10 Best Mayo Substitutes for Healthier Sandwiches and Salads (Vegan-Friendly)

Mayonnaise is a staple condiment in American kitchens, loved for its creamy texture and tangy flavor. However, with roughly 90 calories and 10 grams of fat per tablespoon, many people are searching for healthier alternatives that don’t compromise on taste.

Whether you’re looking to cut calories, avoid eggs, follow a vegan diet, or simply want to try something new, there are numerous mayo substitutes that can elevate your sandwiches, wraps, salads, and dips.

This comprehensive guide explores 10 scrumptious mayonnaise alternatives, including several vegan-friendly options that will transform your favorite recipes.

Why Consider Mayo Substitutes?

Before diving into the alternatives, let’s explore why you might want to replace traditional mayonnaise:

• Lower calorie content: Many substitutes contain significantly fewer calories than regular mayo
• Dietary restrictions: Vegan, egg-free, or dairy-free diets require alternative options
• Nutritional benefits: Some alternatives offer more vitamins, minerals, and healthy fats
• Flavor variety: Different substitutes can add unique tastes to your dishes
• Food allergies: Avoiding egg-based products due to allergies or sensitivities

1. Greek Yogurt – The Protein Powerhouse

Greek yogurt stands out as one of the most popular and versatile mayo substitutes, offering a creamy texture with added nutritional benefits.

Plain Greek yogurt contains significantly more protein than mayonnaise while providing probiotics that support digestive health. It’s an excellent source of calcium, vitamin B12, and phosphorus.

Best uses: Chicken salad, tuna salad, egg salad, coleslaw, salad dressings, and sandwich spreads

Pro tip: Use full-fat Greek yogurt for the creamiest texture, or mix half yogurt and half mayo if you’re transitioning away from traditional mayonnaise.

Nutritional advantage: Greek yogurt contains about 17 grams of protein per cup compared to just 1 gram in mayonnaise, making it ideal for those looking to increase their protein intake.

2. Avocado – The Heart-Healthy Choice

Mashed or sliced avocado provides a buttery, rich alternative to mayonnaise while delivering beneficial monounsaturated fats that support heart health.

Avocados are packed with fiber, potassium, folate, and vitamins K, C, and E. Their creamy texture makes them perfect for sandwiches and wraps.

Best uses: Sandwiches, wraps, toast, burgers, and as a base for homemade spreads

How to use: Simply mash ripe avocado with a fork and season with lime juice, salt, and pepper. You can also blend avocado with olive oil and lemon juice for a smoother consistency.

Storage note: To prevent browning, add lemon or lime juice and store in an airtight container with plastic wrap pressed directly against the surface.

3. Hummus – The Fiber-Rich Alternative

This Middle Eastern staple made from chickpeas, tahini, olive oil, and lemon juice offers a flavorful and nutritious mayo replacement.

Hummus provides plant-based protein, fiber, and essential minerals like iron, folate, and phosphorus. It’s naturally vegan and adds a unique, slightly nutty flavor to dishes.

Best uses: Wraps, sandwiches, veggie burgers, pasta salads, and as a spread for crackers or vegetables

Flavor varieties: Try roasted red pepper, garlic, or spicy hummus to add different flavor profiles to your recipes.

Calorie comparison: Hummus typically contains about 25 calories per tablespoon compared to mayo’s 90 calories, making it a significantly lighter option.

4. Sour Cream – The Tangy Option

Sour cream delivers a fresh, tangy taste that can brighten up many dishes traditionally made with mayonnaise.

While it contains similar calories to mayo, sour cream provides vitamin A, riboflavin, and calcium. Light or reduced-fat versions offer even fewer calories.

Best uses: Dips, salad dressings, potato salad, coleslaw, and baked potato toppings

Mixing suggestion: Combine sour cream with fresh herbs like dill, chives, or parsley for an elevated flavor profile.

5. Mashed Silken Tofu – The Vegan Protein Source

Silken tofu blends into a smooth, creamy consistency that closely mimics mayonnaise texture while providing plant-based protein.

This versatile soy product is low in calories, cholesterol-free, and contains all nine essential amino acids. It’s an excellent option for vegans and those with egg allergies.

Best uses: Salad dressings, dips, creamy sauces, and as a mayo replacement in any recipe

How to prepare: Blend silken tofu with lemon juice, apple cider vinegar, Dijon mustard, salt, and a touch of maple syrup until completely smooth.

Vegan mayo recipe: Combine 1 cup silken tofu, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, 1/2 teaspoon salt, and blend until creamy.

6. Mustard – The Low-Calorie Champion

Mustard contains less than 10% of the calories found in mayonnaise while adding bold flavor to sandwiches and wraps.

