Mayonnaise is a thick and creamy sauce made from egg yolks, vinegar or lemon juice, oils, and seasoning. The mixture is whisked rapidly and oil is added drop by drop till this glorious, multipurpose sauce, forms. The mixture can be cream, white or pale yellow. The taste depends on the process of production, usually, mayonnaise is sweet with a small tang due to the vinegar/lemon juice. The major nutrients in mayo include vitamin E, vitamin K, and carbs. Health benefits range from conditioning hair to strong nails and healthy skin. There is hardly anyone who hasn’t used or heard of mayonnaise. Fun fact: mayonnaise was invented by a French chef named Duc de Richelieu in the year 1756.
Packed with omega-3 fatty acids and protein, tuna is the perfect pick for lunch or an afternoon snack. But smothering your tuna sandwich with mayonnaise isn’t healthy. Just 1 tablespoon of mayo has more than 90 calories and 10 grams of fat. Use a healthy mayonnaise substitute to defeat the dryness without forfeiting flavor and nutrition.
Other Recipes That Call For Mayo
Chicken and Broccoli Casserole with Mayo
Healthy Crustless Broccoli and Ham Quiche
Tuna Rotini Pasta Salad
Posh Squash (Zucchini and Yellow Squash Casserole)
Mayo Substitute for Tuna
Mayo gives a tuna sandwich richness that is hard to beat. But with the calorie count of mayonnaise only a few points below butter, at about 188 calories for 2 tablespoons compared to butter’s 204 calories, it makes sense to look for alternatives. Luckily, there are plenty of creamy, flavorful, lower-calorie alternatives for you to pair with mayo and reduce its hefty calorie count. You can still have a tasty, lower-calorie tuna sandwich with just a few tweaks.
If you like the taste of avocados, the creamy green fruits can also substitute for mayo when you’re trying to eat healthily. Although they don’t have the naturally tangy flavor of mayonnaise, they offer a subtle taste that pairs well with a variety of ingredients. A ½-cup portion of pureed avocado has just 180 calories, more than 7 grams of fiber, and more than 13 grams of healthy unsaturated fats, which protect against heart disease. These types of fats not only lower unhealthy LDL cholesterol levels but also raise healthy HDL cholesterol levels. Avocados also pack a powerful punch of calcium, potassium, magnesium, and vitamins A and K.
Straight from the carton, cottage cheese might seem like a questionable substitute for thick and creamy mayo. But with a few simple steps, you can turn the chunky cheese into a creamy condiment. Cover a bowl with cheesecloth, plop the cottage cheese on top and let it drain overnight. In the morning, just beat the remaining curds with an electric mixer until smooth. Low-fat cottage cheese is nutritionally similar to yogurt, with just 10 calories and less than 0.2 grams of fat per tablespoon. However, it has a much saltier flavor, so you’ll probably be able to use less of it without sacrificing taste.
This substitute is fluffy and thick, like mayo. Like the avocado, you can swap mayo for hummus on sandwiches, and there’s no chance this chickpea-based dip will turn brown on you (plus, no wait time for ripening!). Save 65 calories, 8.5g fat, and 25mg sodium per tablespoon. Bonus: an extra gram of protein and fiber. Make a Mediterranean-style tuna salad with hummus instead of mayo. The hummus will perfectly play up all those tasty olives and capers.
When substituting one food for another, find foods that have similar textures. Yogurt and mayonnaise are both very similar in texture and both have a tangy flavor. Nonfat plain yogurt boasts 120 calories for an entire cup, is fat-free, and has 12 g of healthy protein. Also, try Greek yogurt which also has 120 calories and 16 g of protein. Both are also high in bone-building calcium. Mix these with your tuna and add some lemon, salt, and pepper to taste.
Sour cream has the tang of yogurt but with more creaminess and fewer calories, and so you can use less mayonnaise, if not eliminate it altogether. But sour cream still doesn’t have the full richness of mayonnaise, and you may want to use a proportion of 3 parts sour cream to 1 part mayonnaise. With the switch, the calorie count drops from mayo’s 188 calories to 124 with full-fat sour cream and 114 calories if using light sour cream.
Mustard may seem like an odd choice because it has a much more assertive flavor than mayonnaise. However, mustard is much lower in calories and works well to add creaminess to sandwiches, and texture and flavor to salad dressings. There are several varieties to try, including yellow mustard, Dijon mustard honey mustard, and hot mustard. Find a variation you like and use it to dress your favorite foods. Both mustard and mayonnaise are a bomb to add to canned tuna. But where mayo is unavailable, mustard can do the trick as a standalone. With five calories in a 1 tablespoon serving, Dijon mustard adds moisture and spice to canned tuna, allowing you to cut the mayo back even further than you can with yogurt or sour cream. Add just ½ tablespoon of mayo and 1 ½ tablespoon of mustard for a calorie count of 55.
Olive spread on two mini pieces of toast with green garnish next to garlic cloves. Olive tapenade is another unique substitute for mayo. It may not be the first thing that comes to mind, but it’s easy to make or find in stores and adds great flavor and texture to sandwiches, wraps, and dressings. It is made by blending together olives and sometimes capers or anchovies. Keep in mind, this spread is pretty salt forward so use only with appropriate recipes.
Nut butter in a clear glass jar with garnish crushed nuts for garnish. Nut butter is definitely not a direct substitute for mayonnaise, but you can add this to your sandwich rotation for a healthier alternative. You’ll save on fat content and increase your protein intake in one fell swoop! You can add honey and banana for even more flavor and health benefits.
Frequently Asked Questions (FAQs)
Is mayonnaise a superfood?
It is safe to say this. Mayonnaise operates as a rich source of Omega-3 fatty acids, and each component of the condiment brings more nutritional benefits. The base of olive oil is good for digestion, the lime or lemon juice offers vitamin C, and the eggs deliver protein to promote healthy muscles and tissues growth. So, yes, mayo can be said to be a superfood.
Is mayonnaise bad for the brain?
Yes, it is. Saturated fats lead to inflammation throughout the body and fatty buildup in the arteries. This blockage can result in low or no supply of blood to the brain cells, this, in turn, causes severe damage to the brain.
Is mayonnaise good for diabetes?
Yes, it is. This condiment is greatly discouraged for having too much fat, however, if you get a good mayonnaise made with olive oil (instead of regular oil), and stick to just one serving or less per day, mayo can be a diabetes-friendly choice. The trick is to measure before spreading to avoid too much consumption.
Mayonnaise is a creamy and silky condiment enjoyed in everything from burgers to cakes to casseroles. So, whether you run out, want to cut back on calories, hate the taste, or follow a vegan diet, consider the content of this list as they are the best substitutes out there!