5 Low-Calorie Mayo Alternative Spreads

Swap out mayo for these healthy alternatives.

Low calorie mayo alternative

Mayonnaise has no nutritional value, but it makes such a tasty, creamy addition to salads and sandwiches. What if we told you you could get the same creamy deliciousness without all the fat and calories? If you’re looking for a low-calorie mayo alternative, there are tons of homemade and store-bought condiments that you can use instead. Whether you’re looking for a spread for sandwiches or something to bind together your chicken, tuna, or egg salad, we’ve got you covered with these healthy, low calorie mayo alternative recipes.

Swapping out unhealthy ingredients for healthier substitutes is an easy, sustainable way to improve your diet. Empty calories get replaced with protein, probiotic, and vitamin-rich alternatives. Your heart, your waistline, and even your taste buds will thank you. Here are 5 of our favorite condiments to replace mayo in your diet.

Our Favorite Low-Calorie Mayo Alternative Suggestions

All of these low calories mayo alternative recipes are healthier substitutions for regular mayo. They make excellent sandwich spreads and will work to bind your chicken, tuna, and egg salads. They’re heart-healthy, lower in fat, higher in vitamins, and absolutely delicious. As an added bonus, many of them are vegan, making them an excellent choice for those following a plant-based diet!

1. Greek Yogurt

Low calorie mayo alternative: Greek yogurt

Greek yogurt is high in protein and contains gut-friendly probiotics. It makes a great addition to chicken and tuna salads, including this Tuna Salad Stuffed Avocado. Use it as a binder in place of mayo, or add it to salad dressings and recipes calling for mayonnaise.

2. Avocado

Low calorie mayo alternative: Avocado

This low calorie mayo alternative spread is one of the simplest! Avocado is one of the healthiest foods on the planet. It’s a fantastic source of omega-3 fatty acids and is high in fiber, potassium, and vitamin K. It’s also creamy and rich, which makes it a great substitute for mayo. Try an Avocado Egg Salad Sandwich for a protein-packed lunch. Avocado also makes an excellent creamy addition on top of sandwiches and salads. You can even use mashed avocado in place of mayo in some sauce recipes! 

3. Tahini

tahini mayonnaise alternative

Tahini is a Mediterranean paste made from sesame seeds. It’s a good source of healthy fats. It’s often added to hummus but also makes a good base for a salad dressing, a creamy dipping sauce, and a tasty spread for sandwiches. Try our Homemade Baked Falafel with Tangy Tahini Sauce or our Avocado Hummus. It adds a delicious nutty flavor and creaminess to your sandwiches, salads, and more.

4. Tzatziki

tzatziki sauce

If you want to spice up your Greek yogurt, whip up a batch of tzatziki. Tzatziki is a yogurt, garlic, and dill sauce that makes a delicious dip for fresh veggies, sauce for fish and meat, and substitute for mayo. Try our Beet Chips with Tzatziki Dipping Sauce for a healthy snack. You can also use it as a sandwich spread or dollop it on grilled meat, fish, or vegetables! 

5. Eggless Mayo

eggless mayo

If you’re really craving mayonnaise, you can make your own mayo at home–it will be much healthier than buying it pre-made from the store. Our version is not only low-fat but is also vegan and made with natural ingredients. It’s creamy and delicious, and takes only a few minutes to come together! Store this in the fridge and use it on your salads, sandwiches, or anywhere else you’d use the store bought stuff. One of the best parts of homemade mayo? You know exactly what’s in it—and what isn’t (we’re looking at you, artificial preservatives).

You might also like to try one of our favorite low calorie mayo alternative spreads: Plant-Based Avocado Mayonnaise

Use any of these low calorie mayo alternatives in place of mayonnaise in your favorite recipes. They’re all extremely versatile, full of healthy ingredients, just as creamy as mayo, and (in our opinion) they’re even more delicious! They ditch the empty calories in favor of vitamins, probiotics, and heart-healthy ingredients. Start swapping out your regular mayo today and see how much better you feel (and your food tastes) when you choose healthy, flavorful alternatives.

What’s your favorite low calorie mayo alternative? Let us know in the comments!

Want to add more healthy swaps to your diet? Check out these Healthy Sandwich Swaps, 8 Slimming Dessert Swaps, and 9 Snack Swaps for Weight Loss.

Don’t want to miss out on our latest and greatest in healthy eating recipes, weekly meal plans, and workout challenges? Join us on Facebook and Pinterest, or subscribe to our eNewsletter. 

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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