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Healthy Substitutes for Mayo

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Because of its adaptability and distinct taste, it can be used to dramatically enhance flavors in a variety of dishes, and it is now used for anything from bread, sandwiches, and burgers to dips, rolls, and tacos. It is clearly becoming more and more of an all-purpose seasoning.

Mayonnaise is a pantry staple in many households, including yours. Even still, it is possible to run out of mayonnaise one day and not know it until you are in the midst of preparing one of your dishes. You may also cut down on calories and eat a healthier diet.

If this is the case, we have included several viable mayonnaise alternative choices in your recipes. These alternatives may differ significantly, but this is not always a drawback if you like trying different flavors. Please continue reading to get acquainted with these substitutions and correctly incorporate them into your recipes.

Mayo Nutrition Facts

Healthy Substitutes for Mayo

What is Mayo?

Mayonnaise, abbreviated mayo, is a thick, creamy sauce or dressing that is often used on sandwiches, hamburgers, salads, and French fries. It was originally called as Salsa mayonesa (in Spain) and was used as a dip before becoming a popular fast-food ingredient. And it went from Spain to France and other nations, and it is also considered to have originated from the French phrase more, which means egg yolk.

Mayonnaise is a flavorful emulsion created from oil, egg yolks, and an acid like vinegar or lemon juice. Colors vary from near-white to pale yellow, while textures range from light cream to thick gel.

Mayonnaise is a popular condiment that may also be used to produce a variety of cold sauces and salad dressings. In traditional French cuisine, sauce rmoulade is a combination of mayonnaise and mustard, gherkins, capers, parsley, chervil, tarragon, and maybe anchovy essence. Vegans, vegetarians, and others who avoid chicken eggs or dietary cholesterol, as well as persons with egg allergies, may purchase commercial imitations.

Uses of Mayo in Recipes

Mayonnaise is a white, creamy substance that is often used in the preparation of appetizers such as burgers, sandwiches, salads, cupcakes, and dips. Mayonnaise is traditionally produced from egg yolks, oil, and vinegar. Mustard and spices increase the taste and may be used to rapidly improve and liven up any meal.

Mayonnaise may be used in a variety of ways to enhance the taste of your food. Mayonnaise is a unique combination of sweet and salty tastes that outperforms cheese and butter. It enhances the taste of fresh veggies. As a result, it is used in salads, as well as to improve the flavor of rolls and wraps and to give richness to burgers, buns, and bread bases.

The following are some common recipes that utilize mayonnaise:

  • Devilled eggs
  • Creamy pasta salad
  • Grilled cheese
  • Egg mayo sandwich
  • Chicken mayo sandwich
  • Creamy corn salad
  • Creamy cucumber and onion salad
  • Quick chicken divan
  • Mayonnaise and steak sauce
  • Cheesy stuffed chicken shells
  • Parmigiano-stuffed mushrooms
  • Stuffed chicken breast
  • Salmon patties
  • Shrimp taco sauce
  • Tuna noodle casserole
  • Creamy tuna pasta salad
  • Tomato salad

Substitutes for Mayo

Mayonnaise is a popular condiment prepared from egg yolks, vinegar, oil, and spices.

Its tangy, creamy taste goes well with sandwiches, wraps, salads, sauces, and dips. For this reason, most individuals who want to improve the taste of fast dishes use mayonnaise.

If you’re attempting to minimize calories or eliminate eggs from your diet, you may be interested in substitution choices for mayonnaise in recipes. We’ve laid out numerous excellent alternatives for you, so you won’t notice much of a difference in the final results.

Try out these substitutes for mayonnaise:

Olive Oil

Because of its high quantity of healthy unsaturated fats, olive oil is recognized for its health-promoting properties. Surprisingly, some studies shows that olive oil may aid in the reduction of inflammation, the improvement of heart health, and the prevention of some malignancies.

It may also be used in many dishes and cuisines as a healthy, vegan-friendly alternative for mayonnaise. One tablespoon (13.5 grams) of olive oil, for example, generally contains:

  • 119 calories, and.
  • 13.5 grams of fat.
  • 13% of the daily value for Vitamin E.
  • 7% of the daily value for vitamin K.

Keep in mind that substituting olive oil for mayonnaise may result in a different flavor and texture. It may, however, help you improve your intake of healthy fats, and it’s a great addition to pasta salad, dips, salad dressings, and sauces.

Sour Cream

Sour cream may be used in almost any recipe that calls for mayonnaise. It also contains trace amounts of vitamins and minerals such as vitamin A, riboflavin, and vitamin B12.

Two tablespoons (30 grams) of sour cream contains the following ingredients: 59 calories, 1 gram protein, 6 grams of fat, 1.5 grams of carbs, 4% of the daily value for vitamin A and riboflavin, 3% of the daily dosage of vitamin B12, 2% of the calcium RDA, and 2% of the phosphorus RDA.

