 10 grams of fat and 94 calories \u2014 and we all know how hard it is to stick to one serving.<\/p>\n

It\u2019s fine to consume small amounts of mayo in a balanced diet, but \u201creplacing mayo with a healthier, low-fat option saves us from putting our willpower to the test,\u201d Israsena says.<\/p>\n

Luckily, mayo substitutes can also be seriously flavorful, as these eight tasty alternatives prove.<\/p>\n<\/p>\n

1. Reduced-Fat Greek Yogurt<\/h2>\n

Reduced-fat Greek yogurt has the thickness needed to hold your ingredients together, without the fat content of oil-based mayo.<\/p>\n

A\u00a0cup of reduced-fat plain Greek yogurt\u00a0contains 4.7 grams of fat \u2014 less than half the fat content in a single tablespoon of mayo.<\/p>\n

Israsena suggests mixing Greek yogurt with a bit of mustard and lemon juice to add tang to a potato or pasta salad.<\/p>\n

\u201cIt\u2019s a good source of protein and probiotics as well, so that\u2019s a bonus,\u201d she adds.<\/p>\n

2. Reduced-Fat Sour Cream<\/h2>\n

When you need a thicker mayo substitute than Greek yogurt, sour cream can do the trick.<\/p>\n

A\u00a0tablespoon of sour cream\u00a0contains 2.9 grams of fat and just under 30 calories. Choose\u00a0reduced-fat sour cream, and that number dips to 1.6 grams of fat and 20 calories per tablespoon.<\/p>\n

Use sour cream in place of mayo in dips or cold salads, or as a spread on sandwiches and burgers \u2014 just be mindful of how much you\u2019re using.<\/p>\n

3. Avocado<\/h2>\n

\"Mashed<\/p>\n

While it\u2019s not a condiment, sliced (or mashed) avocado lends creaminess, which makes it a surprisingly good mayo substitute for burgers, wraps, sandwiches, and even\u00a0egg salad.<\/p>\n

Avocados are a good source of healthy fats \u2014 especially\u00a0monounsaturated fatty acids\u00a0\u2014 along with fiber to help keep you feeling fuller for longer.<\/p>\n

Just keep in mind a\u00a0whole avocado\u00a0contains 227 calories, so it\u2019s wise to watch your portions!<\/p>\n

You can also whip up some\u00a0guacamole\u00a0for a flavor-packed topper.<\/p>\n

For a spicier, lower-calorie guac, substitute canned green chiles for some of the avocado.<\/p>\n

4. Tofu-Based Mayo<\/h2>\n

\"Homemade<\/p>\n

Create a plant-based mayo substitute by blending a block of firm non-GMO tofu with mustard, lemon juice, or apple cider vinegar, salt, and a little olive or flaxseed oil, Israsena suggests.<\/p>\n

Thanks to tofu\u2019s unique texture, you don\u2019t need to use as much oil as you normally would when making homemade mayo.<\/p>\n

5. Oil and Vinegar<\/h2>\n

Oil and vinegar won\u2019t work as a mayo substitute in every recipe, but it\u2019s the perfect combo for creating a lighter alternative to mayo-based potato salad.<\/p>\n

Store-bought dressings and condiments \u2014 including mayo \u2014 often use sunflower or safflower (canola) oil, explains\u00a0Dana Ellis Hunnes, Ph.D., M.P.H., R.D., senior dietitian at UCLA Medical Center and author of the upcoming book\u00a0Recipe For Survival.<\/p>\n

But when you prepare your own vinaigrette, you can choose one of the\u00a0healthiest cooking oils, like avocado oil or EVOO.<\/p>\n

(Even the healthiest types of oil are still calorie-dense, however, so watch your portions.)<\/p>\n

Vinegar adds tang and flavor to the mix with minimal calories.<\/p>\n

Balsamic vinegar has\u00a014 calories per tablespoon, and apple cider vinegar has just\u00a03 calories per tablespoon.<\/p>\n

6. Mustard<\/h2>\n

\"Wheat<\/p>\n

Replacing mayo is a two-part equation: flavor and texture.<\/p>\n

Whether you opt for creamy dijon or whole-grain mustard, this condition has both categories covered.<\/p>\n

Hunnes recommends using these lower-calorie condiments as a mayo substitute on sandwiches and burgers.<\/p>\n

Dijon mustard can also stand in for mayo in a pasta salad or German-style potato salad.<\/p>\n

7. Hummus<\/h2>\n

Vegetarians and vegans can attest to this being a seriously delicious sandwich topper.<\/p>\n

Just like mayo, hummus brings creaminess to the equation.<\/p>\n

Homemade hummus is your best bet, since you can control the type and amount of oil and tahini used.<\/p>\n

(Store-bought versions may use canola oil \u2014 and a lot of it.)<\/p>\n

A tablespoon of homemade hummus typically contains just\u00a027 calories and 1.3 grams of fat.<\/p>\n

8. Store-Bought Vegan Mayo<\/h2>\n

\u201cPlant-based versions of almost everything exist now,\u201d Hunnes says.<\/p>\n

So if you want your mayo substitute to mimic the taste and texture of the real deal as closely as possible, a ready-made vegan mayo may be a good option.<\/p>\n

The key here is to read the ingredient list closely.<\/p>\n

\u201cThere are some pretty clean brands out there using interesting ingredients like avocado (for smoothness) and aquafaba (as a binder instead of eggs),\u201d Israsena says.<\/p>\n

Just steer clear of versions that contain preservatives and additives, she adds.<\/p>\n

Pro tip:<\/strong> If you\u2019re still craving true mayo flavor, blend one tablespoon of regular mayonnaise with half a cup of a mayo substitute. The mayo flavor will come through, while the healthier ingredient makes up most of the volume.<\/p>\n

Looking for expert nutrition information? Head over to BODNutrition.com and learn how to eat healthy for the long term with the help of our two nutrition programs, 2B Mindset and Portion Fix.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

The creamy texture and tangy flavor of mayonnaise is a staple in so many classic recipes \u2014 think potato salad, egg salad, pasta salad, sandwiches, burgers, and dips. But it\u2019s not exactly the pinnacle of healthy condiments, so you may be wondering if a worthy mayo substitute exists. \u201cClassic mayonnaise is made from emulsifying egg […]<\/p>\n","protected":false},"author":1,"featured_media":2128,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2127","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2127","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2127"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2127\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2128"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2127"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2127"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2127"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}