9 Scrumptious Mayonnaise Substitutes (Including Vegan Options)

1. Sour cream

Sour cream can add a fresh zip of flavor to almost any recipe that calls for mayonnaise.

It also contains several vitamins and minerals in small amounts, including vitamin A, riboflavin, and vitamin B12.

Two tablespoons (30 grams) of sour cream contain (1):

• Calories: 59
• Protein: 1 gram
• Fat: 6 grams
• Carbs: 1.5 grams
• Vitamin A: 4% of the Daily Value (DV)
• Riboflavin: 4% of the DV
• Vitamin B12: 3% of the DV
• Calcium: 2% of the DV
• Phosphorus: 2% of the DV

You can use sour cream in recipes that require mayonnaise by simply swapping in an equal amount.

Try adding it to salads, dips, sandwiches, and spreads to give your favorite recipes a refreshing twist.

2. Pesto

Pesto is a popular paste-like sauce made from pine nuts, basil, garlic, cheese, and olive oil.

While it has a nuttier flavor than mayonnaise, you can use it in certain recipes to increase your intake of vitamin E, vitamin K, manganese, and the healthy monounsaturated fats in olive oil.

A 1/4-cup (61-gram) serving of pesto contains (2):

• Calories: 260
• Protein: 3 grams
• Fat: 26 grams
• Carbs: 4 grams
• Fiber: 1 gram
• Vitamin K: 98% of the DV
• Vitamin E: 36% of the DV
• Manganese: 17% of the DV
• Riboflavin: 14% of the DV
• Copper: 10% of the DV
• Calcium: 8% of the DV

For best results, use pesto in place of mayo to add a pop of color and flavor to sandwiches and wraps.

It also works well in pasta salad or drizzled over sautéed veggies as a tasty topping.

3. Greek yogurt

Although Greek yogurt is a beloved breakfast food, it also makes a great substitute for mayonnaise in many other recipes.

Greek yogurt is not only rich in protein but also a great source of micronutrients, including phosphorus, vitamin A, calcium, and zinc.

A 7-ounce (200-gram) serving of plain, low fat Greek yogurt contains (3):

• Calories: 146
• Protein: 20 grams
• Fat: 4 grams
• Carbs: 8 grams
• Phosphorus: 22% of the DV
• Vitamin A: 20% of the DV
• Calcium: 18% of the DV
• Zinc: 11% of the DV

Greek yogurt can bring a thick, creamy texture to recipes like egg salad, chicken salad, or tuna salad.

You can also use it in place of mayonnaise to boost the nutritional value and flavor of your favorite homemade salad dressing recipes.

4. Mustard

Mustard can be a great low calorie alternative to mayonnaise for wraps and sandwiches.

In fact, a serving of mustard contains less than 10% of the calories found in mayonnaise (4, 5).

One tablespoon (15 grams) of mustard contains (4):

• Calories: 9
• Protein: 0.5 grams
• Fat: 0.5 grams
• Carbs: 1 gram

Honey mustard can add a sweet and tangy taste to salads and sandwiches. On the other hand, Dijon mustard is a bit more spicy and bold, which may be a better option for certain recipes.

You can experiment with other varieties as well, including yellow, French, or spicy brown mustard.

5. Eggs

If you’re running low on mayonnaise, you can easily whip up your own egg-based mayo substitute at home using a few simple ingredients.

Eggs are highly nutritious and a great source of protein, selenium, vitamin B12, and riboflavin.

One large egg contains (6):

• Calories: 72
• Protein: 6 grams
• Fat: 5 grams
• Carbs: 0.5 grams
• Selenium: 28% of the DV
• Vitamin B12: 21% of the DV
• Riboflavin: 16% of the DV
• Vitamin A: 10% of the DV
• Folate: 9% of the DV

Here’s a recipe that you can use to make your own substitute for store-bought mayonnaise using eggs and a few other simple ingredients.

Homemade mayo

You can use this in any recipe that calls for mayonnaise, including salads, sandwiches, and dips.

Ingredients

• 1 egg yolk
• 1 cup (237 mL) of olive oil
• 1 tablespoon (15 mL) of lemon juice
• salt

Directions

1. Whisk the lemon juice and egg yolk together.
2. Add olive oil slowly and continue whisking until it’s well incorporated.
3. Season with salt to taste.

If you’re pregnant, you may want to use pasteurized eggs to make this recipe since it includes raw egg.

