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What is a healthy substitute for mayonnaise?

Avocado. Thanks to their content of heart-healthy fats, avocados can be a great alternative to mayonnaise in salads and sandwiches. Avocados are rich in a variety of nutrients, including fiber, copper, folate, and vitamin E.

healthline.com - 9 Scrumptious Mayonnaise Substitutes (Including Vegan Options)

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Mayonnaise is a common kitchen staple made from egg yolks, vinegar, oil, and spices. It has a creamy, tangy taste that works especially well in sandwiches, wraps, salads, dressings, and dips. However, if you’re hoping to reduce your calorie intake or eliminate eggs from your diet, you may wonder whether you can use other sauces or dips in place of mayonnaise. This article finds 9 of the best mayonnaise substitutes, including several vegan-friendly options. Share on Pinterest Pixel Stories/Stocksy United 1. Sour cream Sour cream can add a fresh zip of flavor to almost any recipe that calls for mayonnaise. It also contains several vitamins and minerals in small amounts, including vitamin A, riboflavin, and vitamin B12. Two tablespoons (30 grams) of sour cream contain ( 1 ): Calories: 59

59 Protein: 1 gram

1 gram Fat: 6 grams

6 grams Carbs: 1.5 grams

1.5 grams Vitamin A: 4% of the Daily Value (DV)

4% of the Daily Value (DV) Riboflavin: 4% of the DV

4% of the DV Vitamin B12: 3% of the DV

3% of the DV Calcium: 2% of the DV

2% of the DV Phosphorus: 2% of the DV You can use sour cream in recipes that require mayonnaise by simply swapping in an equal amount. Try adding it to salads, dips, sandwiches, and spreads to give your favorite recipes a refreshing twist. 2. Pesto Pesto is a popular paste-like sauce made from pine nuts, basil, garlic, cheese, and olive oil. While it has a nuttier flavor than mayonnaise, you can use it in certain recipes to increase your intake of vitamin E, vitamin K, manganese, and the healthy monounsaturated fats in olive oil. A 1/4-cup (61-gram) serving of pesto contains ( 2 ): Calories: 260

260 Protein: 3 grams

3 grams Fat: 26 grams

26 grams Carbs: 4 grams

4 grams Fiber: 1 gram

1 gram Vitamin K: 98% of the DV

98% of the DV Vitamin E: 36% of the DV

36% of the DV Manganese: 17% of the DV

17% of the DV Riboflavin: 14% of the DV

14% of the DV Copper: 10% of the DV

10% of the DV Calcium: 8% of the DV For best results, use pesto in place of mayo to add a pop of color and flavor to sandwiches and wraps. It also works well in pasta salad or drizzled over sautéed veggies as a tasty topping. 3. Greek yogurt Although Greek yogurt is a beloved breakfast food, it also makes a great substitute for mayonnaise in many other recipes. Greek yogurt is not only rich in protein but also a great source of micronutrients, including phosphorus, vitamin A, calcium, and zinc. A 7-ounce (200-gram) serving of plain, low fat Greek yogurt contains ( 3 ): Calories: 146

146 Protein: 20 grams

20 grams Fat: 4 grams

4 grams Carbs: 8 grams

8 grams Phosphorus: 22% of the DV

22% of the DV Vitamin A: 20% of the DV

20% of the DV Calcium: 18% of the DV

18% of the DV Zinc: 11% of the DV Greek yogurt can bring a thick, creamy texture to recipes like egg salad, chicken salad, or tuna salad. You can also use it in place of mayonnaise to boost the nutritional value and flavor of your favorite homemade salad dressing recipes. 4. Mustard Share on Pinterest Evi Abeler/Offset Images Mustard can be a great low calorie alternative to mayonnaise for wraps and sandwiches. In fact, a serving of mustard contains less than 10% of the calories found in mayonnaise ( 4 , 5 ). One tablespoon (15 grams) of mustard contains ( 4 ): Calories: 9

9 Protein: 0.5 grams

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0.5 grams Fat: 0.5 grams

0.5 grams Carbs: 1 gram Honey mustard can add a sweet and tangy taste to salads and sandwiches. On the other hand, Dijon mustard is a bit more spicy and bold, which may be a better option for certain recipes. You can experiment with other varieties as well, including yellow, French, or spicy brown mustard. 5. Eggs If you’re running low on mayonnaise, you can easily whip up your own egg-based mayo substitute at home using a few simple ingredients. Eggs are highly nutritious and a great source of protein, selenium, vitamin B12, and riboflavin. One large egg contains ( 6 ): Calories: 72

72 Protein: 6 grams

6 grams Fat: 5 grams

5 grams Carbs: 0.5 grams

0.5 grams Selenium: 28% of the DV

28% of the DV Vitamin B12: 21% of the DV

21% of the DV Riboflavin: 16% of the DV

16% of the DV Vitamin A: 10% of the DV

10% of the DV Folate: 9% of the DV Here’s a recipe that you can use to make your own substitute for store-bought mayonnaise using eggs and a few other simple ingredients. Homemade mayo You can use this in any recipe that calls for mayonnaise, including salads, sandwiches, and dips. Ingredients 1 egg yolk

