Healthy Mayonnaise Substitutes

Mayonnaise substitute

Greek Yogurt

Use the same amount as the mayonnaise you are replacing

Best for healthy cooking

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.

Compare all 8 mayonnaise substitutes

Discover the healthiest mayonnaise substitutes with lower calories and better nutrition. Learn about Greek yogurt, avocado, hummus, and other nutritious alternatives.

Other mayonnaise substitutes

Ranked, with the exact amount to use

2Mashed Avocado
Use the same amount
Ripe avocado provides healthy monounsaturated fats, fiber, and potassium.
What changes
It's naturally creamy and adds rich flavor without processed ingredients.
Best for
healthy fats, fiber content, natural option, vitamin E
Taste
rich and buttery
Texture
creamy and smooth
Use ripe avocados for best texture. Add lemon juice to prevent browning. Rich in healthy fats, fiber, and potassium.
3Hummus
Use the same amount
Plain hummus provides plant-based protein, fiber, and healthy fats from chickpeas and tahini.
What changes
It's naturally creamy and nutritious.
Best for
plant-based protein, fiber content, Mediterranean diet, nutritious option
Taste
slightly nutty
Texture
thick and creamy
Choose plain hummus without added oils. Rich in protein, fiber, and healthy fats. Contains iron and folate.
4Cottage Cheese (Blended)
Use the same amount
Blended cottage cheese provides high protein and calcium with lower fat content.
What changes
It creates a creamy texture perfect for spreads and dips.
Best for
high protein, calcium content, low-fat option, creamy texture
Taste
mild and creamy
Texture
smooth and thick
Blend until smooth for best texture. Choose low-fat or non-fat varieties. High in protein and calcium.
5Silken Tofu (Blended)
Use the same amount
Blended silken tofu provides plant-based protein and creates a creamy texture.
What changes
It's low in calories and contains all essential amino acids.
Best for
plant-based protein, low calories, vegan option, creamy texture
Taste
neutral
Texture
smooth and creamy
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.

Cooking 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

Frequently asked questions

What'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.

Healthy Mayonnaise Substitutes

Other mayonnaise substitutes

2Mashed Avocado

3Hummus

4Cottage Cheese (Blended)

5Silken Tofu (Blended)