9 Scrumptious Mayonnaise Substitutes (Including Vegan Options)

Mayonnaise is a common kitchen staple made from egg yolks, vinegar, oil, and spices. It has a creamy, lemony taste that works particularly 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 . partake on PinterestPixel Stories/Stocksy United

1. Sour cream

dark cream can add a fresh energy of spirit to about any recipe that calls for mayonnaise. It besides contains several vitamins and minerals in little amounts, including vitamin A, vitamin b2, and vitamin B12. Two tablespoons ( 30 grams ) of sourness cream check ( 1 ) :

• Calories: 59
• Protein: 1 gram
• Fat: 6 grams
• Carbs: 1.5 grams
• Vitamin A: 4% of the Daily Value (DV)
• Riboflavin: 4% of the DV
• Vitamin B12: 3% of the DV
• Calcium: 2% of the DV
• Phosphorus: 2% of the DV

You can use sour cream in recipes that require mayonnaise by just swapping in an equal measure. Try adding it to salads, dips, sandwiches, and spreads to give your darling recipes a freshen wind.

2. Pesto

Pesto is a popular paste-like sauce made from ache nuts, basil, garlic, tall mallow, and olive oil. While it has a nuttier flavor than mayonnaise, you can use it in certain recipes to increase your consumption of vitamin E, vitamin K, manganese, and the healthy monounsaturated fats in olive oil. A 1/4-cup ( 61-gram ) service of pesto contains ( 2 ) :

• Calories: 260
• Protein: 3 grams
• Fat: 26 grams
• Carbs: 4 grams
• Fiber: 1 gram
• Vitamin K: 98% of the DV
• Vitamin E: 36% of the DV
• Manganese: 17% of the DV
• Riboflavin: 14% of the DV
• Copper: 10% of the DV
• Calcium: 8% of the DV

For best results, use pesto in identify of mayonnaise to add a crop up of color and flavor to sandwiches and wraps. It besides works well in pasta salad or drizzled over sautéed veggies as a tasty top-flight.

3. Greek yogurt

Although greek yogurt is a beloved breakfast food, it besides makes a great substitute for mayonnaise in many early recipes. greek yogurt is not lone rich in protein but besides a great reservoir of micronutrients, including phosphorus, vitamin A, calcium, and zinc. A 7-ounce ( 200-gram ) serve of plain, low fat Greek yogurt contains ( 3 ) :

• Calories: 146
• Protein: 20 grams
• Fat: 4 grams
• Carbs: 8 grams
• Phosphorus: 22% of the DV
• Vitamin A: 20% of the DV
• Calcium: 18% of the DV
• Zinc: 11% of the DV

greek yogurt can bring a slurred, creamy texture to recipes like egg salad, chicken salad, or tuna salad. You can besides use it in place of mayonnaise to boost the nutritional value and flavor of your favorite homemade salad dressing recipes .

4. Mustard

share on PinterestEvi Abeler/Offset Images Mustard can be a capital low calorie alternate to mayonnaise for wraps and sandwiches. In fact, a serve of mustard contains less than 10 % of the calories found in mayonnaise ( 4, 5 ). One tablespoon ( 15 grams ) of mustard contains ( 4 ) :

• Calories: 9
• Protein: 0.5 grams
• Fat: 0.5 grams
• Carbs: 1 gram

Honey mustard can add a sweet and lemony taste to salads and sandwiches. On the early hand, Dijon mustard is a piece more hot and boldface, which may be a better option for certain recipes. You can experiment with other varieties as well, including chicken, french, or spicy brown mustard .

5. Eggs

If you ’ rhenium running depleted on mayonnaise, you can easily whip up your own egg-based mayonnaise alternate at home using a few simpleton ingredients. Eggs are highly alimentary and a great informant of protein, selenium, vitamin B12, and vitamin b2. One big egg contains ( 6 ) :

• Calories: 72
• Protein: 6 grams
• Fat: 5 grams
• Carbs: 0.5 grams
• Selenium: 28% of the DV
• Vitamin B12: 21% of the DV
• Riboflavin: 16% of the DV
• Vitamin A: 10% of the DV
• Folate: 9% of the DV

here ’ s a recipe that you can use to make your own substitute for boughten mayonnaise using eggs and a few early simpleton 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

1. Whisk the lemon juice and egg yolk together.
2. Add olive oil slowly and continue whisking until it’s well incorporated.
3. Season with salt to taste.

