Best Substitutes for Mayo
Mayo is 65-80% oil emulsified with egg yolks, plus vinegar or lemon juice. Store-bought versions run about 680 calories per cup. The oil provides richness and moisture. The egg creates the creamy texture. The acid adds tang.
In sandwiches and salads, you need that creamy coating. In baking, mayo acts as both fat and eggs. For dips and dressings, it's about matching the thickness and tang. Pick your substitute based on which job matters most.
Best Overall Substitute
Greek yogurt at 1:1 ratio. Full-fat Greek yogurt has the closest texture at 100 calories per cup versus mayo's 680. It nails the tang and creaminess. Mix in 1 teaspoon olive oil per 1/4 cup yogurt if you need more richness.
All Substitutes
Greek yogurt (full-fat)
1:1Greek yogurt matches mayo's thickness because it's strained to 20% solids (regular yogurt is 12%). The protein content creates similar binding in tuna or egg salad. It has natural tang from lactic acid. Full-fat versions contain 5% fat versus mayo's 75%, so baked goods might be slightly drier. Adding 1 tablespoon olive oil per 1/2 cup yogurt brings the fat closer to mayo levels.
Sour cream
1:1Sour cream has 20% fat compared to mayo's 75%. The texture is similar when cold but thins out more when mixed. It brings more tang than mayo. Works best in cold applications where the lower fat content won't be noticed. In baking, the extra acid can activate baking soda more strongly.
Mashed avocado
1/2 cup mashed per 1 cup mayoOne avocado (200g) mashes to about 3/4 cup. It contains 21% fat, mostly monounsaturated. The creamy texture works but turns brown within 2 hours from oxidation. Add 1 tablespoon lemon juice per avocado to slow browning. The green color shows through in white dishes.
Cashew cream
1:1Blend 1 cup raw cashews with 3/4 cup water until smooth (about 3 minutes in a high-speed blender). Cashews contain 44% fat and blend into a neutral cream. Add 1 tablespoon lemon juice and 1/2 teaspoon salt per cup. The texture matches mayo exactly when chilled. Keeps 5 days refrigerated.
Cottage cheese (blended)
1:1Blend cottage cheese for 60 seconds until completely smooth. Full-fat versions have 4% fat. The protein creates good binding. Add 1 tablespoon olive oil per cup for richness. The mild flavor works everywhere mayo does. Small curds blend smoother than large curds.
Tahini
1/3 cup tahini + 2/3 cup water per 1 cup mayoTahini is 55% fat from sesame seeds. Whisking with water creates a creamy emulsion. Add 2 tablespoons lemon juice per cup for tang. The sesame flavor is distinct but works in many savory dishes. Thins out more than mayo when heated.
Hummus
1:1Store-bought hummus has similar thickness to mayo but only 8-10% fat. The chickpea base adds earthiness. Works as a spread more than a binder. Garlic versions add strong flavor. Plain varieties substitute better. Thins out when mixed with other ingredients.
Silken tofu (blended)
1:1Silken tofu contains 5% fat and 85% water. Blend with 2 tablespoons olive oil and 1 tablespoon vinegar per cup of tofu. Creates mayo-like texture but less rich. Neutral flavor takes on other ingredients well. Use within 3 days as it separates over time.
How to Adjust Your Recipe
Mayo in baking acts as both fat and eggs. When substituting, you might need to add an extra egg or 2 tablespoons oil to compensate.
For cold salads, drain any extra liquid from yogurt or cottage cheese substitutes. They release water over time. Pat dry with paper towels first.
In heated applications, mayo stays stable to 160F. Greek yogurt curdles above 170F. Add yogurt-based substitutes after cooking or use cornstarch (1 teaspoon per cup) to stabilize.
When Not to Substitute
Classic aioli needs mayo's egg emulsion to hold the garlic and oil together. Yogurt won't create the same stable emulsion.
Japanese-style mayo recipes specifically need the richer egg yolk content. Regular mayo has 1-2% egg. Japanese mayo has 4%.
Old-fashioned frosting recipes using mayo need the exact fat-to-water ratio. Substitutes change the texture completely.
Frequently Asked Questions
Can I use butter instead of mayo in grilled cheese?
Yes, but differently. Butter browns at 350F while mayo browns at 375F. Mayo spreads easier on soft bread without tearing. Use 1 tablespoon butter melted in the pan versus spreading 1 tablespoon mayo on the bread. Mayo creates a more even golden crust because it doesn't pool like melted butter.
Is Greek yogurt healthier than mayo in tuna salad?
Greek yogurt has 100 calories per cup versus mayo's 680 calories. Mayo provides 75g fat per cup while yogurt has 5g. But mayo's fat helps absorb vitamins A, D, E, and K from the vegetables. Mix half yogurt and half mayo to cut calories by 40% while keeping some nutritional benefits.
How do I make emergency mayo with milk?
You can't make true mayo with just milk. Mayo needs 65% oil content minimum. But mix 1 cup whole milk with 2 tablespoons cornstarch, heat to 180F while whisking until thick, then cool. Add 2 tablespoons lemon juice and 1 teaspoon mustard. This creates a mayo-like spread with 15% of the calories.