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8 alternatives to mayonnaise to help you eat healthy

The creamy texture and tangy flavor of mayonnaise is a staple in many classic recipes—think potato salad, egg salad, pasta salad, sandwiches, burgers, and dips.

But it’s not exactly the pinnacle of healthy seasoning, so you might be wondering if there’s a suitable alternative to mayonnaise.

“Classic mayonnaise is made by emulsifying egg yolks with oil, mustard, and a little lemon juice or vinegar, and salt,” says Faye Esracena, CNMANP, a nutritionist at Beach Body. “Store-bought versions often have many additives and preservatives added to that list.”

Even if you try to make homemade mayonnaise with healthy ingredients, Esracina adds, “the main ingredient is overwhelmingly oil, so 99 percent of the calories come from fat.”

This means that mayonnaise is also calorie-dense.

Just 1 spoon of creamy condiment has 10 grams of fat and 94 calories—and we all know how hard it can be to stick to one serving.

It’s fine to consume small amounts of mayonnaise in a balanced diet, but “replacing mayonnaise with a healthy, low-fat option keeps us from putting our willpower to the test,” Israsina says.

Fortunately, mayonnaise substitutes can also be very tasty, as these 8 delicious substitutes prove.

A bowl of Greek yogurt

1. Low-fat Greek yogurt

Low-fat Greek yogurt has the thickness needed to hold your ingredients together, without the fat content of oily mayonnaise.

a Low fat Greek yogurt Contains 4.7 grams of fat – less than half the fat content of one tablespoon of mayonnaise.

Escerina suggests mixing Greek yogurt with a little mustard and lemon juice to add a tang to potato salad or pasta.

“It’s a good source of protein and probiotics too, so that’s a plus,” she adds.

2. Low fat sour cream

When you need a thicker alternative to mayonnaise than Greek yogurt, sour cream can do the trick.

a A tablespoon of sour cream It contains 2.9 grams of fat and just under 30 calories. Choose Low fat sour creamThat number comes down to 1.6 grams of fat and 20 calories per tablespoon.

Use sour cream in place of mayonnaise in cold sauces or salads, or on sandwiches and burgers—just be mindful of how much you’re using.

3. Avocado

Mashed avocado in a bowl

While not a condiment, chopped (or mashed) avocado lends a creamy texture, making it a good substitute for mayonnaise for burgers, wraps, sandwiches, and even egg salad.

Avocados are a good source of healthy fats – in particular Monounsaturated fatty acids Combined with fiber to help you feel fuller for longer.

Just keep in mind a whole avocado It contains 227 calories, so it’s wise to watch your servings!

You can also stir up some guacamole For a topping full of flavor.

For a spicier, lower-calorie guac, substitute canned green peppers for some avocado.

4. Tofu Mayonnaise

Homemade mayonnaise in a wooden bowl

Create a vegan alternative to mayonnaise by mixing a block of non-GMO tofu with mustard, lemon juice or apple cider vinegar, salt, and a little olive or flaxseed oil, Esracina suggests.

Thanks to the tofu’s unique texture, you won’t need to use as much oil as you normally would when making homemade mayonnaise.

5. Oil and vinegar

Oil and vinegar won’t work as a substitute for mayonnaise in every recipe, but it’s the perfect combination to create a lighter alternative to potato salad that includes mayonnaise.

She explains that store-bought dressings and seasonings — including mayonnaise — often use sunflower or safflower (canola) oil. Dana Ellis Hoeness, Ph.D., MPH, RD, senior dietitian at UCLA Medical Center and upcoming book author A recipe for survival.

But when preparing your own vinaigrette, you can choose one of Healthiest cooking oilsزيوتSuch as avocado oil or pure olive oil.

(Even the healthiest oils are still high in calories, so watch your servings.)

The vinegar adds flavor and flavor to the mix with minimal calories.

balsamic vinegar for him 14 calories per tablespoonapple cider vinegar only 3 calories per tablespoon.

6. Mustard

Wheat bread with a hint of mustard

Replace mayonnaise with a two-part formula: flavor and texture.

Whether you choose creamy Dijon or whole-grain mustard, this requirement includes both categories.

Hunnes recommends using this low-calorie condiment as a substitute for mayonnaise on sandwiches and burgers.

Dijon mustard can also be used as mayonnaise in pasta salad or German-style potato salad.

7. Hummus

Vegetarians and vegans can attest to this being a very tasty sandwich.

Just like mayonnaise, chickpeas add a creamy texture to the equation.

Homemade hummus is your best bet, as you can control the type and amount of oil and tahini used.

(Store-bought versions may use canola oil—and lots of it.)

It usually contains only 1 tablespoon of homemade hummus 27 calories and 1.3 g fat.

8. Store-bought vegan mayonnaise

“There are now plant versions of just about everything,” Hunnes says.

So if you want your mayonnaise alternative to mimic the taste and texture of the real deal as much as possible, ready-made vegan mayonnaise might be a good option.

The key here is to read the ingredient list closely.

“There are some very clean brands that use interesting ingredients like avocado (for softness) and aquafaba (as a binder instead of egg),” Isracena says.

Just stay away from versions that contain preservatives and additives, she adds.

Pro type: If you’re still craving the true flavor of mayonnaise, mix 1 tablespoon of regular mayonnaise with ½ cup of mayonnaise substitute. The flavor of the mayonnaise will show, while the healthy ingredient makes up most of the volume.

What do you think?

Written by Joseph

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