{"id":60,"date":"2020-03-10T04:45:00","date_gmt":"2020-03-10T04:45:00","guid":{"rendered":"https:\/\/www.fueledwithfood.com\/?p=60"},"modified":"2020-10-05T23:47:50","modified_gmt":"2020-10-05T23:47:50","slug":"mayo-substitute","status":"publish","type":"post","link":"https:\/\/www.fueledwithfood.com\/mayo-substitute\/","title":{"rendered":"9 Healthier Mayo Substitutes"},"content":{"rendered":"\n

How do you feel about mayonnaise? In my experience it\u2019s one of the most contested condiments. People either love its creamy, salty goodness, or cringe at its fatty, slimy texture. If you\u2019re in the latter camp (or if you want a healthier alternative), try a mayo substitute. <\/p>\n\n\n\n

\"avocado<\/figure>\n\n\n\n

What is mayonnaise?<\/h2>\n\n\n\n

Mayonnaise is a combination of oil, egg yolks, and acidic liquid like lemon juice or vinegar. Typically, oil and liquid would not be able to mix, but the egg yolks contain an emulsifier (lecithin), which helps the ingredients combine.
<\/p>\n\n\n\n

Because raw egg yolks are a main ingredient in mayonnaise, people may be skeptical about leaving it out because they think it\u2019ll quickly develop bacteria. Rest assured, the eggs in store-bought mayonnaise are pasteurized first and the acidic liquid prevents bacteria from forming immediately. The FDA<\/a> recommends that items that require refrigeration (like mayo) should not be left out for more than two hours. If it\u2019s over 90\u2109, perishable foods should be left out no more than one hour.
<\/p>\n\n\n\n

Is mayo unhealthy?<\/h2>\n\n\n\n
\"label<\/figure>\n\n\n\n

Mayo is a high-fat, high-calorie food. This may fit well into some diets, like keto, as long as you avoid mayonnaise that is high in sugar and carbs. 
<\/p>\n\n\n\n

Because oil is one of mayo\u2019s main ingredients, it\u2019s considered an unsaturated fat, as long as the oil it is made with isn\u2019t hydrogenated or partially hydrogenated. Oil is considered hydrogenated when hydrogen is added to it \u2014 this transforms it from a liquid to solid. Hydrogenated oil is commonly used to improve shelf life. Many packaged foods include hydrogenated oil, and so does margarine. 
<\/p>\n\n\n\n

Unsaturated fats are also known as \u201chealthy\u201d fats \u2014 the two main types are polyunsaturated and monounsaturated. Polyunsaturated fats include omega-3 and omega-6 fats, which can be found in foods like salmon and nuts. These fats have been shown to have a positive impact on heart health<\/a> when consumed in moderation. Monounsaturated fats like olive oil have been found to lower cholesterol<\/a>.
<\/p>\n\n\n\n

However, because of the high amount of calories and low nutrient density, you\u2019ll probably want to use mayo sparingly or try a lower calorie mayo alternative.
<\/p>\n\n\n\n

There are many types of mayo. Here\u2019s a nutritional snapshot of some popular options in the USDA FoodData Central<\/a> database. They are based on a one tablespoon (15 grams) serving. If opting for a light or reduced fat option, be sure to check the label as additives like sugar may be used to enhance texture and flavor.
<\/p>\n\n\n\n

Mayo<\/strong><\/td>Calories<\/td>Carbs (g)<\/td>Protein (g)<\/td>Saturated Fat (g)<\/td>Unsaturated Fat (g)<\/td><\/tr>
Mayonnaise (Safeway)<\/td>100<\/td>0<\/td>0<\/td>2<\/td>8.5<\/td><\/tr>
Light Mayonnaise (Supervalu, Inc.)<\/td>35<\/td>1<\/td>0<\/td>0.5<\/td>3<\/td><\/tr>
Mayonnaise, reduced fat with olive oil<\/td>49.8<\/td>0<\/td>0.05<\/td>0.7<\/td>4.6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Mayo Substitutes<\/h2>\n\n\n\n

If you\u2019re familiar with Samin Nosrat\u2019s Salt Fat Acid Heat<\/em> you might have realized by now that mayo hits two of these major categories \u2014 fat and salt. As such, mayo (like all fats) is great for absorbing and spreading flavor throughout a dish. Its texture also complements dry foods \u2014 think bread or tuna.<\/p>\n\n\n\n