In recipes that call for mayonnaise, use an equal quantity of sour cream instead.

Try adding it to salads, dips, sandwiches, and spreads to bring a refreshing taste to your favorite dishes.


In wraps and sandwiches, mustard is a low-calorie option for mayonnaise. In actuality, mustard has less than 10% of the calories found in mayonnaise in a single serving, making it an excellent choice for anyone wishing to significantly reduce their calorie consumption. A tablespoon (15 gram) of mustard, for example, has nine calories, 0.5 gram of protein, 0.5 gram of fat, and 1 gram of carbs.

Salads and sandwiches may benefit from the honeyed mustard’s sweet and tangy taste. Dijon mustard, on the other hand, is hotter and stronger, making it a better option for certain other recipes. You may also experiment with other mustards, such as yellow, French, or spicy brown mustard.

Frequently Asked Questions (FAQs)

What is a nondairy alternative to mayonnaise?

Because of its comparable viscosity to cow’s milk, which is also used to produce mayo in Spain, soy milk is the favored alternative for making vegan mayo. Soy milk is also used as an emulsifier.

Can tahini replace mayo?

You may use raw tahini directly from the jar or puree it with garlic, lemon juice, and black pepper to make a tahini mayo alternative, which many people like as a dressing.

Is mayo made with milk?

Mayonnaise is made by emulsifying eggs, oil, and some kind of acid, most often vinegar or lemon juice. Mayonnaise has no dairy since it does not include any genuine milk product.


If you’ve ran out of mayonnaise in your cupboard or are attempting to limit your calorie consumption significantly, there are several fantastic mayonnaise substitutes to pick from.

Consider trying one of our recommended replacements to give your favorite dishes a mayo-free twist. We are certain that you will appreciate the difference.


What can I replace mayo with?

Greek yogurt is the best mayonnaise substitute. A good mayonnaise alternative is thick Greek yoghurt seasoned with salt and pepper.
Tahini dressing.
Sauce with almonds.
Various Nut Sauces.
Yogurt with Tahini.

What can I use instead of mayo for tuna mayo?

Greek yogurt may also be used as a mayo alternative in tuna, chicken, egg, pasta, or potato salad. You may replace all of the mayo if you’re ready for a significant shift, or start with halfsies and work your way up.

What is the substitute of 1 mayonnaise?

Hummus may be used in place of mayonnaise.

Hummus is smooth, creamy, and typically lemony, making it an excellent mayonnaise alternative. (It’s also simple to prepare from scratch!) Hummus may be used in place of mayo in sandwiches, or it can be combined with other ingredients in dressings and salads.

Is there a healthy mayo?

Organic Mayonnainse from Trader Joe’s. Although soy oil offers some heart-health advantages, it is heavy in omega-6 fats. This mayonnaise’s organic ingredients are appealing to me.

What do vegans use instead of mayonnaise?

The Best Mayonnaise Substitute (Vegan)
Avocado. What exactly is this? … Hummus. Hummus is a famous Middle Eastern spread made with tahini, chickpeas, garlic, and lemon juice.
Dip with white beans. Blended beans are used to make white bean dip.
Ghanoush, Baba.
Tahini dressing.
Tapenade d’oliva.
Butter made from nuts.

What can I use instead of mayo or Miracle Whip?

Plain Greek yogurt is a healthier alternative to mayonnaise and Miracle Whip. It has a comparable taste and tanginess, but it also has more protein and less calories (10).

Which is healthier mayo or mustard?

Mustard, in addition to giving zing to your sandwich, is one of the healthiest condiments. Ketchup, sweet relish, and mayonnaise all have less calories than mustard. Flavored mustards, such as honey mustard or beer mustard, are likewise low in calories, but contain more than brown or yellow mustard.

What can I use instead of mayo for fish?

Sour cream is also an excellent substitute for mayonnaise or other mayonnaise-based meals, such as deviled eggs. Because it has a similar texture to mayo, sour cream will generate the same consistency you want, and the tang of the sour cream complements the tuna well.

What is the healthiest mayonnaise option?

As “healthier” alternatives, canola oil, avocado oil, and olive oil mayonnaise are available. Both are richer in heart-healthy monounsaturated fats, but have the same number of calories. Furthermore, olive oil-based versions usually blend olive oil with other vegetable oils to keep the taste from being too strong.

Is mayo or sour cream healthier?

Consider that 2 teaspoons of sour cream is one serving. That has just 52 calories—half the amount in a single spoonful of mayonnaise—and less saturated fat than a 12-ounce glass of 2 percent reduced-fat milk.

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