What Is a High Protein Substitute for Mayonnaise?

December 25, 2025 •

4 min read

With a single tablespoon of traditional mayonnaise containing around 90 calories and 10 grams of fat, many are searching for a lighter, high protein substitute for mayonnaise to improve their nutritional intake. This shift can significantly reduce fat and calorie content while boosting the protein needed for satiety and muscle health.

Quick Summary

Explore delicious and creamy high-protein alternatives to mayonnaise, including Greek yogurt, whipped cottage cheese, and hummus, for boosting protein and reducing fat in sandwiches, salads, and dressings.

Key Points

Greek Yogurt: A popular 1:1 substitute for mayonnaise that adds tanginess and significant protein to salads and dressings.
Whipped Cottage Cheese: Blending cottage cheese creates a smooth, creamy, and high-protein spread, perfect for egg salad and dips.
Hummus: This chickpea-based spread provides protein, fiber, and a nutty flavor, ideal for sandwiches, wraps, and as a dip.
Silken Tofu: A mild-flavored, high-protein base for homemade vegan mayonnaise, easily customized with seasonings.
Flavor Customization: Enhance substitutes with lemon juice, Dijon mustard, garlic, or fresh herbs to match the desired taste profile.
Consistency Adjustment: Achieve the right texture by using a high-speed blender and adjusting liquid content with water or oil.

Traditional mayonnaise is a staple for adding creaminess to sandwiches, salads, and dips, but its high fat and calorie content can be a concern for those focused on a healthy diet. Fortunately, several high-protein alternatives offer a similar texture with added nutritional benefits. By swapping out mayo for a protein-rich option, you can create satisfying and flavorful meals that support your health goals. This guide explores the best high-protein substitutes for mayonnaise, how to use them, and which might be the best fit for your next meal.

The Creamy Contenders: High-Protein Mayo Alternatives

Greek Yogurt: The Versatile Cream

Greek yogurt is one of the most popular and versatile substitutes for mayonnaise. It offers a thick, creamy consistency and a tangy flavor that can be easily adapted to a wide range of recipes. A single serving of Greek yogurt typically contains around double the protein of regular yogurt, making it a fantastic protein-rich option. For spreads and dressings, it can be used as a 1:1 replacement for mayonnaise. To mimic the savory flavor of mayo, simply mix plain Greek yogurt with a bit of Dijon mustard and a squeeze of fresh lemon juice. It works exceptionally well in chicken, tuna, or egg salad, and as a base for creamy salad dressings.

Whipped Cottage Cheese: The Silky Smooth Surprise

Cottage cheese is known for its high protein content, but its lumpy texture can be a deal-breaker for some. The secret is to blend it until smooth. Pureed cottage cheese becomes a silky, high-protein spread that works perfectly in sandwiches, dips, and salads. When used in a classic egg salad, it provides a creamy texture and a delicious tang without the high fat of mayonnaise. This swap is particularly effective for those seeking a healthier version of comfort foods. Whipped cottage cheese is a game-changer for adding protein and creaminess to many dishes.

Hummus: The Flavorful Fiber-Rich Spread

Made from chickpeas, tahini, lemon, and spices, hummus is a powerhouse of protein and fiber. This Middle Eastern spread has a creamy, smooth texture that makes it an excellent substitute for mayonnaise on sandwiches and wraps. Its nutty and savory flavor profile adds a new dimension to your meals. Hummus works well as a spread on veggie burgers or mixed into a quick and easy tuna salad. Choosing a store-bought brand made with extra-virgin olive oil is recommended, or you can make your own for better control over ingredients.

Silken Tofu: The Vegan Protein Powerhouse

For those following a plant-based diet, silken tofu is an outstanding high-protein alternative to mayonnaise. When blended with a food processor, silken tofu creates a smooth, neutral-flavored base that can be seasoned to mimic traditional mayonnaise. By adding lemon juice, apple cider vinegar, Dijon mustard, and salt, you can create a protein-packed and dairy-free spread. The mild taste of tofu means it readily absorbs the flavors of other ingredients, making it ideal for chicken salad, dips, and creamy dressings.

