Mayonnaise is a staple ingredient in so many recipes but isn't the healthiest condiment we should be including in our meal plans.
Most store bought mayo has additives and preservatives. Even if you make it homemade, the main ingredient is oil so almost every calorie is coming from fat. Just one tablespoon is 94 calories and 10 grams of fat.
If you're a huge mayo lover, you don't have to get rid of it completely. Eat it in moderation, and use these healthier alternatives as much as possible.
AVOCADO
Avocados are a great source of healthy fats. It's creamy texture makes it a great substitute for mayo.
Try it on sandwiches, burgers, toast, egg salad, or whip up some guacamole.
But do watch your portions - one avocado has about 227 calories
OIL & VINEGAR
Oil and Vinegar is not a substitute for everything mayonnaise but is great for a lighter alternative in recipes like potato salad.
When preparing your own, use the healthier oils: avocado or extra virgin olive oil. But even your healthiest oils can be full of calories so watch your portions here as well.
Vinegar will give you the tang and flavor with lower calories.
MUSTARD
Mustard has both the right texture and flavor to be a substitute for mayo, especially for burgers and sandwiches.
Use dijon mustard as a substitute in pasta salad or potato salad.
REDUCED FAT GREEK YOGURT
One cup of plain reduced fat Greek yogurt is less than half the fat in one tablespoon of mayonnaise.
It's also a great source of protein and probiotics!
REDUCED FAT SOUR CREAM
This is great for a thicker substitute. Use for cold salads, dips, and spreads.
Getting the reduced fat option cuts your fat content by 1.3 grams and your calories by 10.
HUMMUS
Homemade hummus is your best bet here because you're able to control the amount of oil and tahini that goes into it.
The store bought hummus tends to use a huge amount of canola oil and soy.
STORE BOUGHT VEGAN MAYO
This is your closest option to real mayo, and is pretty easy and affordable at stores nowadays.
Vegan mayo may be plant based, but some brands don't always have the best ingredients. Look at your labels and steer clear of additives and preservatives. Good companies will use ingredients like avocado for smoothness and aquafaba instead of eggs.
TIP - If you still want that true mayo flavor, mix one tablespoon of regular mayo with half a cup of a mayo substitute. The mayo flavor will come through, while the healthier ingredients makes up most of the volume.
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