Available in numerous varieties including yellow, Dijon, whole grain, spicy brown, and honey mustard, this condiment offers versatility and virtually no fat.

Best uses: Sandwiches, wraps, salad dressings, marinades, and as a spread for burgers

Blending tip: Mix mustard with Greek yogurt or olive oil to create a creamier texture while maintaining lower calories than traditional mayo.

Nutritional bonus: Mustard seeds contain antioxidants and anti-inflammatory compounds that may support overall health.

7. Pesto – The Flavor-Packed Alternative

This Italian sauce made from basil, pine nuts, garlic, Parmesan cheese, and olive oil adds a burst of fresh flavor to numerous dishes.

Pesto provides healthy monounsaturated fats from olive oil, along with vitamin K, vitamin E, and manganese. It transforms ordinary sandwiches into gourmet creations.

Best uses: Sandwiches, wraps, pasta salad, pizza base, grilled vegetables, and as a spread for focaccia bread

Vegan option: Look for pesto made without Parmesan cheese, or make your own using nutritional yeast instead of cheese.

Flavor variations: Try sun-dried tomato pesto, kale pesto, or arugula pesto for different taste experiences.

8. Olive Oil – The Mediterranean Staple

Extra virgin olive oil is rich in heart-healthy monounsaturated fats and powerful antioxidants that support cardiovascular health.

While not as thick as mayonnaise, olive oil works beautifully in salad dressings and can add moisture to sandwiches and wraps.

Best uses: Salad dressings, pasta salads, drizzled on sandwiches, and mixed with vinegar or lemon juice for dipping

How to use: Mix 3 parts olive oil with 1 part lemon juice or vinegar, add minced garlic, herbs, salt, and pepper for a simple vinaigrette.

Health benefits: Regular olive oil consumption is associated with reduced inflammation and lower risk of chronic diseases.

9. Cottage Cheese – The High-Protein Spread

Blended cottage cheese creates a surprisingly creamy, protein-rich alternative to mayonnaise with a mild, slightly tangy flavor.

This dairy product offers significant amounts of protein, calcium, and B vitamins while typically containing fewer calories than mayo.

Best uses: Salad dressings, dips, egg salad, tuna salad, and as a spread when blended smooth

Preparation method: Blend cottage cheese in a food processor until completely smooth, then season with herbs, lemon juice, and spices.

Low-fat option: Choose low-fat or fat-free cottage cheese to further reduce calorie content.

10. Tahini – The Sesame Seed Superstar

Made from ground sesame seeds, tahini offers a rich, nutty flavor along with impressive nutritional benefits.

This Middle Eastern staple is an excellent source of copper, thiamine, phosphorus, and healthy fats. It’s naturally vegan and adds depth to various dishes.

Best uses: Salad dressings, sandwich spreads, pasta salads, grain bowls, and mixed into dips

How to thin tahini: Mix tahini with water, lemon juice, and garlic to create a pourable dressing consistency. Start with equal parts tahini and liquid, adjusting as needed.

Flavor enhancement: Add cumin, paprika, or cayenne pepper to tahini dressing for an extra flavor kick.

Making Your Own Vegan Mayo

If you prefer a traditional mayo texture without eggs, you can easily make vegan mayonnaise at home using aquafaba (chickpea liquid) or soy milk.

Aquafaba Vegan Mayo Recipe

Ingredients:

• 3 tablespoons aquafaba (liquid from canned chickpeas)
• 1 tablespoon lemon juice or apple cider vinegar
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1 cup neutral oil (like avocado or grapeseed oil)

Instructions:

1. Combine aquafaba, lemon juice, mustard, and salt in a tall, narrow container
2. Use an immersion blender and slowly drizzle in oil while blending continuously
3. Blend for 1-2 minutes until thick and creamy
4. Store in an airtight container in the refrigerator for up to one week

How to Choose the Right Mayo Substitute

Selecting the best mayo alternative depends on several factors:

Consider the recipe: Creamy salads work well with Greek yogurt or blended tofu, while sandwiches can handle thicker spreads like avocado or hummus.

Dietary needs: Vegans should opt for plant-based options like hummus, avocado, or tahini, while those seeking protein can choose Greek yogurt or cottage cheese.

Flavor preferences: If you want a neutral taste, try Greek yogurt or silken tofu. For bolder flavors, choose pesto, mustard, or tahini.

Calorie goals: Mustard and Greek yogurt offer the lowest calorie counts, while olive oil and pesto are higher in calories but provide healthy fats.

Texture requirements: Blended cottage cheese and Greek yogurt most closely mimic mayo’s creamy consistency.

