No shocker here: Mayonnaise is not a healthy topping for your sandwiches or salads. In fact, a single tablespoon of mayo has 57 calories, 8% of your daily value of overall fat and 4% of your daily value of saturated fat. Of course, most people use a lot more than a single tablespoon.
To cut out or reduce the amount of mayo that you use, I recommend the following healthy mayonnaise alternatives:
- Avocado. Mashed up, avocado prevents your sandwich from tasting too dry. You can even drizzle a little olive oil over the avocado – or, if you’d like an extra kick, opt for guacamole.
- Greek yogurt. In a potato salad or coleslaw, Greek yogurt is a delicious and healthy mayo substitute. Ensure that you use plain Greek yogurt instead of the flavored varieties. To liven up the yogurt, you may want to add a bit of olive oil, spices (like dill or garlic powder) and even a few tablespoons of low-fat mayo per every cup of Greek yogurt.
- Sun-dried tomatoes marinated in olive oil. For a different but still mouth-watering flavor, top your sandwich with marinated sun dried tomatoes. The heart-healthy olive oil gives the tomatoes just enough moisture to prevent your sandwich from being dry.
- Vinaigrette dressings. Many store-bought dressings are just as bad (or even worse) than mayonnaise, so mix together a quick homemade vinaigrette using vinegar, olive oil and seasonings. It’s a great mayo alternative for sandwiches.
- Mustard. Mustard has been associated with a number of health benefits and only has a few calories per serving – making it a much healthier condiment than mayonnaise.
- Hummus. I love hummus! Whether you make your own or buy it fresh from the market, hummus is a healthy addition to your lunchtime sandwich. Because nutritional information can vary from brand to brand, read the label carefully.
- Pesto. Made from basil and olive oil, pesto can give your sandwich a a rich and unique flavor. Since pesto is made from olive oil, you’ll be getting the essential fats your body needs.
- Nayonaise. Made from soy, nayonaise is vegan alternative to mayonnaise – and it has about half the calories and fat. It can be used in chicken salads, potato salads, sandwiches, etc.
- Olive oil mayo. Not ready to kick mayonnaise altogether? Fear not. Find a mayonnaise made from heart-healthy olive oil and you’ll get the best of both worlds. Though still calorie-dense and rich in fats, it’s the good kind of fat that your body requires.
- Light aioli. Try this recipe: Combine 1 cup (8 ounces) of silken firm tofu, 2 tbsp fresh lemon juice, 2 tbsp olive oil, 3 large minced garlic cloves, 1/2 tsp salt and 1/8 tsp ground black pepper into a blender. Blend until smooth and use anywhere you’d use mayo.
Believe it or not, there is life after mayo! And if you have any great mayo alternatives for sandwiches or salads, let me know in the comments below!