Healthy substitutes for mayonnaise
Mayonnaise is mostly oil. The best swaps keep the creamy texture while adding protein, fiber, or healthy fat — perfect in egg salad, tuna salad, dressings, and on sandwiches.
The 3 best swaps for mayonnaise
Greek yogurt
1:1Creamy and tangy with a big protein bump.
vs Mayonnaiseper 100 g- Calories
- 680 kcal59 kcal
- Total fat
- 75 g0.4 g
- Protein
- 1 g10 g
Edge · Cuts nearly all the fat and turns a fat bomb into a protein source.
Mashed avocado
1:1Healthy fats and richness — ideal in egg or tuna salad.
vs Mayonnaiseper 100 g- Calories
- 680 kcal160 kcal
- Saturated fat
- 12 g2.1 g
- Fibre
- 0 g6.7 g
Edge · Swaps refined oil for whole-food monounsaturated fat and fibre.
Hummus
1:1Adds fiber and flavour to wraps and sandwiches.
vs Mayonnaiseper 100 g- Calories
- 680 kcal166 kcal
- Total fat
- 75 g9.6 g
- Fibre
- 0 g6 g
Edge · Brings plant protein and fibre that mayo has none of.
Good to know: Half yogurt, half mayo keeps the classic taste while cutting much of the fat.
One swap is just the start
Don't swap one thing — rework the whole dish.
Swapping mayonnaise is one move. izeeva takes the whole recipe you love and reworks every part of it around your tastes and your goals — with the real macro math and a before/after to prove it actually got healthier. Tell it the dish; it does the rest.
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