Tips for Successfully Replacing Mayonnaise

Follow these guidelines to ensure your mayo substitutes work perfectly in any recipe:

• Start with small amounts: When trying a new substitute, begin with less than you’d use for mayo and adjust to taste
• Season generously: Many substitutes are less flavorful than mayo, so don’t skimp on salt, pepper, herbs, and spices
• Mix and match: Combine two substitutes for optimal texture and flavor (like Greek yogurt and avocado)
• Add acid: A squeeze of lemon or lime juice brightens flavors and adds tanginess
• Consider texture: Blend or mash substitutes to achieve the smoothness you desire
• Taste as you go: Adjust seasonings and consistency before serving

Common Mayo Substitute Mistakes to Avoid

Using the wrong consistency: Some substitutes need thinning with water or lemon juice to achieve a spreadable texture.

Not seasoning enough: Unlike flavored mayo, many substitutes start bland and need proper seasoning to shine.

Wrong temperature: Some substitutes like Greek yogurt work better at room temperature rather than straight from the fridge.

Poor storage: Homemade substitutes typically have shorter shelf lives than commercial mayo, so use them within 3-5 days.

Nutritional Comparison: Mayo vs. Popular Substitutes

Understanding the nutritional differences can help you make informed choices:

Regular mayonnaise (1 tablespoon): 90 calories, 10g fat, 0g protein, 0g fiber

Greek yogurt (1 tablespoon): 10 calories, 0g fat, 2g protein, 0g fiber

Mashed avocado (1 tablespoon): 25 calories, 2g fat, 0.3g protein, 2g fiber

Hummus (1 tablespoon): 25 calories, 1.5g fat, 1g protein, 1g fiber

Mustard (1 tablespoon): 9 calories, 0.5g fat, 0.5g protein, 0g fiber

These comparisons show that most substitutes offer fewer calories while providing additional nutritional benefits like protein and fiber.

Recipe Ideas Using Mayo Substitutes

Greek Yogurt Chicken Salad

Replace mayo entirely with Greek yogurt, add diced chicken, celery, grapes, walnuts, and season with dill, salt, and pepper for a protein-packed lunch.

Avocado BLT

Spread mashed avocado on toasted bread instead of mayo, then layer with crispy bacon, lettuce, and tomato for a heart-healthy twist on a classic.

Hummus Veggie Wrap

Use hummus as your spread base, then fill with roasted vegetables, spinach, cucumbers, and shredded carrots for a fiber-rich meal.

Tahini Caesar Dressing

Mix tahini with lemon juice, garlic, Dijon mustard, and nutritional yeast for a vegan Caesar dressing that rivals the traditional version.

Frequently Asked Questions About Mayo Substitutes

Can I use these substitutes in baking?

Some substitutes like Greek yogurt and mashed avocado work well in baking to add moisture. However, results may vary depending on the recipe, so it’s best to start with recipes specifically designed for these ingredients.

Do mayo substitutes last as long as regular mayo?

Homemade substitutes typically last 3-5 days in the refrigerator, while store-bought alternatives have varying shelf lives. Always check expiration dates and store properly in airtight containers.

Which substitute is best for weight loss?

Mustard and Greek yogurt offer the lowest calories while providing good flavor and texture. Combining them creates a creamy, tangy spread with minimal calories.

Are mayo substitutes suitable for children?

Most substitutes are perfectly safe and nutritious for children, unless they have specific allergies. Greek yogurt and mashed avocado are particularly kid-friendly options that provide essential nutrients.

The Bottom Line

Whether you’re looking to reduce calories, accommodate dietary restrictions, or simply explore new flavors, mayo substitutes offer delicious and nutritious alternatives to traditional mayonnaise.

From protein-rich Greek yogurt to heart-healthy avocado, fiber-packed hummus to flavorful pesto, each substitute brings unique benefits and taste profiles to your favorite dishes.

Start by experimenting with one or two substitutes in recipes you make regularly. You might discover that you prefer these alternatives over traditional mayo, not just for their health benefits, but for the exciting new flavors they bring to your meals.

Remember that there’s no single “best” substitute—the right choice depends on your personal preferences, dietary needs, and the specific recipe you’re preparing. Don’t be afraid to mix and match or create your own custom blends.

With these 10 fantastic mayo substitutes in your culinary arsenal, you’ll never feel limited by dietary choices or calorie concerns. Embrace the variety, enjoy the flavors, and discover how delicious healthy eating can be.

Sources:

• USDA FoodData Central – Nutritional Database
• National Center for Biotechnology Information – Nutrition Research
• American Heart Association – Heart-Healthy Fats
• Academy of Nutrition and Dietetics
• Mayo Clinic – Nutrition and Healthy Eating