🍯 Sauces & Condiments

Healthy Mayonnaise Substitutes

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

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Quick Answer

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 Substitutes

Greek Yogurt

1:1

Plain Greek yogurt is the healthiest mayonnaise substitute, providing high protein, probiotics, and calcium with significantly fewer calories and fat.

Best for:

healthy cookinghigh protein needsprobiotic benefitslow-calorie option

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

1:1

Ripe avocado provides healthy monounsaturated fats, fiber, and potassium. It's naturally creamy and adds rich flavor without processed ingredients.

Best for:

healthy fatsfiber contentnatural optionvitamin E

Use ripe avocados for best texture. Add lemon juice to prevent browning. Rich in healthy fats, fiber, and potassium.

Hummus

1:1

Plain hummus provides plant-based protein, fiber, and healthy fats from chickpeas and tahini. It's naturally creamy and nutritious.

Best for:

plant-based proteinfiber contentMediterranean dietnutritious option

Choose plain hummus without added oils. Rich in protein, fiber, and healthy fats. Contains iron and folate.

Cottage Cheese (Blended)

1:1

Blended cottage cheese provides high protein and calcium with lower fat content. It creates a creamy texture perfect for spreads and dips.

Best for:

high proteincalcium contentlow-fat optioncreamy texture

Blend until smooth for best texture. Choose low-fat or non-fat varieties. High in protein and calcium.

Silken Tofu (Blended)

1:1

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 proteinlow caloriesvegan optioncreamy texture

Blend until completely smooth. Add lemon juice and seasonings for flavor. Rich in protein and low in calories.

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

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.

Summary

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