10 Healthy Mayo Alternatives

 
10 Healthy Mayo Alternatives

If there’s one condiment that is known for catching a lot of flack, it’s the kitchen staple: mayonnaise. It’s commonly used in a lot of sandwiches, wraps, salads, dressings, dips, etc., however while it can definitely elevate the flavor of your dishes, it can also increase your fat, calorie, and salt intake. 

Today, we are sharing a round-up of ingredients that you can use as a healthy alternative to mayo so you can skip out on the high-fa content without having to sacrifice on its yummy flavor.

10 Healthy Mayo Alternatives

Sour cream      

When you’re wanting a high quality substitute for mayonnaise, that’s also healthy, then sour cream is a top rated pick. It’s made by adding lactic acid bacteria (probiotics) to regular pasteurized cream and leaving it to ferment for one day.

In a 100g serving, you’re getting: 

  • Calories: 198

  • Total fat: 19.4 g

  • Saturated fat: 10.1 g.

  • Cholesterol: 59 mg

  • Sodium: 31 mg

  • Carbohydrates: 4.63 g

  • Protein: 2.44 g

  • Calcium: 101 mg

You can use sour cream as a substitute for mayonnaise in almost any recipe such as turkey sandwich, wraps, or salads.

Greek yogurt       

Greek yogurt is very nutrient dense. It’s a good source of protein and calcium, vitamin B12, riboflavin (B2), selenium, phosphorus, zinc, pantothenic acid, vitamin A, and potassium.

You can use greek yogurt as a substitute for mayonnaise in homemade salads dressings or chicken salad, pasta salad, potato salad, or egg salads to name a few.

Mustard 

Mustard is another healthy mayo alternative to add to your rotation. This kitchen staple is rich in protein, fiber, vitamin C and many of the B-complex vitamins. 

It’s also known to offer several health benefits for the body including muscular pain relief and relief from ringworm and respiratory disorders. There’s also studies showing it helps offer relief for cancer and diabetes.

Use mustard as a substitute for mayonnaise in your favorite sandwich or wrap recipes. 

Tzatziki 

Tzatziki is a Greek sauce made from yogurt, garlic, and cucumbers. Add a bit of olive oil, lemon juice, salt, and herbs to take the flavor up a few notches while still remaining true to it being a healthy mayo alternative.

In a 100g serving, you’re getting:

  • Calories: 92 kcal.

  • Protein: 5.35g.

  • Carbohydrate: 3.95g.

  • Lipid (fat): 6.31g.

  • Fiber: 0.2g.

  • Calcium: 64 mg.

  • Phosphorous: 86 mg.

  • Potassium: 139 mg.

Use tzatziki as a substitute for mayonnaise in recipes that call for mayo to be used as a dip, soup, or sauce.

Basil pesto

Traditionally basil pesto is made up of a fresh blend of basil and olive oil, garlic, pine nuts, and Parmesan cheese.

In a 100g serving, you’re getting:

  • Calories: 464 kcal.

  • Protein: 7.14 g.

  • Fat: 46.43g.

  • Carbohydrate: 3.57g.

  • Calcium: 214 mg.

  • Sodium: 786mg.

  • Vitamin C: 150 mg.

  • Vitamin A: 1429 IU.

You can use basil pesto as a substitute for mayonnaise in almost any recipe such as turkey sandwich, wraps, or salads.

Olive oil

Olive oil has several health-promoting properties and works as a great, vegan-friendly substitute for mayonnaise.

Here’s the nutrient content in extra virgin olive oil:

  • Calories: 119.

  • Saturated fat: 14% of total calories

  • Monounsaturated fat: 73% of total calories (mostly oleic acid)

  • Polyunsaturated fat (PUFA): 11% of total calories.

  • Vitamin E: 13% of the Daily Value (DV)

  • Vitamin K: 7% of the DV.

Try it the next time you make pasta salad, dips, or salad dressings that call for mayo. Only this time, you’re swapping out the high fat content for healthy fats. 

Lemon juice

Lemons contain very little fat and protein. 

In a 100g serving, you’re getting:

  • Calories: 29

  • Water: 89%

  • Protein: 1.1 g

  • Carbs: 9.3 g

  • Sugar: 2.5 g

  • Fiber: 2.8 g

  • Fat: 0.3 g

Try using this healthy mayo alternative as a substitute in your homemade salad dressings.

Hummus

Hummus is a delicious Arabarian spread or dip made from chickpeas, tahini, lemon, and spices. 

In a traditional 100g serving, you’re getting:

  • Calories: 214

  • Protein: 10.71 g

  • Fat: 8.93 g

  • Carbohydrates: 28.57 g

  • Fiber: 7.1 g

  • Sugar: 3.57 g

  • Calcium: 71 milligrams (mg)

  • Iron: 2.57 mg

Use hummus as a substitute for mayonnaise in your favorite dip or wrap recipes. 

Cream Cheese

Cream cheese is high in protein and rich in calcium.

The nutritional value contains:

  • Calories: 99

  • Protein: 2 g

  • Fat: 10 g

  • Carbs: 2 g

  • Fiber: 0 g

  • Vitamin A: 10% of the Daily Value (DV)

  • Riboflavin (vitamin B2): 5% of the DV.

Thicken up your next chicken salad, pasta salad, potato salad, or egg salads with this cream cheese, the perfect substitute for mayonnaise in many dishes.

Avocado

Avocados are low in sodium and contain absolutely no cholesterol. It’s packed with nutrients such as carotenoids, monounsaturated fats, potassium, and fiber that has been associated with reducing the risks of chronic diseases.

A whole medium avocado contains about:

  • Calories: 240 

  • Carbohydrate: 13 g 

  • Protein: 3 g 

  • Fat: 22 g (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated) 

  • Fiber: 10 g 

  • Sodium: 11 milligrams 

You can use avocado as a substitute for mayonnaise in almost any recipe such as turkey sandwich, wraps, or salads.

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