This article explores nine excellent alternatives to mayonnaise, featuring a range of delicious vegan-friendly choices. Mayonnaise, a widely-used kitchen essential, is typically crafted from egg yolks, vinegar, oil, and various spices. Its creamy and tangy flavor profile makes it an ideal ingredient for enhancing sandwiches, wraps, salads, dressings, and dips. However, if you aim to cut down on calories or eliminate eggs from your diet, you might be curious about potential replacements for mayonnaise in your culinary creations. This guide highlights nine of the best substitutes for mayonnaise, including several options that cater to vegan diets.

1. Sour Cream

Sour cream serves as a delightful alternative to mayonnaise, infusing a zesty flavor into a wide variety of dishes. This creamy ingredient not only enhances taste but also offers a modest supply of essential vitamins and minerals, such as vitamin A, riboflavin, and vitamin B12.

When examining the nutritional profile, a standard serving size of 100 grams of sour cream reveals:

  • Calories: 197
  • Protein: 3.3 grams
  • Fat: 20 grams
  • Carbs: 4 grams
  • Vitamin A: 14% of the Daily Value (DV)
  • Riboflavin: 14% of the DV
  • Vitamin B12: 9% of the DV
  • Calcium: 6% of the DV
  • Phosphorus: 6% of the DV

Incorporating sour cream into your cooking is a breeze; simply substitute it for mayonnaise in equal amounts. This versatile ingredient can elevate salads, dips, sandwiches, and spreads, adding a refreshing twist to your cherished recipes. For a taste of India, consider using dahi (yogurt) as a lighter alternative, while in Australia, sour cream is often included in creamy potato dishes. Japanese cuisine sometimes features a similar dairy product called sour cream in fusion recipes, and in Canada, it's a staple for rich dips and sauces.

2. Pesto

Pesto is a beloved paste-like sauce originating from Italy, crafted from pine nuts, fresh basil, garlic, cheese, and aromatic olive oil. This delightful blend not only enhances the flavor of various dishes but also provides a range of nutritional benefits.

Unlike mayonnaise, pesto boasts a richer, nuttier flavor profile, making it an excellent alternative in many recipes. Incorporating pesto into your diet can help boost your intake of essential nutrients such as vitamin E, vitamin K, manganese, and healthy monounsaturated fats found in olive oil.

A standard serving of 100 grams of pesto contains:

  • Calories: 426
  • Protein: 5 grams
  • Fat: 42 grams
  • Carbohydrates: 6 grams
  • Fiber: 1.6 grams
  • Vitamin K: 161% of the Daily Value (DV)
  • Vitamin E: 59% of the DV
  • Manganese: 27% of the DV
  • Riboflavin: 22% of the DV
  • Copper: 15% of the DV
  • Calcium: 12% of the DV

For optimal enjoyment, consider substituting pesto for mayonnaise to infuse your sandwiches and wraps with vibrant color and rich flavor. It also pairs beautifully with pasta salads or can be drizzled over sautéed vegetables for an added burst of taste.

3. Greek Yogurt

Greek yogurt is not only a cherished breakfast option but also serves as an excellent alternative to mayonnaise in a variety of culinary creations. This creamy delight is packed with protein and boasts a wealth of micronutrients such as phosphorus, vitamin A, calcium, and zinc, making it a nutritious addition to your diet.

When considering a serving of plain, low-fat Greek yogurt (approximately 100 grams), you can expect to find:

  • Calories: 73
  • Protein: 10 grams
  • Fat: 2 grams
  • Carbs: 4 grams
  • Phosphorus: 11% of the Daily Value (DV)
  • Vitamin A: 10% of the DV
  • Calcium: 9% of the DV
  • Zinc: 5.5% of the DV

This versatile ingredient can impart a rich, creamy texture to dishes such as egg salad, chicken salad, or tuna salad. Furthermore, by substituting it for mayonnaise, you can enhance the nutritional profile and flavor of your favorite homemade salad dressings, making them healthier and more satisfying.

