🍯 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

What's the lowest calorie mayonnaise substitute?

Silken tofu is the lowest calorie mayonnaise substitute with only 20 calories per 2 tablespoons, compared to mayonnaise's 180 calories. It provides creaminess and protein while being very low in calories.

Is Greek yogurt low calorie compared to mayonnaise?

Yes, non-fat Greek yogurt is much lower in calories than mayonnaise. It has only 30 calories per 2 tablespoons compared to mayonnaise's 180 calories, while providing protein and probiotics.

Can I use avocado as a low calorie mayonnaise substitute?

Yes, mashed avocado is a good low calorie mayonnaise substitute. It has 50 calories per 2 tablespoons compared to mayonnaise's 180 calories, while providing healthy fats and nutrition.

What's the best low calorie substitute for mayonnaise?

Silken tofu is the best low calorie substitute for mayonnaise. It has only 20 calories per 2 tablespoons and provides creaminess and protein. Non-fat Greek yogurt is also excellent with 30 calories per 2 tablespoons.

How many calories are in mayonnaise vs substitutes?

Mayonnaise has 180 calories per 2 tablespoons. Silken tofu has 20 calories, non-fat Greek yogurt has 30 calories, cottage cheese has 40 calories, and avocado has 50 calories per 2 tablespoons.

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.