🍯 Sauces & Condiments

Low Calorie Mayonnaise Substitutes: Best Light Alternatives

Find the best low calorie mayonnaise substitutes that are light and healthy. Learn about Greek yogurt, silken tofu, and other low-calorie alternatives with proper ratios.

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Quick Answer

The best low calorie mayonnaise substitutes are silken tofu (20 calories per 2 tbsp), Greek yogurt (30 calories per 2 tbsp), or mashed avocado (50 calories per 2 tbsp). These provide creaminess with significantly fewer calories than mayonnaise (180 calories per 2 tbsp).

Best Substitutes

Silken Tofu (Blended)

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Blended silken tofu is the lowest calorie mayonnaise substitute, providing creaminess with only 20 calories per 2 tablespoons. It's high in protein and completely plant-based.

Best for:

low calorie cookingvegan optionhigh proteincreamy texture

Blend until completely smooth before using. Add lemon juice and seasonings for flavor. Only 20 calories per 2 tablespoons and high in protein.

Greek Yogurt (Non-fat)

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Non-fat Greek yogurt provides creaminess and tangy flavor with only 30 calories per 2 tablespoons. It's high in protein and contains probiotics.

Best for:

low calorie cookinghigh proteinprobiotic benefitstangy flavor

Choose plain, non-fat Greek yogurt for maximum calorie savings. Add lemon juice and herbs for flavor. Only 30 calories per 2 tablespoons.

Mashed Avocado

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Mashed avocado provides natural creaminess and healthy fats with 50 calories per 2 tablespoons. It's much lower in calories than mayonnaise while providing nutrition.

Best for:

low calorie cookinghealthy fatsnatural optioncreamy texture

Use ripe avocados for best texture. Add lemon juice to prevent browning. Only 50 calories per 2 tablespoons and rich in healthy fats.

Cottage Cheese (Blended)

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Blended cottage cheese provides creaminess and protein with only 40 calories per 2 tablespoons. It's high in protein and low in fat.

Best for:

low calorie cookinghigh proteinlow fatcreamy texture

Blend until smooth for best texture. Add lemon juice and seasonings. Only 40 calories per 2 tablespoons and high in protein.

Hummus (Light)

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Light hummus provides creaminess and protein with about 60 calories per 2 tablespoons. It's made with reduced oil content for fewer calories.

Best for:

low calorie cookingplant-based proteincreamy textureMediterranean flavor

Choose light hummus with reduced oil content. Add lemon juice and seasonings. About 60 calories per 2 tablespoons.

Cooking Tips

  • 💡Silken tofu is the lowest calorie option with only 20 calories per 2 tablespoons
  • 💡Non-fat Greek yogurt provides the best balance of calories and nutrition
  • 💡For maximum calorie savings, 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
  • 💡For extra flavor, add lemon juice, vinegar, or herbs instead of high-calorie ingredients

Frequently Asked Questions

Summary

Find the best low calorie mayonnaise substitutes that are light and healthy. Learn about Greek yogurt, silken tofu, and other low-calorie alternatives with proper ratios.