🍯 Sauces & Condiments

Healthy Mayonnaise Substitutes for Tuna: Low-Calorie

Discover healthy, low-calorie mayonnaise substitutes for tuna that are nutritious and delicious. Learn about Greek yogurt, avocado, and other healthy alternatives.

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Quick Answer

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 Substitutes

Greek Yogurt

1:1

Non-fat Greek yogurt is the healthiest mayonnaise substitute for tuna. It's high in protein, low in calories, and provides the perfect creamy texture.

Best for:

tuna saladtuna sandwicheswhen you want low calorieshigh proteincreamy texture

Use non-fat or low-fat Greek yogurt for maximum health benefits. Add lemon juice and herbs for flavor. Only 60 calories per 1/2 cup vs 400+ for mayonnaise.

Mashed Avocado

1:1

Mashed avocado provides healthy monounsaturated fats and fiber. It's naturally creamy and adds rich flavor to tuna.

Best for:

tuna saladtuna sandwicheswhen you want healthy fatsfibernatural creaminess

Avocado provides heart-healthy fats and fiber. Add lemon juice to prevent browning. About 160 calories per 1/2 cup with beneficial nutrients.

Hummus

1:1

Plain hummus provides plant-based protein and fiber. It's made from chickpeas and tahini, offering a nutritious alternative.

Best for:

tuna saladtuna sandwicheswhen you want plant proteinfiberMediterranean flavor

Choose low-sodium hummus for health benefits. Provides protein, fiber, and healthy fats. About 200 calories per 1/2 cup with nutrients.

Cottage Cheese (Blended)

1:1

Low-fat cottage cheese blended until smooth provides high protein with minimal fat. It's an excellent low-calorie option.

Best for:

tuna saladtuna sandwicheswhen you want high proteinlow caloriescreamy texture

Use low-fat or non-fat cottage cheese. Blend until completely smooth. High in protein, low in calories - about 100 calories per 1/2 cup.

Silken Tofu (Blended)

1:1

Blended silken tofu provides plant-based protein with minimal calories. It creates a smooth, creamy texture perfect for tuna.

Best for:

tuna saladtuna sandwicheswhen you want plant proteinlow caloriesvegan option

Blend silken tofu until completely smooth. Add lemon juice and seasonings for flavor. Very low in calories - about 50 calories per 1/2 cup.

Light Sour Cream

1:1

Light sour cream provides familiar taste with fewer calories than regular mayonnaise. It's a good compromise option.

Best for:

tuna saladtuna sandwicheswhen you want familiar tastemoderate caloriescreamy texture

Light sour cream has about half the calories of mayonnaise. Add herbs and lemon juice for flavor. About 200 calories per 1/2 cup.

Cooking 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

Frequently Asked Questions

What'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 1/2 cup), high in protein, and provides the perfect creamy texture. It's much healthier than mayonnaise which has 400+ calories per 1/2 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 1/2 cup. Greek yogurt is also very low in calories (60 per 1/2 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.

Summary

Discover healthy, low-calorie mayonnaise substitutes for tuna that are nutritious and delicious. Learn about Greek yogurt, avocado, and other healthy alternatives.