Healthy Vegetarian Mayonnaise Alternative (No Blending!)

Mayonnaise is probably among the top 3 most popular condiments around the world.
It is commonly used in a variety of dishes, such as sandwiches, salads, dips, and dressings. According to a 2020 survey, 71 percent of Americans reported using mayonnaise in the past three months.

Mayonnaise is also a staple ingredient in classic American dishes such as potato salad, coleslaw, deviled eggs, and tuna salad. In fact, mayonnaise is so popular in the United States that it has become a cultural symbol and has been featured in popular media such as movies and TV shows.

How healthy is Mayonnaise?

There’s absolutely no doubt that Mayonnaise is popular and for good reason too, its lipsmackingly tasty!. However, how healthy is Mayonnaise really?

Mayonnaise Nutrition Facts

Lets look at the most popular Mayonnaise brand in the world – Hellman’s Real Mayonnaise. The nutrition facts for Hellman’s mayonnaise below have been taken directly from the Hellman’s mayonnaise website.

Mayonnaise Macro Nutrients

Now on its own Mayonnaise is not unhealthy. Most Mayonnaise does have not have any added sugar and also has 0 Carbohydrates which is great if you are looking to watch your Carb intake. However, it also has almost no protein which means that the main macro nutrient present in Mayonnaise is Fat. Now again, it must be mentioned that fat on its own is not bad either, it depends on the type of fat and the amount of fat you are consuming.

Mayonnaise has all types of fats like Polyunsaturated fat and Monounsaturated fat which are considered healthy fats since they are known to reduce the risk of heart disease. There is also some saturated fat in there which is not healthy at all however. You will notice that one tablespoon of Mayonnaise is provides about 13% of your daily recommended fat intake. This means that 3 Tablespoons which is not a very large serving, will be more than a third of your daily fat intake.

Mayonnaise Micro Nutrients

In terms of micro-nutrients, Mayonnaise has significant amounts of Vitamin E and Vitamin K. One Tablespoon of Mayonnaise will give you almost 20% of your recommended daily intake of Vitamin E and 15% of your recommended daily intake of Vitamin K. Other micronutrients are present in negligible quantities.

Mayonnaise Calorie Density

What however can cause Mayonnaise to become quickly unhealthy is its calorie density. One tablespoon of Mayonnaise comes in at around 90 calories. This alone is 5% of the total daily recommended calorie intake for an average woman and close to 4% of daily recommended calorie intake for men.

So if you like Mayonnaise, it can be very easy to consume a lot of calories with what can feel like a small serving of Mayonnaise. For this reason, we present our insanely healthy egg free mayonnaise alternative that provides all the flavor goodness of Mayonnaise without the calorie density to ensure that you do not accidentally cross your daily calorie thresholds.

Insanely Healthy Mayonnaise Alternative

Our insanely healthy mayonnaise alternative can be made in minutes at home. You will need the following ingredients for it

• 1.5 cups Greek Yogurt
• 1 tbsp white wine vinegar
• 1 tbsp Olive Oil
• 2 tbsp Mustard
• 1 tbsp Honey
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp chili paste

Making this healthy vegetarian eggless mayonnaise alternative is as easy as combining all ingredients together in a bowl and whisking them well. You can use this mayo substitute in the same quantity as you would use regular mayo.

Nutrition Facts for this Insanely Healthy Mayonnaise Alternative

For the quantities mentioned above (and in the recipe below), the overall nutrition profile is

• Calories: 459
• Fat: 23.5
• Carbs: 23.3
• Protein: 39.5

Why this Mayo Alternative is healthier than Regular Mayonnaise

Let’s look at a comparison of Real Mayonnaise with our healthy alternative below

As you can see in the table above, the caloric density of this insanely healthy mayonnaise alternative is about one-sixth that of regular mayo. This means that you can eat 6 times as much of it and have the same caloric intake. This in itself will ensure that you do not go over your daily caloric limits while enjoying this delicious alternative.

Additionally, this mayo alternative also provides protein and carbohydrates while reducing the fat content in your mayo. Most adults do not get their daily protein requirements met and this mayo alternative is a great way to make progress towards hitting your protein intake goals.

Frequently Asked Questions for this Healhty Mayonnaise Alternative

Can I use any other type of vinegar instead of white wine vinegar?

Yes absolutely. Feel free to use other vinegars like Balsamic or Apple Cider Vinegar both of which will make great alternatives in this recipe.

Can I use any other type of Oil instead of Olive Oil?

You can use any seed oil instead of Olive Oil in this recipe. Avocado Oil, Walnut Oil and Peanut Oil are some good alternatives.

Can I use regular yogurt instead of greek yogurt?

Greek yogurt is strained to remove extra liquid content and is a better choice for making this mayo recipe. If you do not have greek yogurt available however, you can strain regular yogurt using a cheesecloth to get a similar consistency.

Can I use plant based yogurts instead of greek yogurt

Absolutely, try this recipe with your favorite plant based yogurt. Coconut/Almond/Oat yogurt should all work well with minor differences due to their base flavor profiles.

Compatibility with different Diets

Is this recipe KETO friendly

While this recipe does have Carbs, you can incorporate it into a Keto diet by making sure you do not go over your daily carb limits. Greek yogurt is high in protein so it can be made a part of a keto diet

Is this recipe Paleo friendly

Since Dairy is not allowed on Paleo, this recipe is not Paleo friendly

Is this recipe Slow Carb friendly

Since Dairy is not allowed on a Slow Carb Diet, this recipe is not Slow Carb friendly

Is this recipe Vegetarian?

Since Dairy is considered vegetarian, this recipe is Vegetarian friendly

Is this recipe Vegan?

Since Dairy is an animal product, this recipe is not Vegan friendly. However, you can substitute the greek yogurt with your favorite plant based yogurt to make the recipe vegan. Coconut Yogurt is a great choice for this!

Insanely Healthy Mayonnaise Alternative

A healthy alternative to store bought Mayo

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Prep Time 5 minutes mins

Cook Time 5 minutes mins

Course Side Dish

Cuisine American

Servings 30 tbsp

Calories 16 kcal

Ingredients

  

• 1.5 cups Greek Yogurt
• 1 tbsp White Wine Vinegar
• 1 tbsp Olive Oil
• 2 tbsp Mustard
• 1 tbsp Honey
• 1/4 tsp Salt
• 1/4 tsp Black Pepper
• 1/4 tsp chili paste

Instructions

 

• Combine all ingredients in a bowl
• Whisk all ingredients well

Keyword eggless mayonnaise, healthy mayonnaise, mayonnaise, mayonnaise alternative, vegetarian mayonnaise