10 Healthy Mayo Substitutes.

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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!

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Love you Davey, but there are some sins that must be forgiven. Mayo is a food group for me 🙂

  2. In a similar vein to hummus, I like to use baba ghanoush (a dip made from grilled aubergine) in sandwiches, particularly with any sandwich that has tomatoes in it. Tzatziki is another favourite.

  3. What would you recommend for a tuna mayo sandwich?

    • Hi Joe,

      I recently started dieting and found that I prefer to mix light sour cream and some red wine vinegar into my tuna instead of using mayo. The calories per spoonful are less, and with the vinegar you hardly notice the difference. Try throwing some feta cheese in for a nice tart addition 😉

    • If you like relish- mix tuna with that! (sweet relish is my fave)

    • Avocado, no question about it.. it tastes SOOO much better than with mayo. (And a very simple extra to add to tuna salad, which makes it taste out-of-this world, is toasted sesame seeds. 🙂


      • How old are you Dany, and are you male? Just asking because I’m female and in my 40s now and find it SO unbelievably difficult to Not Keep Gaining wait, let alone lose it. Very frustrating. I really don’t even eat that much, don’t drink soda, etc. Definitely need to exercise more regularly and eat more regularly (like not skip breakfast), and in smaller portions too.

    • Tuna is great with mayo, yes, but it’s even more flavorful with your choice of either salsa , or your favorite type of mustard mixed in. . . Either way, you can’t lose – all taste and almost no additional calories with either choice . . .

  4. Luke blackmore says:

    I love the way davey that u can tell us these thing to help us

  5. Brandon says:

    A couple years back I stopped putting dressings on my sandwiches in favor of avocado. Avocado: Nature’s sandwich lube

  6. Kristina says:

    Dear Davey,

    do it like Mike Tyson, Jared Leto, Brandon Brazier and many more: go vegan, and enjoy diary-free and healthy food. 😉

  7. christopher says:

    i noted 7 ideas listed-then i now can permanently kick mayo-for good.great suggestions-healthy too.

  8. Sorry Davey, but as healthy as i am and as healthy as i want to be, there’s no way im going to give up my Paul Newmans Ranch dressing.

  9. And of course there’s the glorious light mayo.

    Which comes in behind everything you suggested but hey every little bit helps no?

  10. Greek Tzatziki sauce, great on sandwiches and pitas:
    greek yogurt, finely chopped garlic, a little olive oil, oregano, juice from 1/2 a lemon, chopped cucumber (without skin and core), salt and black pepper. Yumyum.

  11. all natural apple butter is great on turkey sandwiches and ham

  12. Hung curd is a great mayonnaise substitute. You can further create a lots of variations simply by adding different herbs and spice to hung curd… it is simply superb

  13. Olive oil is not an essential fat

  14. Hey guys, The best fat loss that I have ever had was with Red hot slim (just google it) Without a doubt the most useful diet that I have ever tried.

  15. Love your work Davey. Cheers

  16. Haven’t found any substitute for Mayo that I’m happy with yet. And the idea of getting an “olive oil” mayo is misleading. There is no mayonnaise that has just olive oil in them. Look for yourself. The first ingredient in all the olive oil mayos is soy oil or canola oil. Neither of which I want to eat on a regular basis. I’ve tried the avocado idea but it’s really bland. I’ve tried adding balsamic vinegar and dijon mustard and don’t care for that. Tofu in my opinion is bad for you. I suppose there are a couple of ideas there I can try.


  1. […] Mayonnaise alternatives: avocado, greek yogurt, mustard, hummus, pesto, olive oil mayo […]

  2. […] And the good part is, if you’re not fond of taste of light mayo (they do vary depending on brand), you can cut it out completely and substitute with mustard or greek yogurt—they are much healthier alternatives. See more. […]

  3. […] And the good part is, if you’re not fond of taste of light mayo (they do vary depending on brand), you can cut it out completely and substitute with mustard or greek yogurt—they are much healthier alternatives. See more. […]

  4. 10 Healthy Mayo Substitutes. | Davey Wavey Fitness

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