Healthy Alternatives to Mayonnaise

Discover why people crave mayonnaise, explore common misconceptions, and learn about healthy alternatives to mayonnaise in this informative guide.

In this article

Why People Crave Mayonnaise

Mayonnaise, a staple in many diets, is often craved due to its unique blend of ingredients which stimulate our senses and brain chemistry. The primary components of mayonnaise are oil and egg yolks, both of which are high in fats. Fats are known to stimulate the release of endorphins, our body’s natural ‘feel good’ hormones, which can lead to cravings. The smooth, creamy texture of mayonnaise also appeals to our sense of touch, further enhancing the eating experience.

Mayonnaise also contains a small amount of sugar, which can stimulate the release of dopamine, a neurotransmitter associated with pleasure and reward. The combination of fats and sugar can make mayonnaise highly palatable and potentially addictive. Additionally, the vinegar or lemon juice in mayonnaise provides a tangy flavor that complements the richness of the fats, creating a complex flavor profile that our taste buds enjoy. It’s no wonder that finding a healthy alternative to mayonnaise can be challenging. Overcoming these cravings is indeed a difficult task, given how our senses and brain chemistry respond to this condiment.

10 Healthy Alternatives to Mayonnaise

Greek Yogurt
Greek yogurt is a great substitute for mayonnaise due to its creamy texture. It is lower in calories, higher in protein, and contains probiotics which are beneficial for gut health.

Avocado can provide the creaminess of mayonnaise while being rich in healthy monounsaturated fats and fiber. It also adds a unique flavor to dishes.

Hummus, made from chickpeas, has a similar texture to mayonnaise and is high in protein and fiber. It also comes in various flavors for added variety.

Mustard is lower in calories and sugar than mayonnaise. It can add a tangy flavor to sandwiches and salads, similar to mayonnaise.

Cottage Cheese
Cottage cheese can be blended to a mayonnaise-like consistency. It is high in protein and lower in fat and calories than mayonnaise.

Nut Butters
Nut butters, such as almond or cashew butter, can provide a creamy texture and are high in healthy fats and protein. They are also lower in saturated fats compared to mayonnaise.

Tzatziki, a Greek yogurt-based sauce with cucumber and dill, can provide a tangy, creamy alternative to mayonnaise. It is high in protein and contains beneficial probiotics.

Pesto, made from basil, garlic, pine nuts, parmesan cheese, and olive oil, can provide a flavorful alternative to mayonnaise. It is higher in healthy fats and lower in saturated fats.

Salsa can provide a low-calorie, flavorful alternative to mayonnaise. It is high in vitamins and can add a spicy kick to dishes.

Tahini, made from sesame seeds, can provide a creamy, nutty alternative to mayonnaise. It is high in healthy fats and lower in saturated fats.

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Is Mayonnaise Really Unhealthy?

Mayonnaise has been labeled as an unhealthy food due to its high fat content and calorie density. However, it’s important to understand that not all fats are bad. Mayonnaise contains monounsaturated fats from oil, which are beneficial for heart health. The key is moderation and portion control.

The Sugar Content in Mayonnaise

A common misconception is that mayonnaise is high in sugar. While some brands do add sugar, traditional mayonnaise recipes contain very little. It’s always important to read the label to understand what you’re consuming.

Mayonnaise as a Protein Source

Some people believe that mayonnaise is a good source of protein because it’s made with eggs. However, the amount of protein in mayonnaise is relatively low due to the high proportion of oil. There are many healthier and more efficient sources of protein.

Healthy Alternatives to Mayonnaise

Many people are on the lookout for a healthy alternative to mayonnaise. While there are many options available, it’s important to understand that these alternatives will have a different taste and texture. It’s about finding a balance between health and satisfaction.

Mayonnaise and Cholesterol

There’s a common belief that mayonnaise is bad for cholesterol levels because it’s made with egg yolks. However, dietary cholesterol doesn’t affect blood cholesterol as much as once thought. It’s the saturated and trans fats that are the main culprits.

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Avocado Oil Mayonnaise: A Healthy Recipe for Mayonnaise

Savor the creamy, rich texture in this healthy recipe for mayonnaise, which utilizes heart-healthy avocado oil for its delicate, slightly nutty flavor. This homemade mayonnaise has a light, smooth consistency and a balanced taste that’s perfect for sandwiches, dressings, and dips, without the additives found in store-bought versions.

Prep Time

10 minutes

Cook Time

0 minutes

Total Time

10 minutes


  • Food processor or immersion blender
  • Measuring cups and spoons
  • Airtight container for storage


  • 1 large egg, at room temperature
  • 1 tablespoon lemon juice
  • 1 tablespoon white wine vinegar
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon sea salt
  • 1 cup avocado oil


  1. In the bowl of the food processor or a mixing bowl if using an immersion blender, combine the egg, lemon juice, white wine vinegar, Dijon mustard, and sea salt.
  2. Pulse the mixture a few times to blend the ingredients.
  3. With the food processor running on low speed, slowly drizzle in the avocado oil, a little at a time. If using an immersion blender, blend at low speed and gradually add oil. The mixture should start to thicken and emulsify.
  4. Continue to add the oil in a slow, steady stream until all the oil is incorporated and the mayonnaise has reached the desired thickness.
  5. Taste the mayonnaise and adjust the seasoning with additional salt or lemon juice if needed.
  6. Transfer the mayonnaise to an airtight container and store it in the refrigerator. Let it chill for at least an hour to set the flavors and thicken further before using.
  7. Use the homemade mayonnaise as you would any other mayo, but enjoy the added health benefits of the avocado oil and the absence of preservatives. It should keep for up to a week in the refrigerator.

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