1. Avocado<\/h3>\n\n\n\n
\"mashed<\/figure>\n\n\n\n

The creaminess of avocado makes it a great mayonnaise substitute. You can mash it up and add it to your sandwich or get creative and use it to make deviled eggs. Avocados provide omega-3 fats, vitamins C and K, and fiber. There\u2019s about 34 calories in a 21 gram (one ounce) serving size, and three grams of unsaturated fat.<\/p>\n\n\n\n

2. Baba Ghanoush<\/h3>\n\n\n\n

The smoky, creamy flavor of baba ghanoush is a wonderful addition to a veggie salad or sandwich. If you\u2019re unfamiliar, baba ghanoush is a hummus-like dip made from eggplant, tahini, lemon juice, and olive oil. Most store bought brands have about 30 calories per tablespoon and only a few grams of fat.<\/p>\n\n\n\n

3. Hummus<\/h3>\n\n\n\n
\"hummus<\/figure>\n\n\n\n

Who doesn\u2019t love the versatility of chickpeas? Their subtle, creamy flavor is so adaptive that people have found many ways to flavor them and even turned them into pasta. Mashed chickpeas or hummus will do the trick to replace mayo. Even better, it has about a quarter of the calories with a one tablespoon serving of Hope brand hummus sitting at 25 calories and 3.5 grams of fat.<\/p>\n\n\n\n

4. Low-Fat Cottage Cheese<\/h3>\n\n\n\n
\"closeup<\/figure>\n\n\n\n

Cottage cheese may seem like an odd replacement for mayo. While the consistency isn\u2019t exactly the same, its light, creamy flavor can replace mayo in some salads or even tuna. A half cup of low-fat cottage cheese has 83 calories, 11 grams or protein, and only 1 gram of fat!<\/p>\n\n\n\n

5. Low-Fat Greek Yogurt<\/h3>\n\n\n\n

Greek yogurt can be seasoned and made into a dip or watered down and made into a flavorful dressing. It\u2019s a great mayo alternative in coleslaw and tuna salad. You can even create sauces for chicken and other types of protein! Greek yogurt. Low-fat Greek yogurt has about one calorie per gram.<\/p>\n\n\n\n

6. Mustard<\/h3>\n\n\n\n
\"bottle<\/figure>\n\n\n\n

If you\u2019re not looking for a creamy mayo alternative, mustard is a great spread that will keep bread from feeling too dry or add flavor to your veggies. It\u2019s relatively low-calorie, and doesn\u2019t contain fat like some of the other options.<\/p>\n\n\n\n

7. Olive Oil<\/h3>\n\n\n\n

A large component of mayonnaise is oil after all! Keep it simple and drizzle olive oil on salad or on your sandwich. While olive oil is a good alternative because it doesn\u2019t have as many additives as mayo, it\u2019s still a high-calorie swap, so be aware of this if you choose it.<\/p>\n\n\n\n

8. Pesto<\/h3>\n\n\n\n

Pesto is one of the most flavorful options. It\u2019s made from olive oil, basil, pine nuts and parmesan cheese. According to the USDA database, a one tablespoon serving can range from 30 calories to upwards of 100 depending on the type you buy, so be sure to check the label. Better yet, make your own! Pesto is an especially great addition to pasta salad.<\/p>\n\n\n\n

9. Tapenade<\/h3>\n\n\n\n

Similar to pesto, tapenade is a flavorful spread typically made from a mixture of olives, olive oil, capers, garlic, lemon juice, and other herbs and spices. It\u2019s fairly easy to make at home, and pairs well with salads and pasta. It has about 40 calories per tablespoon.
<\/p>\n\n\n\n

If you\u2019re craving mayo, try one of these alternatives! Most have half (or less) calories, and many mayo substitutes provide the creamy addition you\u2019re looking for without as much fat.
<\/p>\n","protected":false},"excerpt":{"rendered":"

How do you feel about mayonnaise? In my experience it\u2019s one of the most contested condiments. People either love its creamy, salty goodness, or cringe at its fatty, slimy texture. 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