Nutritious Alternatives to Mayo for Your Sandwich 

Shandra Martinez

| 3 min read

Man standing with daughter while making sandwich
Summertime is the season that foods featuring mayonnaise seem to be at every beach picnic, backyard gathering and on lunch and dinner menus. You’ll often find it among platters piled high with sandwiches and sliders and blended into creamy dips and dressings for potato and pasta salads. But mayo also has a lot of fat and calories. Some people are leaning away from it and seeking out other delicious spreads they can use in its place. Let’s look at some nutritious alternatives to mayo for your sandwich.
When you look at the ingredients’ list, mayonnaise is a fairly simple blend. You start with a base oil and whip it with whole eggs, some extra egg yolks, water, vinegar and other seasonings. Home cooks who make their own know it can be a rich-tasting spread and addition to lots of recipes. But large servings of it can make a hefty dent in your daily fat and calorie intake. Just one tablespoon of store-bought mayonnaise has about 90 calories and 10 grams of total fat. Of that fat, it packs 10% of an adult’s daily recommended saturated fat content. That same tablespoon serving-size also has 4% of your daily recommended sodium intake. That can add up pretty quickly the more you use.
Here are some nutritious alternatives to mayo:
Mustard: This condiment brings a lot of flavor. And with so many different types of mustard lining grocery store shelves these days, you can sample styles and find new favorites. Some mustards can bring the heat, while other honey mustard mixes add sweetness. Dijon, whole-grain and even dill pickle mustard all bring new flavor profiles that will add a kick to any sandwich.
Pesto: Whether you dip into store-bought or homemade pesto, this herb-based spread will add a decidedly Italian flair to your stacked sandwich or rolled-up wrap. The combination of ground basil, protein-rich nuts, olive oil, a hard cheese like parmesan or asiago and a dash of salt makes this a flavorful choice.
Hummus: This ground chickpea and sesame paste blend has been a staple for those who love Mediterranean food flavors. But it’s also become easy to get in almost every grocery store in the last decade. Different flavors of hummus abound. Try hummus swirled with lemon, red roasted pepper or an olive tapenade. Its smooth and creamy consistency makes it a perfect texture substitute for mayo. You’ll just be getting more flavor and protein with each bite.
Avocado: Who says this green fruit is just for guacamole? Whether it’s blended smooth or chunked into soft cubes, avocado can be a delicious and good-for-you addition to any sandwich. Avocado is a good source of fiber, healthy fats and contains nutrients like Vitamins C, E and K.
Greek yogurt: If you’re looking for a creamy spread that packs some zing, try adding a spoonful or two of Greek yogurt to your sandwich. You’ll get the added bonus of protein and calcium. Adding some lemon juice to your Greek yogurt adds an especially nice touch to a veggie or chicken sandwich.
Photo credit: Getty Images

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