Healthy Mayonnaise Alternatives for Weight Loss

Americans love mayonnaise, consuming approximately $2 billion worth each year, surpassing ketchup as the most-used condiment. However, mayonnaise is high in fat, calories, and salt, which can be problematic for those seeking a healthier lifestyle or trying to lose weight. Fortunately, there are numerous delicious and nutritious alternatives to mayonnaise that can be used in sandwiches, salads, and spreads. These substitutes not only cut down on unnecessary calories and fats but also offer additional health benefits.

The Problem with Traditional Mayonnaise

Traditional mayonnaise is loaded with fat, calories, and sodium. One tablespoon contains about 94 calories and 10 grams of fat, with no significant amounts of protein, fiber, vitamins, or minerals. Registered dietitian Dawn Jackson Blatner, author of "The Flexitarian Diet," notes that mayonnaise is "high in calories without much in the way of nutrition except for fat," suggesting that there are better options available.

Greek Yogurt: A Protein-Rich Alternative

Low-fat plain Greek yogurt is a nutritional powerhouse and a versatile substitute for mayonnaise. One tablespoon provides approximately 8 calories and 1.5 grams of protein and calcium. Keri Gans, a registered dietitian and author of "The Small Change Diet," suggests mixing Greek yogurt into salads like tuna, egg, chicken, or potato salad, or using it as a spread on sandwiches.

How to Use Greek Yogurt as a Mayo Replacement

To effectively use Greek yogurt in place of mayonnaise:

• Mix with herbs and seasonings for sandwiches.
• Blend with mustard for potato salad.
• Combine with lemon juice for coleslaw.
• Add to tuna or chicken salad.

Greek Yogurt Tuna Salad Recipe

A healthy tuna salad can be made by swapping mayonnaise for Greek yogurt and adding crunchy celery. This version is full of flavor, low in calories, and easy to prepare.

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Ingredients:

• Tuna in water (drained)
• Greek yogurt
• Red onion (finely diced)
• Fresh parsley (chopped)
• Celery (finely diced)
• Lemon juice
• Mustard
• Salt and pepper to taste
• Dill (optional)

Instructions:

1. In a mixing bowl, whisk together the Greek yogurt, lemon juice, mustard, salt, pepper, and dill or parsley until well combined.
2. Add the drained tuna, celery, and red onions.
3. Mix well.
4. Store any leftovers in an airtight container in the refrigerator for 3-4 days.

Serving Suggestions:

• Serve on its own or on top of a simple green salad.
• Use as a sandwich spread.
• Serve in lettuce leaves for a light, low-carb lunch.
• Use as a topping for baked potatoes.

Avocado: Nature's Creamy Solution

Mashed avocado provides a rich, buttery texture, making it an excellent mayonnaise substitute. Avocados are packed with healthy monounsaturated fats, fiber, and essential nutrients like potassium and vitamin K. As Gans says, "Who needs mayonnaise on a sandwich when you can spread a creamy avocado? It’s the perfect swap." It provides just a quarter of the calories mayo does, along with an impressive dose of healthy monounsaturated fat, more fiber and important vitamins such as C and folate. For an extra kick, drizzle some olive oil over the avocado, or use guacamole on sandwiches instead.

Tips for Using Avocado

To maximize avocado as a spread:

• Mash with lime juice to prevent browning.
• Season with salt and pepper.
• Add herbs like cilantro or basil.
• Mix with Greek yogurt for extra creaminess.

Plant-Based Alternatives

Cashew Cream

Cashew cream offers a neutral, creamy base perfect for those following a vegan diet. Simply blend soaked cashews with water and add seasonings to taste. This alternative provides healthy fats, protein, and minerals.

Hummus

This Mediterranean spread, made from pureed chickpeas, olive oil, tahini, garlic, and lemon juice, serves as a nutritious mayonnaise substitute. Hummus provides protein, fiber, and Mediterranean flavors, working well in sandwiches and wraps. Jackson Blatner says it provides just a quarter of the calories mayonnaise does, along with more protein and fiber. One tablespoon packs 25 calories, 1 gram of fiber and 1 gram of protein. Try spreading some on your turkey sandwich or mixing it into your egg salad.

Low-Calorie Options

Mustard-Based Spreads

Combining different mustards with herbs and spices creates flavorful, low-calorie alternatives to mayonnaise. These spreads are perfect for those watching their caloric intake while maintaining bold flavors. At just 10 calories per tablespoon, it's "very low calorie, with no fat and lots of flavor and varieties," Jackson Blatner says. Keep in mind that honey mustard contains twice as many calories as yellow or brown mustard. And regardless of which type you choose, pay attention to sodium content - especially if you’re on a salt-restricted diet.

