7 Healthy Mayo Replacements That will Make You Feel No Change

Last Updated on Mar 9, 2024 by HappyDieter

We already know by now that mayonnaise is not a healthy topping. Mayonnaise is packed with salt, calories, and fat, making it 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, some healthy mayo replacements will make you feel no change. These are some of the healthy mayo replacements that you can try.

Key Takeaways

  • Substitute mayonnaise with Greek yogurt for a creamy texture and added protein.

  • Opt for avocado as a healthy mayo replacement, providing a rich, smooth consistency.

  • Consider using cottage cheese as a lower-calorie alternative to mayo in various dishes.

  • Mustard can be a tangy and flavorful substitute for mayonnaise in sandwiches and dressings.

  • Hummus offers a nutritious and flavorful option to replace mayo in wraps and dips.

  • Try Edamame Hummus Spread or Olive Spread (Tapenade) for unique and tasty mayo alternatives.

7 Healthy Mayo Replacements That will Make You Feel No Change

1. Greek Yogurt

Greek yogurt serves as a versatile healthy mayo replacement due to its rich protein content and lower calories. It can be used in various ways, such as in salads, dressings, dips, sandwiches, or wraps by incorporating desired seasonings for added flavor.

  • Nutritional Value: Greek yogurt offers a good source of protein, making it an excellent alternative for those looking to increase their protein intake.

  • Healthy Fats: Unlike traditional mayonnaise which is high in unhealthy fats, Greek yogurt contains healthy fats that are beneficial for the body.

  • Calorie Conscious: With fewer calories compared to mayo, using Greek yogurt allows you to enjoy your favorite dishes without compromising on taste.

When substituting mayonnaise with Greek yogurt in recipes like chicken salad or tuna salad, you not only enhance the dish’s creaminess but also boost its nutritional profile.

  • Incorporating Greek yogurt into baked goods can provide moisture and richness while increasing the protein content of the final product.

  • Adding water or blending it to achieve a smoother consistency makes Greek yogurt an ideal base for creamy dressings and dips.

2. Avocado

Avocados are a versatile potato salad replacement for mayo in dishes like sandwiches and wraps. Enjoy the creamy texture of avocados while benefiting from their healthy fats. Use mashed or blended avocados as a spread or dip to add flavor without the excess calories.

  • Rich in important vitamins

  • Ideal for creating delicious, healthier versions of traditional salads

  • A great choice to enhance the nutritional value of your meals

Try incorporating avocados into your diet as a mayo alternative to elevate your dishes with both taste and health benefits.

3. Cottage Cheese

Cottage cheese serves as an excellent low-calorie alternative to mayonnaise, offering a creamy texture that works well in various dishes.

  • Swap out mayo for cottage cheese in salads and spreads to cut down on calories.

  • Enjoy the creaminess of cottage cheese in recipes such as potato salad or sandwich fillings.

  • Benefit from the addition of protein and calcium while reducing fat intake by using cottage cheese.

Cottage cheese provides a tangy taste that can add depth to your meals without the high fats typically found in mayonnaise.

  • Incorporating cottage cheese into your diet not only enhances flavor but also offers essential nutrients like fatty acids and calcium.

  • Its versatility allows you to experiment with different flavors and textures, making it a go-to ingredient for those looking to maintain a healthy lifestyle.

Next time you’re looking for a lighter alternative to mayonnaise, consider reaching for cottage cheese. Its low-calorie content, creamy consistency, and nutritional benefits make it a valuable addition to your kitchen pantry.

4. Mustard

Mustard, a versatile condiment, offers a tangy flavor perfect for those seeking a healthier alternative to mayo. With its low-calorie content, mustard can be used in various ways such as in dressings, marinades, or as a spread for sandwiches.

Experimenting with different types of mustard allows you to discover the best fit for your taste preferences across a wide range of dishes. Whether it’s the classic yellow mustard or the more pungent Dijon variety, there is an option to suit everyone’s palate.

In addition to its distinct taste, mustard brings a unique texture that can elevate your recipes without adding unnecessary calories. By opting for mustard over mayo, you not only reduce your calorie intake but also add an extra layer of flavor to your meals.

For those watching their salt intake, mustard serves as an excellent choice due to its lower sodium content compared to many mayonnaise brands. This makes it a popular choice among individuals looking for healthier substitutes without compromising on taste.

Next time you’re preparing dressings, marinades, or sandwiches and want to cut down on calories while enhancing flavor – consider reaching for that trusty bottle of mustard!

5. Hummus

Hummus stands out as a protein and fiber-rich alternative to mayo, making it an excellent choice for those looking to enhance their meals’ nutritional value.