If you ’ rhenium meaning, you may want to use pasteurize eggs to make this recipe since it includes raw testis. Unpasteurized raw egg may contain bacteria that can cause food poison. however, bleak pasteurized egg is safe to eat, according to the United States Department of Agriculture ( 7 ).

6. Olive oil

Rich in goodly unsaturated fats, olive vegetable oil is well known for its health-promoting properties ( 8 ). interestingly adequate, some studies suggest that olive oil could help fight ignition, improve heart health, and protect against sealed 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 anoint contains ( 9 ) :

• Calories: 119
• Fat: 13.5 grams
• Vitamin E: 13% of the DV
• Vitamin K: 7% of the DV

Keep in mind that using olive petroleum in place of mayonnaise in dishes may alter the taste and texture of the concluding product. however, it can besides help ramp up your consumption 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 option to mayonnaise in salads and sandwiches. Avocados are rich in a variety show of nutrients, including fiber, copper, vitamin bc, and vitamin E. One cup ( 146 grams ) of sliced avocado contains ( 10 ) :

• Calories: 234
• Protein: 3 grams
• Fat: 21.5 grams
• Carbs: 12.5 grams
• Fiber: 10 grams
• Copper: 31% of the DV
• Folate: 30% of the DV
• Vitamin E: 20% of the DV
• Vitamin C: 16% of the DV
• Potassium: 15% of the DV

Try deal mayonnaise for cub or mashed avocado in recipes like tuna or chicken salad. alternatively, you can try making your own avocado mayonnaise stand-in using the recipe below .

Homemade avocado “mayo”

This substitute for mayonnaise is vegan and contains lots of healthy fats from the avocado and olive vegetable oil. Ingredients

• 1 ripe avocado, mashed
• 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

1. Add the avocado, olive oil, lemon juice, and Dijon mustard to a food processor and blend until it reaches the consistency you want.
2. Season it to taste with salt, garlic powder, onion powder, and black pepper.

8. Hummus

With its polish texture and fat relish, hummus is a versatile component that you can swap in for mayonnaise in a variety of dishes. It ’ s besides highly alimentary and rich in character, protein, and several micronutrients. Two tablespoons ( 60 grams ) of plain hummus incorporate ( 11 ) :

• Calories: 156
• Protein: 5 grams
• Fat: 11 grams
• Carbs: 12 grams
• Fiber: 3.5 grams
• Copper: 34% of the DV
• Folate: 17% of the DV
• Thiamine: 15% of the DV
• Phosphorus: 11% of the DV
• Iron: 11% of the DV
• Zinc: 10% of the DV
• Selenium: 10% of the DV

Although hummus may not be a suitable alternate for all recipes that contain mayonnaise, it can work well in wraps and sandwiches. You can besides try adding it to pasta or tuna salad to boost the total come of protein and fiber and give dishes a midst, creamy texture.

9. Tahini

contribution on PinterestCameron Whitman/Stocksy United Tahini is a popular condiment made from earth sesame seeds. Using tahini in invest of mayonnaise is an excellent way to freshen up pasta salads while squeezing some supernumerary nutrients into your diet. One tablespoon ( 15 grams ) of tahini contains ( 12 ) :

• Calories: 89
• Protein: 3 grams
• Fat: 8 grams
• Carbs: 3 grams
• Fiber: 1.5 grams
• Copper: 27% of the DV
• Thiamine: 15% of the DV
• Phosphorus: 9% of the DV
• Selenium: 9% of the DV
• Iron: 7% of the DV

For a delightful vegan dressing, try the trace recipe, which you can use in salads in place of mayonnaise :

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

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

The bottom line

Whether you ’ re fresh out of mayonnaise or trying to reduce your calorie consumption, plenty of delicious mayonnaise substitutes are available. Try experimenting with some of the options listed above to give your front-runner recipes a mayo-free twist .

informant : https://nutritionline.net
Category : Healthy