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Tofu-Based Spreads

Silken tofu, when blended with seasonings, creates a protein-rich, low-fat spread that mimics the texture of mayonnaise while providing essential nutrients.

Other Healthy Alternatives

Olive Oil

This Mediterranean diet staple is touted for its heart-healthy benefits and packed with monounsaturated fatty acids. Gans suggests using it in coleslaw, pasta salad, potato salad, or any other salad dish that typically calls for mayo. However, it's important to be mindful of the calorie content.

Low-Fat Cottage Cheese

It’s salty, light and creamy, which makes it similar to mayo - but healthier. One tablespoon provides 18 calories, no cholesterol and 2.5 grams of protein. Stir some into your tuna salad, or mix some with red peppers, lemon juice and fresh herbs for a healthy dip.

Pesto

Made from basil and olive oil, pesto is rich in important vitamins, minerals, and antioxidants. One tablespoon typically provides 45 calories, along with decent doses of vitamins A and C, calcium, and iron. Pesto works well on sandwiches and in salads.

Almond Butter

While a tablespoon serving has roughly the same amount of calories as mayonnaise, almond butter is packed with more protein (3 to 4 grams), fiber (1.5 grams), and vitamin E.

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Nayonaise

This vegan alternative to mayonnaise is made from soy and has about half the calories and fat as the standard stuff. Nayonaise is also packed full of vitamin B13 and heart-healthy omega-3 fatty acids. Swirl some into your chicken salad, potato salad or onto your sandwiches.

Mediterranean-Inspired Spreads

Jackson Blatner’s favorites include tzatziki (yogurt and cucumber), baba ghanoush (roasted eggplant) and olive tapenade (chopped olives).

Greek Yogurt Mayo Recipe

Greek yogurt mayo is a versatile alternative to traditional mayonnaise, offering a creamy, tangy flavor with significantly fewer calories and fat.

Ingredients:

• 1 cup unflavored Greek yogurt
• 1-2 teaspoons Dijon mustard (adjust to taste)
• 1 teaspoon white wine vinegar (or lemon juice)
• Salt and pepper to taste

Instructions:

1. Add all ingredients into a mason jar or bowl.
2. Blend until smooth using an immersion blender or whisk.
3. Taste and adjust seasonings as needed.

Tips and Variations:

• For a classic flavor, use lemon juice and white wine vinegar.
• For a citrusy flavor, use only lemon juice.
• Double the amount of Dijon mustard for potato salad, deviled eggs, or sandwich spreads.

Storage:

• Store in an airtight container in the refrigerator for 5-7 days.

Serving Suggestions:

• Use it 1:1 in things like chicken salad, potato salad, deviled eggs, and sandwich spreads.
• Try it as a base for flavored mayos, such as adobo chili pepper mayo or whipped gorgonzola and hot honey mayo.

Flavor Combinations with Greek Yogurt Mayo

Greek yogurt mayo can be used as a base for various flavorful sauces and dressings.

• Adobo Chili Pepper Mayo: Combine Greek yogurt mayo with chipotle and ancho chili peppers for a smoky, spicy flavor.
• Whipped Gorgonzola and Hot Honey Mayo: Mix Greek yogurt mayo with gorgonzola cheese and hot honey for a spicy-sweet, creamy flavor.
• Loaded Potato Salad: Use Greek yogurt mayo in potato salad with Yukon Gold potatoes, crispy bacon, and cheddar cheese.
• Street Corn Salad: Incorporate Greek yogurt mayo into a street corn salad for a creamy, tangy twist.

Other Sauce Ideas

• Carolina Style Barbecue Sauce: A tangy barbecue sauce perfect for grilling.
• Tandoori Marinade and Sauce: Packed with warming spices, garlic, ginger, and a kick of heat.
• Tzatziki: A cool, cucumber-loaded Greek classic.
• Chili Garlic Sauce: Perfect on noodles, dumplings, or anything that needs a kick.
• Easy Spicy Garlic Aioli: A dreamy dipping sauce that’s basically garlic mayo with attitude.
• Smoked Raspberry Barbecue Sauce: Fruity, tangy, and amazing on grilled chicken, ribs, or even brushed over meatballs.
• Alabama White Sauce: Traditionally mayo-based, but swap in Greek yogurt mayo for a healthier version.

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