The Autoimmune Protocol (AIP) diet is designed to reduce inflammation and support gut healing by eliminating potentially problematic foods, including eggs and industrial seed oils commonly found in commercial mayonnaise. Adhering to these restrictions doesn't mean sacrificing creamy textures and flavor. Fortunately, several simple, compliant, and delicious homemade alternatives can perfectly replace traditional mayo.
Avocado-Based AIP Mayonnaise
Avocado is a fantastic base for an egg-free, AIP-compliant mayonnaise substitute, offering a creamy texture and a rich source of healthy fats. Its neutral flavor profile allows it to easily absorb other seasonings, making it incredibly versatile.
Simple Avocado Mayo Recipe
To make a quick and easy avocado mayo, you will need a high-speed blender or an immersion blender and the following ingredients:
- 1 ripe medium avocado
- ¼ cup extra virgin olive oil or avocado oil
- ¼ cup full-fat canned coconut milk
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic powder
- Salt to taste
Instructions:
- Add the pitted and peeled avocado, coconut milk, apple cider vinegar, garlic powder, and salt to your blender or jar.
- Blend on high until the mixture is smooth and creamy. Scrape down the sides if necessary.
- While the blender is still running, slowly drizzle in the avocado or olive oil. Continue blending until a thick and creamy consistency is achieved.
- Taste and adjust seasonings as needed. Transfer to an airtight container and store in the refrigerator for up to a week.
Coconut Cream Mayonnaise
For a different flavor profile, a mayonnaise substitute made with full-fat coconut cream provides an incredibly rich and creamy texture. This option is excellent for those who may have an aversion to the taste of avocado or prefer a different base.
Egg-Free Coconut Cream Mayo
To create a batch of creamy coconut mayo, you will need just a few ingredients and an immersion blender.
- ¼ cup full-fat coconut milk (canned, chilled overnight)
- ½ cup avocado oil (at room temperature)
- 1 tablespoon lemon juice
- Pinch of sea salt
- ¼ teaspoon garlic powder (optional)
Instructions:
- Add the chilled coconut cream, lemon juice, salt, and garlic powder (if using) to a jar that fits your immersion blender perfectly.
- Place the immersion blender at the bottom of the jar and turn it on to high speed. Do not move it yet.
- Allow the blender to run for about 30 seconds until the mixture begins to emulsify.
- Slowly lift the blender up and down while continuing to blend until the mixture becomes thick and creamy, about one minute.
- Transfer to a clean jar and refrigerate for a few hours to allow it to thicken further.
Other AIP-Compliant Condiment Ideas
While homemade mayo substitutes are great, other simple AIP-compliant condiments can add flavor and creaminess to your meals:
- Avocado Mash: Simply mashing a ripe avocado with a little lime juice and salt creates a quick, creamy spread for lettuce wraps or burgers.
- Olive Oil with Herbs: A simple dressing of high-quality extra virgin olive oil, apple cider vinegar, and fresh herbs like dill or parsley is a fantastic topping for salads.
- Coconut Aminos: This soy-sauce alternative can be used as a base for marinades or dressings to add a savory, umami flavor.
- Guacamole: A compliant guacamole is essentially a flavorful avocado mash with added ingredients like onion powder and garlic powder.
- Nightshade-Free Tomato Sauce: Create a "tomato-less" sauce using a blend of sweet potato and carrots for a flavorful addition to many dishes.
Comparison of AIP Mayonnaise Substitutes
| Feature | Avocado-Based Mayo | Coconut Cream-Based Mayo |
|---|---|---|
| Primary Ingredient | Ripe Avocado | Full-fat Coconut Cream |
| Texture | Very creamy, similar to traditional mayo | Creamy, slightly lighter mouthfeel |
| Flavor Profile | Neutral, slightly earthy | Hint of coconut flavor, can be neutralized |
| Stability | Best used within a week; may brown slightly over time | Stays white and creamy; can thicken more when chilled |
| Best For | Sandwich spreads, dips, creamy salad dressings | Chicken salad, coleslaw, sauces |
| Emulsification | Blends easily, very stable | Requires chilling and slow oil addition |
| Sourcing | Readily available | Canned, full-fat is crucial |
How to Choose the Best AIP Mayonnaise for You
Your choice of AIP mayonnaise substitute depends on your personal taste preferences and how you plan to use it. If you're looking for a near-identical texture and neutral flavor for sandwiches and dips, the avocado-based version is an excellent choice. For those who enjoy a subtle hint of coconut or want a very stable, whiter mayo for salads, the coconut cream option is ideal. Remember to avoid store-bought versions unless you can confirm all ingredients are AIP-compliant, as many contain problematic seed oils and additives. Making your own at home guarantees control over ingredients and freshness. For more information and delicious AIP recipes, you can find many helpful resources online. Autoimmune Wellness.
Conclusion
Finding a compliant and delicious mayonnaise substitute is a simple way to make the AIP diet more enjoyable and sustainable. By using wholesome, allowed ingredients like avocado and full-fat coconut cream, you can create creamy spreads and sauces that rival the traditional versions in texture and flavor. Don't be afraid to experiment with different flavorings like garlic, herbs, and vinegars to find your perfect match. With these options, you can continue to enjoy classic dishes like chicken salad and burgers without compromising your dietary goals.
