Can You Have Mayonnaise on AIP? Finding Safe and Delicious Alternatives

November 3, 2025 •

3 min read

According to the National Institutes of Health, the Autoimmune Protocol (AIP) diet eliminates common inflammatory foods like eggs, making traditional mayonnaise non-compliant. So, can you have mayonnaise on AIP? The answer is no, not the regular kind, but several creative and tasty alternatives exist.

Quick Summary

Standard mayonnaise is prohibited on the AIP diet due to its egg and seed oil content. However, delicious egg-free alternatives can be made at home using AIP-compliant ingredients like avocado or coconut oil.

Key Points

Traditional Mayo is Not AIP Compliant: It contains eggs and non-compliant seed oils, both eliminated during the AIP protocol's initial phase.
Make Your Own AIP Mayo: Delicious and creamy alternatives can be crafted at home using safe ingredients like avocado, coconut butter, and avocado oil.
Immersion Blending is Key: A hand immersion blender is the most effective tool for making a thick, egg-free avocado oil mayonnaise.
Store-Bought Options Require Vigilance: When buying pre-made, meticulously check for 100% compliant ingredients and no hidden additives.
Reintroduce with Caution: The reintroduction phase of AIP is the time to test your tolerance for eggs, which could eventually lead to egg-based, homemade mayo if tolerated.
Coconut Butter is a Unique Base: For a different flavor profile and texture, coconut butter and compliant olive oil can be used to make a tasty AIP mayo.
Avocado Aioli Offers a Fresh Twist: An avocado-based aioli provides a flavorful, herbal, and egg-free alternative that is perfect as a dip or topping.

Is Traditional Mayonnaise AIP Compliant?

Traditional mayonnaise is an emulsion of egg yolk, oil, and an acidic ingredient like vinegar or lemon juice. While a staple in many kitchens, it contains two ingredients that are strictly eliminated during the initial phase of the Autoimmune Protocol (AIP) diet: eggs and seed-based oils.

Eggs

Eggs, particularly the whites, are a common food allergen and are removed during the AIP elimination phase to help reduce inflammation. They are reintroduced later in a structured way to assess tolerance.

Incompatible Oils

Most store-bought mayonnaises are made with non-compliant seed oils, such as soybean, canola, or sunflower oil, all of which are pro-inflammatory and eliminated on the AIP diet.

Discovering Your AIP Mayonnaise Alternatives

Fortunately, giving up traditional mayonnaise doesn't mean sacrificing creamy condiments. Many delicious AIP-compliant alternatives can be made at home using safe ingredients. The core of a good AIP mayo substitute is a compliant fat, a liquid emulsifier, and a source of acid.

Homemade AIP Avocado Oil Mayo

Using a hand immersion blender is the most popular method for creating a thick, creamy, egg-free mayonnaise.

Ingredients: Avocado oil, palm shortening (optional, for firmness), apple cider vinegar or lemon juice, and sea salt.
Method: Combine all ingredients in a jar just wide enough for your immersion blender head. Blend until an emulsion forms, starting at the bottom before moving up. Chill for a few hours to thicken further.

Cilantro Avocado Aioli

This recipe uses a whole avocado as the base, providing a rich, creamy texture without any eggs.

Ingredients: Avocado, coconut milk, cilantro, lime juice, and sea salt.
Method: Blend all ingredients in a blender until smooth. Store in an airtight container in the fridge.

AIP Coconut Butter Mayo

Coconut butter provides a unique, smooth texture to this version of an egg-free mayonnaise.

Ingredients: Coconut butter, olive oil (ensure it's not overly peppery or bitter), warm water, lemon juice, and garlic.
Method: Combine ingredients in a blender and blend until a thick sauce forms. Allow it to cool and firm up at room temperature.

Comparison of AIP Mayonnaise Alternatives


Feature	Homemade Avocado Oil Mayo	Cilantro Avocado Aioli	Coconut Butter Mayo
Primary Fat Source	Avocado Oil / Palm Shortening	Avocado	Coconut Butter, Olive Oil
Emulsifier	None needed (Blender-based)	Avocado itself	Coconut butter, blending method
Flavor Profile	Neutral, similar to classic mayo	Tangy, herby, and fresh	Rich, with a subtle coconut flavor
Texture	Very creamy and smooth	Creamy, but can be slightly grainy	Thickens to a solid consistency when chilled
Ease of Preparation	Quick with an immersion blender	Very simple, dump and blend	Requires specific blending to emulsify correctly
Best Used For	Tuna/chicken salad, dressings	Veggie dip, toppings for meat	Creamy sauces, spreads

Navigating Store-Bought AIP Condiments

While homemade is the safest bet, some brands are now producing AIP-compliant products. Always check the ingredients list meticulously.

Look for: Mayonnaise made with 100% compliant oils (avocado or coconut), no eggs, no cane sugar, and no seed-based spices (like mustard powder).
Avoid: Soy lecithin, refined sugars, preservatives, and non-compliant oils or spices.

Reintroducing Eggs and Seed-Based Spices

For those in the reintroduction phase of the AIP diet, you may eventually be able to test if eggs or certain seed-based spices are tolerated. This is a cautious, one-at-a-time process. If you successfully reintroduce eggs, you can then move on to a homemade mayonnaise recipe using egg yolks and a compliant oil, like avocado oil. However, you must still be cautious about reintroducing seed-based spices like mustard if you have not already done so..

Conclusion

While traditional mayonnaise is off-limits during the AIP elimination phase due to eggs and non-compliant oils, there is no need to go without a creamy condiment. Many fantastic, flavorful AIP-compliant alternatives are available to make at home, using ingredients like avocado, coconut butter, and compliant oils. Always check store-bought options carefully and consider a stepwise reintroduction for eggs and seed-based spices if you are in that phase of the protocol. Embracing these creative alternatives ensures you can stick to your dietary goals without compromising on taste.

For more information on the phases of the AIP diet and detailed lists of compliant foods, consult reputable sources like the National Institutes of Health.

Frequently Asked Questions

Regular mayonnaise is not allowed because it is made with ingredients like eggs and seed oils (e.g., soybean or canola oil) that are eliminated during the initial phase of the AIP diet due to their potential inflammatory effects.

To create a creamy texture without eggs, AIP-friendly mayo alternatives often use ingredients like avocado, aquafaba (from modified AIP protocols), or coconut butter.

For AIP-compliant mayonnaise, you should use oils that are approved during the elimination phase, such as avocado oil or extra virgin olive oil. Avocado oil typically yields a more neutral flavor.

Not necessarily. While many paleo mayos are a step in the right direction, they may still contain eggs or seed-based spices like mustard, which are not allowed during the AIP elimination phase. Always read the ingredient list carefully.

An immersion blender is the easiest tool for this. Combine avocado oil, an acid like lemon juice or apple cider vinegar, and sea salt in a jar and blend until an emulsion forms. Some recipes also add palm shortening for extra firmness.

Since mustard is a seed-based spice, it is eliminated on the AIP diet. You can use extra salt, garlic powder, or other compliant herbs to add flavor without using mustard. If you tolerate eggs after reintroduction, you may be able to tolerate mustard later as well.

Reintroducing eggs is part of the later phases of the AIP diet, after a period of strict elimination. You would reintroduce eggs one at a time and monitor for adverse reactions. If successful, you could then try a homemade mayonnaise with eggs, followed by a separate test for any seed-based spices.