4. Mustard

Mustard serves as an excellent low-calorie substitute for mayonnaise, particularly in wraps and sandwiches, making it a popular choice among health-conscious individuals. Remarkably, a single serving of mustard contains less than 10% of the caloric content found in mayonnaise, making it a smart option for those watching their intake.

When we look at a standard serving of mustard—100 grams—it reveals the following nutritional breakdown:

  • Calories: 60
  • Protein: 3.3 grams
  • Fat: 3.3 grams
  • Carbs: 6.7 grams

For a delightful twist, honey mustard can introduce a sweet and tangy flavor profile to salads and sandwiches. Conversely, Dijon mustard offers a spicier and bolder taste, potentially enhancing certain recipes significantly. Feel free to explore various mustard types as well, such as yellow (peeli) mustard, French, or spicy brown (brun) mustard, each providing unique flavors to your meals.

5. Eggs

When you're short on mayonnaise, creating a homemade egg-based mayo substitute is a breeze with just a handful of simple ingredients. Eggs are not only versatile but also packed with essential nutrients, making them an excellent source of protein, selenium, vitamin B12, and riboflavin.

Each large egg offers a nutritional profile that includes:

  • Calories: 72
  • Protein: 6 grams
  • Fat: 5 grams
  • Carbs: 0.5 grams
  • Selenium: 28% of the Daily Value (DV)
  • Vitamin B12: 21% of the DV
  • Riboflavin: 16% of the DV
  • Vitamin A: 10% of the DV
  • Folate: 9% of the DV

Homemade Mayo

This homemade mayo works wonderfully in any dish that requires mayonnaise, from salads to sandwiches and dips.

Ingredients

  • 1 egg yolk
  • 100g (approximately 1 cup or 237 mL) of olive oil
  • 15 mL (1 tablespoon) of lemon juice
  • Salt to taste

Directions

  1. Begin by whisking the lemon juice and egg yolk together until well blended.
  2. Gradually add the olive oil while continuing to whisk until the mixture is fully combined.
  3. Season the mayo with salt according to your preference.

For pregnant individuals, it’s advisable to use pasteurized eggs in this recipe, as it includes raw eggs. Unpasteurized raw eggs can harbor bacteria that may lead to foodborne illnesses. However, pasteurized raw eggs are considered safe to consume, as indicated by various health authorities globally, including institutions in Canada and Australia.

6. Olive Oil

Olive oil is a treasure trove of healthy unsaturated fats, renowned for its myriad health benefits. Research highlights its potential to combat inflammation, enhance cardiovascular health, and provide a protective effect against specific cancers. This versatile oil is not only beneficial for your health but also serves as a fantastic, vegan-friendly alternative to mayonnaise in a variety of recipes.

When you measure out one tablespoon (approximately 15 grams) of olive oil, you’ll find it contains:

  • Calories: 120
  • Fat: 14 grams
  • Vitamin E: 14% of the Daily Value (DV)
  • Vitamin K: 8% of the DV

It’s essential to note that substituting olive oil for mayonnaise can change the flavor and texture of your dish. Nevertheless, this oil is an excellent way to increase your intake of healthy fats and is particularly suited for recipes such as pasta salads, dips, salad dressings, and various condiments.

7. Avocado

Avocados are celebrated for their heart-healthy fats and can serve as an excellent replacement for mayonnaise in various salads and sandwiches. Their creamy texture and rich flavor make them a versatile ingredient in many dishes. Additionally, avocados boast an impressive array of nutrients, including dietary fiber, copper, folate, and vitamin E, contributing to overall health.

