What is a good substitute for mayonnaise on the Mediterranean diet?

October 18, 2025 •

4 min read

Over $2 billion worth of mayonnaise is consumed in the US every year, making it a beloved condiment, but its high-fat profile doesn't align with Mediterranean eating principles. So, what is a good substitute for mayonnaise on the Mediterranean diet that offers similar creaminess and flavor without the unhealthy fats?

Quick Summary

Explore healthy, delicious alternatives to mayonnaise that fit the Mediterranean diet, focusing on nutrient-rich spreads and dips like Greek yogurt, hummus, and mashed avocado. Learn how these swaps provide creamy texture and flavor while boosting the nutritional value of your meals.

Key Points

Greek Yogurt: A protein-packed, tangy substitute for mayo in salads, dips, and sandwiches.
Mashed Avocado: Offers rich, creamy texture and heart-healthy fats, ideal for sandwiches and wraps.
Hummus: A flavorful, fiber-rich spread that adds a nutty, savory twist to meals.
Tahini Sauce: Thinned with lemon and water, this sesame seed paste makes a delicious, nutty dressing.
Olive Oil Emulsion: A simple mix of olive oil and lemon juice creates a light, zesty dressing for salads.

Why Mayonnaise Doesn't Fit the Mediterranean Diet

Traditional mayonnaise, especially the store-bought variety, is typically high in saturated fat and calories derived from processed vegetable oils. The Mediterranean diet, however, emphasizes heart-healthy monounsaturated fats from sources like olive oil and limits highly processed foods. Substituting high-fat, commercial mayonnaise is a key step toward aligning with the Mediterranean eating pattern.

The Best Mediterranean-Friendly Mayo Swaps

Greek Yogurt Plain Greek yogurt is a versatile and protein-packed substitute for mayonnaise. Its tangy flavor and thick, creamy texture make it ideal for chicken or tuna salad, deviled eggs, and creamy dressings. For a thinner consistency, simply whisk in a little lemon juice or water. A non-fat or low-fat variety can be an excellent low-calorie option, adding probiotics and protein to your meal.

Mashed Avocado For a richness and texture similar to mayonnaise, mashed avocado is a fantastic choice. Rich in heart-healthy monounsaturated fats and fiber, it's perfect for sandwiches, wraps, and even egg salad. To enhance the flavor, simply mix with a squeeze of fresh lime juice and a sprinkle of salt and pepper.

Hummus This popular Mediterranean spread, made from chickpeas, tahini, olive oil, and lemon juice, offers a similar creaminess to mayo but with added protein and fiber. It works beautifully as a spread on sandwiches, in wraps, or mixed into salads for extra creaminess and a boost of nutrients. Homemade hummus is simple to make and allows for complete control over ingredients and flavor.

Tahini Made from ground sesame seeds, tahini is a staple in Mediterranean cuisine and offers a nutty, rich flavor. It can be thinned with water and lemon juice to create a creamy sauce or dressing, or used as is for a thicker, richer spread. While higher in calories, its healthy fats and nutrients make it a suitable replacement when used in moderation.

Olive Oil & Lemon Juice A simple emulsion of extra virgin olive oil and fresh lemon juice can replace mayonnaise in many salads, such as potato salad or coleslaw. This combination provides all the health benefits of olive oil and a bright, zesty flavor that is naturally aligned with the Mediterranean diet's core principles. Experiment with different vinegars for varied flavor profiles.

Customizing Your Mediterranean Mayo Swap

The beauty of these alternatives lies in their versatility. You can enhance the flavor profile of any substitute with herbs, spices, and other simple additions.

For a spicy kick: Mix a dash of sriracha or red pepper flakes into Greek yogurt or hummus.
For an herby taste: Blend fresh dill, parsley, or chives into Greek yogurt for a fresh, savory spread.
For a smoky flavor: Add a pinch of smoked paprika to your mashed avocado.
For a garlic-infused twist: Mince a clove of fresh garlic into hummus or a tahini-based sauce for a Mediterranean-style aioli.

Comparison of Mayonnaise Alternatives


Alternative	Consistency	Flavor Profile	Best For...
Greek Yogurt	Thick, creamy	Tangy	Salads (tuna, chicken), dips, dressings
Mashed Avocado	Rich, smooth	Mild, buttery	Sandwiches, wraps, egg salad
Hummus	Thick, paste-like	Savory, nutty	Sandwich spreads, wraps, veggie dip
Tahini Sauce	Creamy, pourable	Nutty, earthy	Dressings, sauces, marinades
Olive Oil Emulsion	Light, liquid	Zesty, bright	Salad dressings, potato salad

Easy Recipes for Mediterranean Mayo Swaps

1. Greek Yogurt & Herb Dip

Combine 1 cup plain Greek yogurt, 1 tbsp chopped fresh dill, 1 tbsp chopped parsley, 1 clove minced garlic, and a squeeze of fresh lemon juice.
Mix thoroughly and season with salt and pepper. Chill for 30 minutes to let flavors meld. Perfect for a veggie platter.

2. Creamy Avocado Spread

Mash one ripe avocado with a fork until smooth.
Stir in 1 tbsp lime juice, a pinch of garlic powder, and a sprinkle of salt.
Use on sandwiches, toast, or as a creamy base for egg salad.

3. Simple Tahini Dressing

Whisk together 1/4 cup tahini, 2 tbsp water, 2 tbsp fresh lemon juice, and a pinch of salt.
Add more water if a thinner consistency is desired. Great drizzled over salads or roasted vegetables.

Conclusion

Making a dietary shift from traditional mayonnaise is a positive step toward embracing the heart-healthy principles of the Mediterranean diet. With versatile and delicious alternatives like Greek yogurt, mashed avocado, hummus, and tahini, you can easily replicate the creamy texture of mayo while adding a boost of beneficial nutrients. These healthy substitutes not only honor the flavors of Mediterranean cuisine but also support overall wellness, proving that delicious food doesn't have to compromise health. By incorporating these simple swaps, your journey toward healthier eating is both flavorful and satisfying.

Frequently Asked Questions

Yes, you can substitute Greek yogurt for mayonnaise in a 1:1 ratio in many recipes, such as chicken salad, deviled eggs, or dressings. It will add a tangier flavor and a lighter, protein-rich profile.

To make a homemade avocado mayonnaise, simply blend ripe avocado with a touch of extra virgin olive oil, fresh lemon juice, and seasonings like garlic powder until smooth and creamy. Unlike traditional mayo, this version uses healthy fats.

Hummus is a great alternative because it provides extra protein and fiber from chickpeas, along with healthy fats from olive oil and tahini. It has fewer calories per tablespoon than traditional mayonnaise and adds a flavorful, nutrient-dense boost.

Yes, tahini can be used as a creamy, nutty-flavored sandwich spread. For a smoother consistency, you can thin it with a little water and lemon juice. It pairs particularly well with vegetables and roasted meats.

It depends on the ingredients. Many commercial 'olive oil' mayos are a blend of oils, often containing less expensive processed vegetable oils. Always check the ingredient list to ensure it primarily contains extra virgin olive oil and no unwanted additives.

While alternatives offer a different flavor, you can get a similar creamy texture and tangy profile from Greek yogurt mixed with a little Dijon mustard and lemon juice. For a more intense flavor, try making homemade mayo with avocado oil, as its flavor is milder than extra virgin olive oil.

For a Mediterranean-style potato salad, you can use Greek yogurt for a creamy base or a simple dressing of extra virgin olive oil and lemon juice for a lighter alternative. Both are delicious and healthier than mayonnaise.