Unpasteurized raw egg may contain bacteria that can cause food poisoning. However, raw pasteurized egg is safe to eat, according to the United States Department of Agriculture (7).

6. Olive oil

Rich in healthy unsaturated fats, olive oil is well known for its health-promoting properties (8).

Interestingly enough, some studies suggest that olive oil could help fight inflammation, improve heart health, and protect against certain types of cancer (8).

Plus, it can be a healthy, vegan-friendly substitute for mayonnaise in many recipes and dishes.

One tablespoon (13.5 grams) of olive oil contains (9):

• Calories: 119
• Fat: 13.5 grams
• Vitamin E: 13% of the DV
• Vitamin K: 7% of the DV

Keep in mind that using olive oil in place of mayonnaise in dishes may alter the taste and texture of the final product.

However, it can also help ramp up your intake of healthy fats, and it may be a good option for recipes like pasta salad, dips, salad dressings, and condiments.

7. Avocado

Thanks to their content of heart-healthy fats, avocados can be a great alternative to mayonnaise in salads and sandwiches.

Avocados are rich in a variety of nutrients, including fiber, copper, folate, and vitamin E.

One cup (146 grams) of sliced avocados contains (10):

• Calories: 234
• Protein: 3 grams
• Fat: 21.5 grams
• Carbs: 12.5 grams
• Fiber: 10 grams
• Copper: 31% of the DV
• Folate: 30% of the DV
• Vitamin E: 20% of the DV
• Vitamin C: 16% of the DV
• Potassium: 15% of the DV

Try trading mayonnaise for cubed or mashed avocado in recipes like tuna or chicken salad.

Alternatively, you can try making your own avocado mayo substitute using the recipe below.

Homemade avocado “mayo”

This substitute for mayo is vegan and contains lots of healthy fats from the avocado and olive oil.

Ingredients

• 1 ripe avocado, mashed
• 2 tablespoons (30 mL) of olive oil
• 1/2 teaspoon (2.5 mL) of lemon juice
• 1/2 tablespoon (7.5 grams) of Dijon mustard
• salt
• garlic powder
• onion powder
• black pepper

Directions

1. Add the avocado, olive oil, lemon juice, and Dijon mustard to a food processor and blend until it reaches the consistency you want.
2. Season it to taste with salt, garlic powder, onion powder, and black pepper.

8. Hummus

With its smooth texture and rich flavor, hummus is a versatile ingredient that you can swap in for mayonnaise in a variety of dishes.

It’s also highly nutritious and rich in fiber, protein, and several micronutrients.

Two tablespoons (60 grams) of plain hummus contain (11):

• Calories: 156
• Protein: 5 grams
• Fat: 11 grams
• Carbs: 12 grams
• Fiber: 3.5 grams
• Copper: 34% of the DV
• Folate: 17% of the DV
• Thiamine: 15% of the DV
• Phosphorus: 11% of the DV
• Iron: 11% of the DV
• Zinc: 10% of the DV
• Selenium: 10% of the DV

Although hummus may not be a suitable substitute for all recipes that contain mayonnaise, it can work well in wraps and sandwiches.

You can also try adding it to pasta or tuna salad to boost the total amount of protein and fiber and give dishes a thick, creamy texture.

9. Tahini

Tahini is a popular condiment made from ground sesame seeds.

Using tahini in place of mayonnaise is an excellent way to freshen up pasta salads while squeezing some extra nutrients into your diet.

One tablespoon (15 grams) of tahini contains (12):

• Calories: 89
• Protein: 3 grams
• Fat: 8 grams
• Carbs: 3 grams
• Fiber: 1.5 grams
• Copper: 27% of the DV
• Thiamine: 15% of the DV
• Phosphorus: 9% of the DV
• Selenium: 9% of the DV
• Iron: 7% of the DV

For a delicious vegan dressing, try the following recipe, which you can use in salads in place of mayo:

Homemade tahini dressing

Ingredients

• 2 tablespoons (30 grams) of tahini
• 2 tablespoons (30 mL) of olive oil
• 2 tablespoons (30 mL) of lemon juice
• 2 tablespoons (30 mL) of water
• salt
• pepper
• garlic powder

Directions

1. Mix tahini, olive oil, lemon juice, and water in a bowl.
2. Season with salt, pepper, and garlic powder to taste.

The bottom line

Whether you’re fresh out of mayonnaise or trying to reduce your calorie intake, plenty of delicious mayonnaise substitutes are available.

Try experimenting with some of the options listed above to give your favorite recipes a mayo-free twist.