When you look at the nutritional profile of one cup (about 146 grams) of sliced avocado, it reveals a wealth of beneficial components:

  • Calories: 234
  • Protein: 3 grams
  • Fat: 21.5 grams
  • Carbohydrates: 12.5 grams
  • Fiber: 10 grams
  • Copper: 31% of the Daily Value (DV)
  • Folate: 30% of the DV
  • Vitamin E: 20% of the DV
  • Vitamin C: 16% of the DV
  • Potassium: 15% of the DV

Consider replacing traditional mayonnaise with either cubed or mashed avocado in dishes such as tuna or chicken salad for a nutritious twist. For those looking to explore further, creating your very own avocado mayo is a fun and healthy alternative.

DIY Avocado “Mayo”

This homemade mayo substitute is not only vegan but also packed with healthy fats from avocado and olive oil, making it a guilt-free option.

Ingredients

  • 1 ripe avocado, mashed
  • 2 tablespoons (30 mL) of olive oil
  • 1/2 teaspoon (2.5 mL) of lemon juice
  • 1/2 tablespoon (7.5 grams) of Dijon mustard
  • Salt, to taste
  • Garlic powder, to taste
  • Onion powder, to taste
  • Black pepper, to taste

Directions

  1. Combine the mashed avocado, olive oil, lemon juice, and Dijon mustard in a food processor. Blend until you achieve your desired consistency.
  2. Season to taste with salt, garlic powder, onion powder, and black pepper for an added flavor kick.

8. Hummus

Characterized by its creamy texture and delightful taste, hummus serves as a flexible ingredient that can easily be used in place of mayonnaise across various culinary creations. This Middle Eastern dip is not only flavorful but also packed with essential nutrients, making it a fantastic addition to your diet.

Rich in fiber, protein, and an array of vital micronutrients, hummus is a health-conscious choice. For a standard serving size of 100 grams, it offers:

  • Calories: 260
  • Protein: 8.3 grams
  • Fat: 18.3 grams
  • Carbs: 20 grams
  • Fiber: 5.8 grams
  • Copper: 56% of the Daily Value (DV)
  • Folate: 28% of the DV
  • Thiamine: 25% of the DV
  • Phosphorus: 18% of the DV
  • Iron: 18% of the DV
  • Zinc: 16% of the DV
  • Selenium: 16% of the DV

While hummus may not seamlessly replace mayonnaise in every recipe, it proves to be an excellent option for wraps and sandwiches. Additionally, consider incorporating it into pasta dishes or tuna salads to enhance the protein and fiber content, while achieving a luscious, creamy consistency.

9. Tahini

Tahini, a beloved condiment crafted from finely ground sesame seeds (til), is renowned for its rich flavor and versatility. Substituting tahini for mayonnaise is a fantastic strategy to elevate pasta salads, enriching them with additional nutrients while enhancing their taste.

In a standard serving of one tablespoon (approximately 15 grams) of tahini, you will find:

  • Calories: 89
  • Protein: 3 grams
  • Fat: 8 grams
  • Carbohydrates: 3 grams
  • Fiber: 1.5 grams
  • Copper: 27% of the Daily Value (DV)
  • Thiamine: 15% of the DV
  • Phosphorus: 9% of the DV
  • Selenium: 9% of the DV
  • Iron: 7% of the DV

If you're looking for a delightful vegan dressing, consider this simple recipe that can seamlessly replace mayonnaise in your salads:

Homemade Tahini Dressing

Ingredients

  • 2 tablespoons (60 grams) of tahini
  • 2 tablespoons (60 mL) of olive oil
  • 2 tablespoons (60 mL) of freshly squeezed lemon juice
  • 2 tablespoons (60 mL) of water
  • Salt, to taste
  • Pepper, to taste
  • Garlic powder, to taste

Directions

  1. In a mixing bowl, combine tahini, olive oil, lemon juice, and water.
  2. Season the mixture with salt, pepper, and garlic powder according to your preference.

The Key Takeaway

If you find yourself without mayonnaise or are simply looking to cut down on calories, there are numerous tasty alternatives to consider. From yogurt to avocado, each substitute can add a unique flavor profile and texture to your dishes.

Don’t hesitate to explore the variety of options mentioned above to transform your beloved recipes into mayo-free delights.