Out of Mayonnaise, one case
Healthy mayonnaise substitutes
5 options, ranked, with the exact amount
Use Greek yogurt
Same amount as the mayonnaise
The healthiest mayonnaise substitutes are Greek yogurt (1:1 ratio), mashed avocado (1:1 ratio), and hummus (1:1 ratio). These provide better nutrition with fewer calories, more protein, and healthy fats.
- Best for —
- healthy cooking
One casethe full mayonnaise card
Every option, one card
Ranked| # | Substitute | Instead of mayonnaise |
|---|---|---|
| 1 | Greek yogurthealthy cooking | Same amount |
| 2 | Mashed avocadohealthy fats | Same amount |
| 3 | Hummusplant-based protein | Same amount |
| 4 | Cottage cheese (blended)high protein | Same amount |
| 5 | Silken tofu (blended)plant-based protein | Same amount |
Greek yogurt
tangy and creamy
Plain Greek yogurt is the healthiest mayonnaise substitute, providing high protein, probiotics, and calcium with significantly fewer calories and fat.
- Best for
- healthy cooking, high protein needs, probiotic benefits, low-calorie option
- Texture
- thick and smooth
Choose plain, non-fat Greek yogurt for maximum health benefits. Add lemon juice and herbs for flavor. Contains probiotics and is high in protein.
Mashed avocado
rich and buttery
Ripe avocado provides healthy monounsaturated fats, fiber, and potassium. It's naturally creamy and adds rich flavor without processed ingredients.
- Best for
- healthy fats, fiber content, natural option, vitamin E
- Texture
- creamy and smooth
Use ripe avocados for best texture. Add lemon juice to prevent browning. Rich in healthy fats, fiber, and potassium.
Hummus
slightly nutty
Plain hummus provides plant-based protein, fiber, and healthy fats from chickpeas and tahini. It's naturally creamy and nutritious.
- Best for
- plant-based protein, fiber content, Mediterranean diet, nutritious option
- Texture
- thick and creamy
Choose plain hummus without added oils. Rich in protein, fiber, and healthy fats. Contains iron and folate.
Cottage cheese (blended)
mild and creamy
Blended cottage cheese provides high protein and calcium with lower fat content. It creates a creamy texture good for spreads and dips.
- Best for
- high protein, calcium content, low-fat option, creamy texture
- Texture
- smooth and thick
Blend until smooth for best texture. Choose low-fat or non-fat varieties. High in protein and calcium.
Silken tofu (blended)
neutral taste · smooth and creamy
Blended silken tofu provides plant-based protein and creates a creamy texture. It's low in calories and contains all essential amino acids.
- Best for
- plant-based protein, low calories, vegan option, creamy texture
Blend until completely smooth. Add lemon juice and seasonings for flavor. Rich in protein and low in calories.
How it behaves in this recipe
Healthy mayonnaise substitutes work by providing similar creamy texture and binding properties while offering better nutritional profiles. They typically contain more protein, fiber, and healthy fats while being lower in calories and processed ingredients than traditional mayonnaise.
Tips for substituting mayonnaise
7 tips- Greek yogurt is the most nutritious choice, providing protein and probiotics with minimal calories
- Avocado adds healthy fats and fiber while providing natural creaminess
- Hummus offers plant-based protein and fiber from chickpeas and tahini
- For maximum nutrition, choose plain varieties without added sugars or oils
- Add herbs and spices to enhance flavor without adding calories
- Mix different substitutes for balanced nutrition and flavor
- Store homemade substitutes in the refrigerator and use within 3-5 days
Notes on mayonnaise
- For maximum protein, use Greek yogurt or cottage cheese
- For healthy fats, use avocado or hummus
- For plant-based nutrition, use silken tofu or hummus
- For probiotics, choose Greek yogurt
- For fiber content, use avocado or hummus
Questions
5 questionsWhat's the healthiest substitute for mayonnaise?
Greek yogurt is the healthiest mayonnaise substitute. It provides high protein, probiotics, and calcium with significantly fewer calories and fat than mayonnaise. Use plain, non-fat Greek yogurt for maximum health benefits.
Is avocado a healthy mayonnaise substitute?
Yes, avocado is an excellent healthy mayonnaise substitute. It provides healthy monounsaturated fats, fiber, and potassium while being naturally creamy. It's much healthier than processed mayonnaise.
Can I use hummus instead of mayonnaise for health?
Yes, hummus is a great healthy mayonnaise substitute. It provides plant-based protein, fiber, and healthy fats from chickpeas and tahini. Choose plain hummus without added oils for maximum health benefits.
What's the lowest calorie mayonnaise substitute?
Silken tofu and Greek yogurt are the lowest calorie mayonnaise substitutes. Silken tofu has about 20 calories per 2 tablespoons, while Greek yogurt has about 30 calories per 2 tablespoons, compared to mayonnaise's 180 calories.
Are there any high-protein mayonnaise substitutes?
Yes, Greek yogurt, cottage cheese, and silken tofu are all high-protein mayonnaise substitutes. Greek yogurt provides about 10g protein per 2 tablespoons, while cottage cheese provides about 6g protein per 2 tablespoons.