Mayonnaise. There’s something about that creamy, silky, almost gelatinous texture– offensive to some, glorious to others. It’s often tangy, or tart even… depending on the brand.
The classic version is calorie dense too, with 90 calories and 10 grams of fat per tablespoon. But despite its thick, white, creamy characteristics, mayo is actually a higher source of healthy unsaturated fats than it is saturated fats: Just 1.5g saturated fat per tablespoon. Not bad, considering it’s as much a fat as it is a condiment (and I’m not talking about the highly-processed fat-free stuff, which is neither fat, nor mayo.)
So you’re likely in one of two camps – a lover or a hater. If you’re a lover, you’ll want this list in your back pocket for the occasional calorie-saver, flavor booster, and oh-no-I’m-out-of-mayo moments. If you’re a hater, well – no need to dismiss a recipe that typically calls for mayo. Use these, instead.
1. Avocado: Creamy and dense, like mayo.
– Smear on sandwiches, and save 77 calories, 9g fat, and 89mg sodium per tablespoon. Plus, you’ll get a gram of fiber in there.
– Make egg salad. (We do use a tablespoon of canola mayo here. Either skip it or add an extra dollop of avo.)
2. Hummus: Nutty and fluffy. 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.
3. Greek Yogurt: Tart and tangy like mayo, same texture, too.
– You can use this sub in basically any recipe. Except for maybe your BLTs. (See Number 6 below for that one.)
– Swap mayo for Greek yogurt in dips and salad dressings. Like this Green Goddess Dressing, this Smoked Salmon Salad, and these Green Beans with Dilly Sauce. Save 90 calories, 11g fat, and 85mg sodium per tablespoon. You’ll add a gram of protein, too.
4. Pesto: Oil-based, like mayo. (But packs a lot more flavor).
– Make potato salad. Save 25 calories, 4g fat per tablespoon.
5. Nut butter. I know. Not the most likely mayo sub. But look at the possibilities it can add to the sandwich routine in your life. Save 2g fat and add 3-4g protein per tablespoon. (Calories are the same.)
6. An Egg. Mayo is an egg-based spread.
– Use an egg instead of mayo on your BLT. You’ll thank me later. Save 29 calories, 6g fat, and add a whopping 6g protein.
More Mayonnaise Ideas: