Mayonnaise Substitute

War On Mayo

The Global War On Mayo

For those hard-core mayo haters, like myself, we really question the tuna fish requirement since it is soaking in oil anyway. We scoff at the notion that a sandwich requires the white slime when the tomato can moisturize just as well without making the bread soggy. (not to mention, a longer shelf life for any uneaten portion) And last but not least, we are completely offended by utilizing the liquid goo as a filler for crab cakes and horse radish in place of the 100% real thing. However, for those M-heads, set in their ways, not questioning what they put in their bodies, well, to win those hearts, minds and stomachs we need to go beyond preaching the evils of mayonnaise. We need to offer a valid mayo substitute. So this post will focus on the top 3 weapons in our arsenal to help get people off their nasty mayo habit.

Avocado– Brought to you by sunny California, this can reinvent the way people think about tuna fish and club sandwiches. (I attended the time-tested marriage of turkey and avocado and it was a blissful event) One medium avocado has 276 calories but it does not make empty promises with empty calories. We are talking serious nutritional value. For example, they have phytosterols, which have anti-inflammatory benefits. This is good news if you are dealing with arthritis in any way. The flesh has a number of carotenoids which is a monounsaturated fatty acid that helps lower the risk of heart disease. But most importantly, due to the  consistency, it has the potential to redefine how people consume tuna fish.  The only challenge is helping people get past the color change from white to green. And our fearless leader, Rachael Ray , already came up with a mayo-free crab cake recipe that substitutes the avocado.

Greek Yogurt- Guess what. Yogurt also has more nutritional value than mayo!  Yeah I know that is not saying much since  mayo is one of the most fat-laden, calorie dense foods out there. However, let’s still  compare some stats so you can see the magnitude of the difference:

  • Tablespoon of mayonnaise = 103 calories, 11 grams fat
  • Tablespoon of plain nonfat yogurt = 7 calories, 0 grams fat

So why specifically go Greek,  you ask? Well, it is made by an ancient straining technique that removes most of the excess liquid from the yogurt, allowing for a richer, creamier product and thus, the higher protein content will satisfy your appetite longer. Even better, that extra creaminess makes it a suitable adhesive for you favorite salads. Works great on sandwiches as well. Yes, versatility is one of Greek yogurt’s biggest strengths!

Hummus- What makes a basic sandwich unhealthy? More often than not, it’s that white gunky, egg-based sandwich spread, duh. Hummus, a Mediterranean dip made from pureed chickpeas, olive oil,  garlic, and lemon juice, not only tastes great, but is much healthier. Why not try a little hummus spread on your next sandwich? These days, it’s easy to locate pre-packaged hummus at the grocery store. Although it’s been popular in the Middle East for centuries, it is rapidly developing a cult following in the west as well.

Health-conscious people will dig that Hummus contains no cholesterol or saturated fat, while being high in fiber and protein. Ans it is not just isolated to vegetarian dishes but crosses all carrnivoir lines to be served in a variety of  recipes. Since a  single tablespoon of hummus contains  only 27 calories, the reality is mayonnaise has almost four times as many calories and twelve times as much fat. Hummus not only has less fat, but its primary fat is monounsaturated, which is better for you than the disgusting saturated fat found in mayonnaise.

So in place of slimiest condiment  in the history of the world, why not substitute plain non-fat Greek yogurt, avocado, or even Hummus into your next eating adventure. I guarantee it will be a delightful treat you that your body will feel better about.


Happy Eating,


Craig Horwitz

9 comments to Mayonnaise Substitute

  • Hannah

    Whilst I wholeheartedly agree with the additions of avocado and hummus to sandwiches, I can’t eat yoghurt in them because it reminds me too much of the enemy…!

  • HoldThatMayo

    Hey Hannah,

    I agree its the most controversial of the 3 weapons since its color and consistency is fairly close. But think of it as an olive branch to the other side so we can convert more and more to strengthen our anti-mayo army. When fighting the white plague, sometimes you have to get a little dirty.I believe Greek Yogurt falls in that category but I definitely want Greece fighting side by side with us. However I respect your passion and I’m glad to have you on board!

  • Tim V.

    Duke’s Mayonnaise is the best!!! … If somebody can “invent” something that tastes like mayo, I’d have no problem giving it a try … I’m not against healthy eating but I don’t want to give up the taste of a nice turkey/or/BLT/or/Tuna sandwich (and it’s just not the same with hummus, avocado, etc) … Believe me … In the search for healthier alternatives, I’ve tried all kinds of stuff … Just not the same … SO when you find a REAL alternative, most of us mayo users would surely give it a try =)

  • HoldThatMayo

    Hey Tim,

    We are not going to give up on you! The more potential substitutes we keep putting out there on the HTM blog, the faster our anti-mayo army will grow. So our list of 3 will someday be a list of 300, for recruitment purposes. Just out of curiosity, what is it about Duke’s that makes you favor that confederate-style mayo so much?

  • Lai-Lai

    I use sour cream as a substitute in recipes that call for mayo.

  • Johnnie F

    I saw a show on TV with Jamie Oliver, one of those quick meal shows, where he was making a mayo replacement from fat free yogurt, garlic and saffron. He pounded it all together in a mortar with a pestle. I did not get any amounts for the ingredients in this recipe, he may not have given them.

    I have finally found a source for the saffron and would like to try this. I have since searched the web and Youtube many times for more info on this recipe, but can not find it anywhere.

    Does anyone have any more info on this?


  • HoldThatMayo

    Jamie is big on Saffron. I could not find the exact recipe you are referencing but here is a dip recipe that marries Saffron with the fat free yogurt:

  • Howard

    I use brown mustard as a substitute for mayo. Try it not bad.

  • mizkt

    I LOVE pimento cheese and my grandmother had an awesome recipe. Was wondering if I could substitute chick peas in as a mayo alternative…and maybe a little yogurt?? I don’t want all the tanginess from the yogurt, though. Thoughts??

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