With its smooth texture and nutty flavor profile, hummus can be a versatile addition to various dishes. Whether used in sandwiches, wraps, or as a dip for veggies, hummus adds a delightful twist while offering health benefits.

By substituting mayo with hummus in dressings or spreads, you can create healthier versions of your favorite recipes without compromising on taste. The richness of hummus not only elevates the flavor but also provides essential nutrients that mayo lacks.

Incorporating hummus into your diet introduces a range of benefits beyond just being a mayo replacement. It brings additional plant-based protein and dietary fiber to your meals, promoting better digestion and satiety.

Consider experimenting with different flavors of hummus like roasted red pepper or garlic-infused varieties to add depth and complexity to your dishes. This simple swap can lead to significant improvements in your overall well-being while enhancing the taste of your favorite foods.

6. Edamame Hummus Spread

Edamame hummus spread offers a unique and nutritious twist as a mayo replacement, packed with flavor and health benefits.

  • Rich Flavor: Enjoy the creamy consistency and rich taste of edamame hummus in various dishes like egg salad, tuna salad, chicken salad, or dip.

  • Nutrient-Rich: This spread is not only delicious but also a powerhouse of essential nutrients. It provides added protein and fiber to your meals.

  • Versatile Usage: Incorporate edamame hummus spread in sandwiches for a boost of flavor and nutrition. Use it in salads to enhance both taste and health benefits.

By opting for an edamame hummus spread instead of traditional mayonnaise, you are making a choice that promotes your well-being without compromising on taste. Its versatility allows you to experiment with different recipes while reaping the nutritional rewards it offers.

Incorporating this unique alternative into your diet can elevate your dishes by adding depth of flavor along with essential nutrients like protein and fiber. Make the switch today for healthier meal options without sacrificing taste!

7. Olive Spread (Tapenade)

Replace mayo with olive spread (tapenade) to elevate your dishes with a flavorful and heart-healthy twist. This versatile spread offers a savory taste that complements various recipes, making it an excellent alternative to traditional mayonnaise.

Enjoy the richness of olive spread in sandwiches, wraps, or as a delicious condiment on pasta salads and other dishes. Its robust flavor adds depth to your meals while providing the health benefits associated with olives, such as being rich in antioxidants and healthy fats.

Experimenting with different olive varieties allows you to create unique and diverse flavors when substituting mayo with tapenade. Whether you prefer green olives for a tangy kick or black olives for a milder taste, there are endless possibilities to customize your dishes according to your preferences.


You now have a range of healthy mayo replacements to spice up your meals. From creamy Greek yogurt to nutrient-packed avocado, these alternatives not only add flavor but also boost the nutritional value of your dishes. Whether you opt for the tangy kick of mustard or the smooth texture of hummus, experimenting with these options can transform your culinary experience. Don’t hesitate to try out different combinations and discover what suits your taste buds best.

Incorporating these healthy mayo replacements into your recipes can enhance your diet’s healthfulness without compromising on taste. So, next time you reach for the mayo jar, remember the diverse and delicious alternatives at your disposal. These are some of the healthy mayo replacements that you can try. Enjoy exploring new flavors and textures while nourishing your body with these nutritious options. Elevate your meals with these swaps today! These swaps are part of the healthy mayo replacements that you can try.


What are some healthy mayo replacements?

Greek Yogurt, Avocado, Cottage Cheese, Mustard, Hummus, Edamame Hummus Spread, and Olive Spread (Tapenade) are great alternatives to mayo. These options offer various flavors and textures while being lower in unhealthy fats.

How can Greek yogurt be used as a mayo replacement?

Greek yogurt can be used as a creamy alternative in salads or sandwiches by mixing it with herbs and spices for added flavor. It provides protein and probiotics while reducing the calorie content compared to traditional mayonnaise.

Why is avocado a good substitute for mayo?

Avocado offers a creamy texture rich in heart-healthy fats like monounsaturated fats. It adds a velvety consistency to dishes without the need for processed oils found in traditional mayonnaise. Avocados provide essential nutrients like vitamins E and K.

Can mustard be a suitable replacement for mayo?

Mustard serves as an excellent low-calorie alternative to mayo due to its tangy flavor profile. It can enhance the taste of dishes such as sandwiches or dressings while providing antioxidants and metabolism-boosting properties absent in regular mayonnaise.

How does hummus serve as a healthier option than mayo?

Hummus offers a flavorful alternative rich in plant-based protein and fiber compared to mayonnaise’s high saturated fat content. Its versatility allows it to be used as a spread or dip while contributing essential nutrients like iron and folate to your diet.