6 Genius Substitutes for Mayonnaise
Mayonnaise. There’s something about that creamy, silky, almost gelatinous texture — offensive to some, glorious to others. It’s often tangy, or tart even… depending on the brand.
The classic version is calorie dense, too, with 90 calories and 10 grams of fat per tablespoon. But despite its thick, white, creamy characteristics, mayo is actually a higher source of healthy unsaturated fats than it is saturated fats: Just 1.5g saturated fat per tablespoon. Not bad, considering it’s as much a fat as it is a condiment (and I’m not talking about the highly-processed fat-free stuff, which is neither fat, nor mayo.)
So you’re likely in one of two camps — a lover or a hater. If you’re a lover, you’ll want this list of substitutes for mayonnaise in your back pocket. If you’re a hater, well, no need to dismiss a recipe that typically calls for mayo. Use these, instead.
6 mayo substitutes to try:
Avocado, like mayo, is creamy and dense. Smear it on sandwiches and save 77 calories, 9g fat, and 89mg sodium per tablespoon. Plus, you’ll get a gram of fiber in there. Try using avocado instead of mayo to make this egg salad. (We do use a tablespoon of canola mayo here. Either skip it or add an extra dollop of avo.)
You can swap mayo for hummus on sandwiches, and there's no chance this chickpea-based dip will turn brown on you like an avocado. Save 65 calories, 8.5g fat, and 25mg sodium per tablespoon. Bonus: an extra gram of protein and fiber. Make a Mediterranean-style tuna salad with hummus instead of mayo. The hummus will perfectly play up all those tasty olives and capers.
3. Greek Yogurt
You can use this swap in basically any recipe, except for maybe a BLT. (See number 6 below for that one.) Substitute Greek yogurt for mayonnaise in dips and salad dressings, like this Green Goddess Dressing, this Smoked Salmon Salad, and these Green Beans with Dilly Sauce. Save 90 calories, 11g fat, and 85mg sodium per tablespoon. You'll add a gram of protein, too.
Pesto is oil-based, like mayo, but packs a lot more flavor. Use pesto instead of mayonnaise to make this potato salad. Save 25 calories and 4g fat per tablespoon.
5. Nut butter
I know it's not the most likely mayo sub, but nut butters can be a good stand-in for your favorite creamy condiment in certain sandwiches. Save 2g fat and add 3 to 4g protein per tablespoon. (Calories are the same.)
6. An Egg
Mayo is an egg-based spread, so naturally, eggs are a great alternative. Use a runny egg instead of mayo on your BLT. You'll thank me later. Save 29 calories, 6g fat, and add a whopping 6g protein.
More Mayonnaise Ideas: