Whether you’re looking to cut calories, follow a vegan diet, or simply ran out of mayo, these delicious substitutes will keep your sandwiches and salads creamy and flavorful.
Creamy Non-Vegan Options
1. Greek Yogurt
- Taste Profile: Tangy and creamy
- Best Uses: Tuna salad, chicken salad, dips
- Pro Tip: Mix with a touch of olive oil and lemon juice for a closer mayo-like consistency
- Nutrition Bonus: High in protein and probiotics, lower in calories than mayo
2. Mashed Avocado
- Taste Profile: Rich and buttery
- Best Uses: Sandwiches, wraps, dips
- Pro Tip: Add a splash of lime juice to prevent browning
- Nutrition Bonus: Healthy fats and fiber
3. Cottage Cheese (Blended)
- Taste Profile: Mild and creamy
- Best Uses: Sandwich spreads, dips
- Pro Tip: Blend until completely smooth for best texture
- Nutrition Bonus: High protein content, lower in fat than mayo
Vegan Options
4. Cashew Cream
- Basic Recipe:
- 1 cup raw cashews (soaked overnight)
- 2-3 tablespoons water
- 1 tablespoon lemon juice
- 1/4 teaspoon salt
- Best Uses: Anywhere mayo would go
- Pro Tip: Add nutritional yeast for an extra savory flavor
5. Hummus
- Taste Profile: Nutty and savory
- Best Uses: Sandwiches, wraps, veggie dips
- Pro Tip: Choose classic flavor for most versatility
- Nutrition Bonus: Protein and fiber from chickpeas
6. Tahini Sauce
- Basic Recipe:
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 2-3 tablespoons water
- Salt to taste
- Best Uses: Sandwiches, salad dressings
- Pro Tip: Thin with water to desired consistency
Creative Alternatives
7. Pesto
- Taste Profile: Herbal and garlicky
- Best Uses: Sandwiches, wraps, pasta salads
- Pro Tip: Try different variations like sun-dried tomato or olive pesto
- Nutrition Bonus: Healthy fats from olive oil and nuts
8. Bean Spread
- Basic Recipe:
- 1 can white beans, drained
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and herbs to taste
- Best Uses: Sandwiches, wraps, dips
- Pro Tip: Add roasted garlic for extra flavor
9. Mustard Vinaigrette
- Basic Recipe:
- 2 tablespoons Dijon mustard
- 2 tablespoons vinegar (apple cider or white wine)
- 3 tablespoons olive oil
- Honey or maple syrup to taste (optional)
- Best Uses: Sandwiches, salads
- Pro Tip: Customize with different herbs and spices
Tips for Successful Substitution
- Consider the Application: Some substitutes work better in certain dishes than others. For example, Greek yogurt is perfect for tuna salad, while mashed avocado might be better for sandwiches.
- Adjust Seasonings: Most substitutes will need additional seasoning compared to mayo. Don’t be afraid to add salt, pepper, or herbs to taste.
- Mind the Moisture: Some substitutes might be thicker or thinner than mayo. Adjust the consistency with water, lemon juice, or olive oil as needed.
- Storage Considerations: Many of these substitutes (especially avocado and bean spreads) are best made fresh. Store in an airtight container and use within a few days for best results.
Remember that these substitutes might not taste exactly like mayonnaise, but they each bring their own delicious qualities to your dishes while often providing additional nutritional benefits.