What is the healthiest mayonnaise alternative?

November 22, 2025 •

4 min read

According to the USDA, a single tablespoon of regular mayonnaise contains around 90 calories and 10 grams of fat, but it's not the only creamy condiment available. For those seeking a nutritious and flavorful swap, finding what is the healthiest mayonnaise alternative is a common culinary quest. This article explores several delicious options to help you replace traditional mayo in your favorite dishes.

Quick Summary

This guide compares popular mayo alternatives like Greek yogurt, avocado, and hummus, detailing their nutritional benefits and ideal uses. It provides a comprehensive look at healthier condiment swaps for sandwiches, salads, and more, offering a path to reducing fat and calories without sacrificing flavor.

Key Points

Greek Yogurt: Use plain Greek yogurt for a high-protein, low-fat, and tangy alternative to mayo, perfect for salads and dressings.
Avocado: Mashed avocado offers a rich, creamy texture with heart-healthy monounsaturated fats, ideal for sandwiches and wraps.
Hummus: A flavorful, fiber-rich spread made from chickpeas that works great on sandwiches and in dressings, providing protein and texture.
Silken Tofu: Pureed silken tofu is a low-calorie, versatile base for homemade vegan mayo that allows for complete flavor customization.
Read Labels: When buying store-bought alternatives, choose products made with healthy oils like avocado or olive oil and avoid those with refined oils or excessive additives.
Consider Your Needs: The "healthiest" choice depends on your specific dietary needs, such as managing fat intake or increasing fiber and protein.

Mayonnaise is a beloved condiment, but its high-fat and calorie content can be a deterrent for health-conscious eaters. Luckily, the culinary world offers a rich variety of healthier, equally delicious alternatives. From tangy dairy products to creamy plant-based spreads, there is a perfect substitute for nearly every application.

The Top Contenders for a Healthy Swap

Greek Yogurt

Plain, non-fat Greek yogurt is a versatile and popular choice for replacing mayo due to its similar creamy texture and tangy flavor. A 1:1 swap works seamlessly in dishes like chicken salad, deviled eggs, and creamy dressings. It offers a significant nutritional boost, being high in protein and calcium, while containing a fraction of the fat and calories found in traditional mayonnaise. For those concerned about the tanginess, a little Dijon mustard or a splash of lemon juice can help balance the flavor profile.

Mashed Avocado

Mashed avocado provides a buttery, rich texture that makes it an excellent, nutrient-dense substitute for mayo on sandwiches and in wraps. It's a great source of heart-healthy monounsaturated fats, fiber, and vitamins like E and K. While higher in fat than Greek yogurt, it's the 'good' kind of fat that contributes to satiety. To use it as a spread, simply mash it with a fork and add a little lemon or lime juice to prevent browning. For tuna or egg salad, a bit of mashing creates a creamy, satisfying bind.

Hummus

Made from chickpeas, tahini, olive oil, and spices, hummus is a flavorful and fiber-rich condiment. While it has a distinct nutty taste, it provides a similar thick and creamy consistency, making it a great sandwich spread or dip. The protein and fiber content in hummus can help you feel fuller longer. Use it liberally in wraps, on sandwiches, or as a base for creamy salad dressings.

Silken Tofu

For a vegan-friendly and low-calorie option, pureed silken tofu is a fantastic choice. Blended with a food processor and seasoned with lemon juice, mustard, and salt, it can mimic the texture of mayonnaise with a neutral taste. This allows you to control the flavor profile completely and adds a protein punch to your meals. Silken tofu works wonderfully in dressings, dips, and cold salads.

Comparison Table of Mayonnaise Alternatives


Alternative	Best For	Nutritional Highlights	Flavor Profile	Pros	Cons
Greek Yogurt	Salads, dips, dressings	High in protein, low in fat	Tangy, creamy	High protein, low calorie	Might be too tangy for some; dairy-based
Mashed Avocado	Sandwiches, wraps	Healthy fats, fiber, vitamins	Buttery, rich	Nutrient-dense, vegan	High in calories; prone to browning
Hummus	Sandwiches, wraps, dips	High in fiber and protein	Nutty, savory	Filling, versatile	Distinct flavor may not suit all recipes
Silken Tofu	Vegan dressings, creamy bases	Low calorie, high protein	Neutral	Highly customizable, very low calorie	Requires blending; best in savory dishes

Homemade Hacks and Ready-Made Alternatives

Creating a healthy mayonnaise alternative at home allows for complete control over ingredients and nutrition. For example, a simple blend of tahini, lemon juice, and water can create a creamy, nutty sauce. Another option is a quick pesto, made with fresh herbs, garlic, and a healthy oil like olive oil, which adds a fresh, vibrant flavor.

If DIY isn't your style, many brands now offer healthier, store-bought mayonnaise made with oils like avocado oil rather than cheaper, refined options. Always check the ingredient list to ensure you're getting a quality product free of unnecessary additives.

Health-Conscious Choices and Considerations

When evaluating what is the healthiest mayonnaise alternative, consider your specific health goals. If you are watching fat intake, Greek yogurt might be your best bet. If you want to boost your intake of healthy fats, avocado is a great choice. For a high-fiber, plant-based alternative, hummus is a reliable option. The key is to find a substitute that not only aligns with your nutritional needs but also fits the flavor and texture of your recipe.

Conclusion

There is no single "healthiest" mayonnaise alternative, as the best choice depends on your dietary preferences and the recipe at hand. Greek yogurt offers a high-protein, low-fat option, while avocado provides healthy fats and a rich, creamy texture. Hummus adds a savory, fiber-packed element, and silken tofu is a versatile, low-calorie vegan base. By exploring these delicious swaps, you can enjoy the creamy consistency you love while adding more nutrients to your meals. Making a conscious choice about your condiments is a simple yet effective step towards a healthier eating plan. Ultimately, the best choice is the one that tastes great to you while supporting your health goals.

How to create your own avocado-based mayo

For a creamy, homemade avocado mayo, mash one ripe avocado until smooth. Stir in one tablespoon of fresh lemon juice, a teaspoon of Dijon mustard, and a pinch of salt and pepper. Adjust seasonings to taste for a perfect, healthy spread.

Frequently Asked Questions

Avocado mayonnaise is often considered healthier because it's made with avocado oil, which contains heart-healthy monounsaturated fats, as opposed to the refined soybean or canola oils commonly used in traditional mayo.

Yes, you can generally use Greek yogurt as a 1:1 substitute for mayonnaise in recipes like salads and dips. However, be aware that its tangier flavor and thinner consistency (if not a thick, full-fat variety) may alter the final taste and texture.

Excellent vegan alternatives include pureed silken tofu, mashed avocado, hummus, and cashew cream. Many store-bought vegan mayo brands also exist, often made with avocado oil or aquafaba.

Mustard is a low-calorie alternative that adds flavor, but it does not provide the same creamy texture as mayonnaise. It works best as a simple, tangy substitute on sandwiches or in dressings.

To thicken a mayo alternative, you can try adding a small amount of tahini, a nut butter, or even blending in a few more soaked cashews if using cashew cream. For Greek yogurt, using a thicker, full-fat version or straining it can help.

Yes, making a healthy mayo alternative at home is simple. Mashed avocado with lemon juice is a quick option. For a vegan alternative, blending silken tofu with vinegar and mustard is an easy process.

Absolutely. A tablespoon of Greek yogurt has significantly fewer calories and less fat than a tablespoon of standard mayonnaise. Swapping with a high-fiber option like hummus or a pureed vegetable spread also helps reduce overall calories and increase nutritional value.