Out of Mayonnaise, one case
Healthy mayonnaise substitutes for tuna: low-calorie
6 options, ranked, with the exact amount
Use Greek yogurt
Same amount as the mayonnaise
The best healthy mayonnaise substitutes for tuna are Greek yogurt (1:1 ratio), mashed avocado (1:1 ratio), or hummus (1:1 ratio). Greek yogurt is the lowest calorie option with high protein content.
- Best for —
- tuna salad
One casethe full mayonnaise card
Every option, one card
Ranked| # | Substitute | Instead of mayonnaise |
|---|---|---|
| 1 | Greek yogurttuna salad | Same amount |
| 2 | Mashed avocadotuna salad | Same amount |
| 3 | Hummustuna salad | Same amount |
| 4 | Cottage cheese (blended)tuna salad | Same amount |
| 5 | Silken tofu (blended)tuna salad | Same amount |
| 6 | Light sour creamtuna salad | Same amount |
Greek yogurt
tangy and creamy
Non-fat Greek yogurt is the healthiest mayonnaise substitute for tuna. It's high in protein, low in calories, and provides the good creamy texture.
- Best for
- tuna salad, tuna sandwiches, when you want low calories, high protein, creamy texture
- Texture
- thick and smooth
Use non-fat or low-fat Greek yogurt for maximum health benefits. Add lemon juice and herbs for flavor. Only 60 calories per ½ cup vs 400+ for mayonnaise.
Mashed avocado
rich and buttery
Mashed avocado provides healthy monounsaturated fats and fiber. It's naturally creamy and adds rich flavor to tuna.
- Best for
- tuna salad, tuna sandwiches, when you want healthy fats, fiber, natural creaminess
- Texture
- creamy and smooth
Avocado provides heart-healthy fats and fiber. Add lemon juice to prevent browning. About 160 calories per ½ cup with beneficial nutrients.
Hummus
slightly nutty
Plain hummus provides plant-based protein and fiber. It's made from chickpeas and tahini, offering a nutritious alternative.
- Best for
- tuna salad, tuna sandwiches, when you want plant protein, fiber, Mediterranean flavor
- Texture
- thick and creamy
Choose low-sodium hummus for health benefits. Provides protein, fiber, and healthy fats. About 200 calories per ½ cup with nutrients.
Cottage cheese (blended)
mild and creamy
Low-fat cottage cheese blended until smooth provides high protein with minimal fat. It's an excellent low-calorie option.
- Best for
- tuna salad, tuna sandwiches, when you want high protein, low calories, creamy texture
- Texture
- smooth and thick
Use low-fat or non-fat cottage cheese. Blend until completely smooth. High in protein, low in calories - about 100 calories per ½ cup.
Silken tofu (blended)
mild and neutral
Blended silken tofu provides plant-based protein with minimal calories. It creates a smooth, creamy texture good for tuna.
- Best for
- tuna salad, tuna sandwiches, when you want plant protein, low calories, vegan option
- Texture
- smooth and creamy
Blend silken tofu until completely smooth. Add lemon juice and seasonings for flavor. Very low in calories - about 50 calories per ½ cup.
Light sour cream
tangy and creamy
Light sour cream provides familiar taste with fewer calories than regular mayonnaise. It's a good compromise option.
- Best for
- tuna salad, tuna sandwiches, when you want familiar taste, moderate calories, creamy texture
- Texture
- smooth and thick
Light sour cream has about half the calories of mayonnaise. Add herbs and lemon juice for flavor. About 200 calories per ½ cup.
How it behaves in this recipe
Healthy tuna preparation requires substitutes that maintain the creamy texture and binding properties of mayonnaise while providing nutritional benefits. The best healthy substitutes offer lower calories, higher protein, or beneficial nutrients while maintaining the desired texture and flavor profile.
Tips for substituting mayonnaise
8 tips- Greek yogurt is the lowest calorie option with the highest protein content
- Mashed avocado provides the most nutrients and healthy fats
- Blend cottage cheese or silken tofu until completely smooth for best texture
- Add lemon juice to all substitutes to enhance flavor and prevent browning
- Season with herbs like dill, parsley, or chives for added flavor without calories
- For extra creaminess without calories, add a splash of water or lemon juice
- Mix substitutes with a small amount of Dijon mustard for tangy flavor
- Store prepared tuna with substitutes in the refrigerator and consume within 2-3 days
Notes on mayonnaise
- For maximum protein with minimal calories, use Greek yogurt or blended cottage cheese
- For healthy fats and nutrients, use mashed avocado
- For plant-based protein, use hummus or blended silken tofu
- For familiar taste with fewer calories, use light sour cream
- For extra flavor without calories, add herbs, spices, and lemon juice
Questions
5 questionsWhat's the healthiest mayonnaise substitute for tuna?
Non-fat Greek yogurt is the healthiest mayonnaise substitute for tuna. It's low in calories (60 per ½ cup), high in protein, and provides the good creamy texture. It's much healthier than mayonnaise which has 400+ calories per ½ cup.
Is avocado a healthy substitute for mayonnaise in tuna?
Yes, mashed avocado is a very healthy substitute for mayonnaise in tuna. It provides heart-healthy monounsaturated fats, fiber, and essential nutrients. While it has more calories than Greek yogurt, the fats are beneficial for your health.
Can I use cottage cheese instead of mayonnaise in tuna?
Yes, blended cottage cheese is an excellent healthy substitute for mayonnaise in tuna. It's high in protein, low in calories, and provides a creamy texture. Blend it until completely smooth for best results.
What's the lowest calorie substitute for mayonnaise in tuna?
Blended silken tofu is the lowest calorie substitute for mayonnaise in tuna, with only about 50 calories per ½ cup. Greek yogurt is also very low in calories (60 per ½ cup) and provides more protein.
How do I make healthy tuna salad without mayonnaise?
To make healthy tuna salad without mayonnaise, use Greek yogurt, mashed avocado, or blended cottage cheese. Add lemon juice, salt, pepper, and herbs for flavor. These options are much lower in calories and higher in nutrients than mayonnaise.