1 cup (237 mL) of olive oil

1 tablespoon (15 mL) of lemon juice

salt Directions Whisk the lemon juice and egg yolk together. Add olive oil slowly and continue whisking until it’s well incorporated. Season with salt to taste. If you’re pregnant, you may want to use pasteurized eggs to make this recipe since it includes raw egg. Unpasteurized raw egg may contain bacteria that can cause food poisoning. However, raw pasteurized egg is safe to eat, according to the United States Department of Agriculture (7). 6. Olive oil Rich in healthy unsaturated fats, olive oil is well known for its health-promoting properties ( 8 ). Interestingly enough, some studies suggest that olive oil could help fight inflammation, improve heart health, and protect against certain types of cancer ( 8 ). Plus, it can be a healthy, vegan-friendly substitute for mayonnaise in many recipes and dishes. One tablespoon (13.5 grams) of olive oil contains ( 9 ): Calories: 119

119 Fat: 13.5 grams

13.5 grams Vitamin E: 13% of the DV

13% of the DV Vitamin K: 7% of the DV Keep in mind that using olive oil in place of mayonnaise in dishes may alter the taste and texture of the final product. However, it can also help ramp up your intake of healthy fats, and it may be a good option for recipes like pasta salad, dips, salad dressings, and condiments. 7. Avocado Thanks to their content of heart-healthy fats, avocados can be a great alternative to mayonnaise in salads and sandwiches. Avocados are rich in a variety of nutrients, including fiber, copper, folate, and vitamin E. One cup (146 grams) of sliced avocados contains ( 10 ): Calories: 234

234 Protein: 3 grams

3 grams Fat: 21.5 grams

21.5 grams Carbs: 12.5 grams

12.5 grams Fiber: 10 grams

10 grams Copper: 31% of the DV

31% of the DV Folate: 30% of the DV

30% of the DV Vitamin E: 20% of the DV

20% of the DV Vitamin C: 16% of the DV

16% of the DV Potassium: 15% of the DV Try trading mayonnaise for cubed or mashed avocado in recipes like tuna or chicken salad. Alternatively, you can try making your own avocado mayo substitute using the recipe below. Homemade avocado “mayo” This substitute for mayo is vegan and contains lots of healthy fats from the avocado and olive oil. Ingredients 1 ripe avocado, mashed

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2 tablespoons (30 mL) of olive oil

1/2 teaspoon (2.5 mL) of lemon juice

1/2 tablespoon (7.5 grams) of Dijon mustard

salt

garlic powder

onion powder

black pepper Directions Add the avocado, olive oil, lemon juice, and Dijon mustard to a food processor and blend until it reaches the consistency you want. Season it to taste with salt, garlic powder, onion powder, and black pepper. 8. Hummus With its smooth texture and rich flavor, hummus is a versatile ingredient that you can swap in for mayonnaise in a variety of dishes. It’s also highly nutritious and rich in fiber, protein, and several micronutrients. Two tablespoons (60 grams) of plain hummus contain ( 11 ): Calories: 156

156 Protein: 5 grams

5 grams Fat: 11 grams

11 grams Carbs: 12 grams

12 grams Fiber: 3.5 grams

3.5 grams Copper: 34% of the DV

34% of the DV Folate: 17% of the DV

17% of the DV Thiamine: 15% of the DV

15% of the DV Phosphorus: 11% of the DV

11% of the DV Iron: 11% of the DV

11% of the DV Zinc: 10% of the DV

10% of the DV Selenium: 10% of the DV Although hummus may not be a suitable substitute for all recipes that contain mayonnaise, it can work well in wraps and sandwiches. You can also try adding it to pasta or tuna salad to boost the total amount of protein and fiber and give dishes a thick, creamy texture. 9. Tahini Share on Pinterest Cameron Whitman/Stocksy United Tahini is a popular condiment made from ground sesame seeds. Using tahini in place of mayonnaise is an excellent way to freshen up pasta salads while squeezing some extra nutrients into your diet. One tablespoon (15 grams) of tahini contains ( 12 ): Calories: 89

89 Protein: 3 grams

3 grams Fat: 8 grams

8 grams Carbs: 3 grams

3 grams Fiber: 1.5 grams

1.5 grams Copper: 27% of the DV

27% of the DV Thiamine: 15% of the DV

15% of the DV Phosphorus: 9% of the DV

9% of the DV Selenium: 9% of the DV

9% of the DV Iron: 7% of the DV For a delicious vegan dressing, try the following recipe, which you can use in salads in place of mayo: Homemade tahini dressing Ingredients 2 tablespoons (30 grams) of tahini

2 tablespoons (30 mL) of olive oil

2 tablespoons (30 mL) of lemon juice

2 tablespoons (30 mL) of water

salt

pepper

garlic powder Directions Mix tahini, olive oil, lemon juice, and water in a bowl. Season with salt, pepper, and garlic powder to taste.

healthline.com - 9 Scrumptious Mayonnaise Substitutes (Including Vegan Options)

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