How to Create the Best Protein-Packed Spreads

Embrace the Blender: For the smoothest texture, use a high-powered blender or food processor. This is essential for whipping cottage cheese or silken tofu into a creamy consistency.
Flavor is Key: Since many substitutes have milder or tangier flavors than mayonnaise, don't be shy with seasonings. Garlic powder, onion powder, fresh herbs, or a dash of black pepper can make a significant difference.
Perfect the Consistency: If your substitute is too thick, thin it with a little water, unsweetened almond milk, or a touch of olive oil. For thicker spreads, start with less liquid.
Give it Time to Chill: Many homemade spreads benefit from a little time in the refrigerator. This allows the flavors to meld and the texture to firm up, often improving the taste and mouthfeel.

High-Protein Mayo Substitutes Comparison Table


Substitute	Protein Content (per 100g)	Best For	Flavor Profile	Texture	Notes
Greek Yogurt	~10-15g	Salads (chicken, tuna), dressings, dips	Tangy, creamy	Smooth, thick	Excellent 1:1 replacement; contains probiotics.
Whipped Cottage Cheese	~11g	Egg salad, dips, sandwiches	Mild, slightly tangy	Smooth, creamy (when pureed)	Easy to make and very high in protein.
Hummus	~11g	Sandwiches, wraps, dip for veggies	Nutty, savory, slightly lemony	Smooth, thick	Adds healthy fats and fiber; a fantastic vegan option.
Silken Tofu	~8g	Vegan mayo, creamy dressings, dips	Mild, neutral	Silky smooth (when blended)	Extremely versatile, absorbs other flavors easily.
Paneer	~14g	Sandwiches, rolls, burgers	Mild, milky, slightly acidic	Creamy (when blended)	Offers a very high protein count and can be used in savory contexts.

Conclusion: Choosing Your Best Mayonnaise Alternative

Choosing the right high-protein substitute for mayonnaise depends on your dietary needs and the recipe. For a tangy and creamy spread for salads, Greek yogurt is a perfect choice. If you're after an ultra-smooth, high-protein base for egg salad, whipped cottage cheese is a delicious solution. Hummus is the go-to for adding both protein and a distinct, savory flavor to sandwiches and wraps. For those needing a vegan option, silken tofu provides a versatile and protein-packed base for homemade mayonnaise. Experiment with these options to find your favorite and make a simple swap that significantly boosts the nutrition of your meals. For more on how to incorporate Greek yogurt into various dishes, see this guide from U.S. Dairy.

Frequently Asked Questions

For a texture most similar to mayonnaise, whipped cottage cheese or blended silken tofu are the best options. Pureeing them in a blender removes any lumps, creating a smooth and creamy consistency.

While you can use Greek yogurt in cold dishes like potato or tuna salad, adding it to warm dishes can cause it to curdle. It's best to stir it in off the heat or use it as a finishing swirl.

Hummus has a distinct nutty and savory flavor, so it's not an exact flavor match for mayonnaise. It is excellent in recipes where its flavor complements other ingredients, such as sandwiches, wraps, and tuna salad.

You can make a high-protein vegan mayo by blending silken tofu with lemon juice, Dijon mustard, and a neutral oil like avocado oil until smooth. Add seasonings to taste.

Yes, to use cottage cheese as a mayo substitute, you should puree it in a blender or food processor until it becomes completely smooth and creamy. This eliminates the lumpy texture of the curds.

The shelf life depends on the ingredients. For example, homemade paneer mayonnaise can last up to 15-20 days, while a cottage cheese egg salad should be consumed within three days due to the eggs. Always store them in an airtight container.

High-protein mayo alternatives help increase your protein intake, which promotes satiety and supports muscle maintenance. They also typically contain less fat and fewer calories than traditional mayonnaise.