We already know by now that mayonnaise is not a healthy topping. Mayonnaise is packed with salt, calories and fat, making it really bad for your health! A single tablespoon of mayo contains about 100 calories and 10 g. fat. Besides being high in calories and fat, it is low in vitamins and minerals. Luckily, there are some healthy mayo alternatives that will make you feel no change:
1. Greek Yogurt
Did you know that Greek yogurt is an excellent substitute for mayonnaise? It is also packed with protein and calcium. Greek yogurt is super versatile and can be used as a substitute for sandwich spreads. It can be also used in salads, soups, and meat dishes.Just opt for low –fat yogurt. You can also add some spices or olive oil to liven up the yogurt.
Avocado is a delicious and healthy mayo substitute. There are so many ways to use mashed avocados.Instead of adding mayonnaise to your sandwich, you can use used mashed avocados. Avocados are often called ‘butter fruit’ and they add a unique flavor to any dish. Avocados are low in calories and rich in vitamins and monounsaturated fats.
3. Cottage Cheese
Cottage cheese is a great alternative to mayonnaise. This delicious cheese is loaded with protein and contains no cholesterol. Eating cottage cheese on a daily basis provides many health benefits. This white and creamy cheese can be used in dressings, salads or sandwiches, instead of using mayo.
I love mustard! Mustard is one of the healthiest foods in the world. It has a wide range of health benefits.It is low in calories and it has way more nutritional value than mayonnaise.There are many varieties of mustard (yellow, brown and Dijon). Just avoid honey mustard as it contains more calories than brown or yellow mustard.
Hummus is a healthy addition to any meal. Hummus makes a great substitute for mayonnaise on sandwiches or salads. Hummus is loaded with nutrients and provides a wide range of health benefits. Chickpeas are a superfood loaded with Vitamin B6 which has been shown to help relieve depression. Just pay attention to the sodium content when buying it. If you can, try to buy organic hummus.
6. Edamame Hummus Spread
Even though soy has a bad rap, but the truth is it has many health benefits. Many studies have shown that people who ate soy regularly had a decreased blood pressure. Eating soy on a regular basis can improve cardiovascular health and reduce the risk for breast cancer.
7. Olive Spread (Tapenade)
Tapenade is a traditional Mediterranean dish. It is also a healthy alternative to mayonnaise. Many studies have shown that consuming a Mediterranean diet (olive oil) can help to prevent Alzheimer’s disease, protect your bones, improve heart health. You can use it on pizza as a topping, or in a sandwich. Another study has found that people who followed the Mediterranean diet had a lower risk of developing type 2 diabetes.