How to replace mayonnaise: 9 recipes for healthy sauces

Mayonnaise has long supplanted all other sauces in the kitchens of the post-Soviet space. It’s cheap, tasty, easy to buy, doesn’t need to be cooked. Not a formal dinner in Russia is complete without mayonnaise, and it can only be sad: a tablespoon of this sauce contains 57 calories, and 44 calories from fat. BJU Mayonnaise – 4.91g of fat, 3.51g of carbohydrates, 0.13g of protein – in general, its benefits are questionable. Here are 5 great mayonnaise alternatives that are easy to make and tastier. Give it a try, and some of these options will definitely live in your kitchen!

Light dzatziki sauce

After tasting this sauce, you will forever forget the existence of mayonnaise. Greek sauce is good in summer: it is ideal for cooling off. And it also goes much better with meat than mayonnaise – it helps with the acidity of the taste!


  • 50g of plain yogurt
  • 1 sprig of dill
  • 1/2 cucumber
  • 2 cloves garlic
  • 1 sprig of parsley

Cooking mode :

  1. Grate the cucumber on a fine grater, finely chop the herbs, squeeze the garlic, mix all the ingredients. Salt if desired. Enjoy your meal.

BJU per 100 g: 2.82 / 0.81 / 6.46 kcal 43.35

Garlic spinach sauce

Spinach sauce does not undergo heat treatment, which means that it is rich in vitamins and useful microelements, which are quickly and easily absorbed by the body. Be sure to try adding this sauce to pasta or a vegetable salad. It is not only a great alternative to mayonnaise, but also to store-bought pesto, which is rich only in additives with the letter E.

  • nuts – a handful;
  • 1 clove of garlic;
  • 20 spinach leaves;
  • 1/2 lemon (juice);
  • salt – a pinch;
  • black pepper to taste.

Cooking mode :

  1. Soak the peeled nuts in water for 30 minutes to soften them.
  2. Pass the soaked nuts in a blender, add the garlic, pour a little clean water and the juice of half a lemon. Beat the nuts. The result is a white mash.
  3. Then add spinach leaves, salt and pepper to the nut paste.
  4. Beat mixture on high speed until the spinach and garlic sauce turns green. Add water if necessary. The sauce should be smooth, without pieces of nuts or spinach. To adjust the thickness, add water as you whip.
  5. Try the salty sauce and if everything is in order then it’s ready to eat. We recommend that you season the spaghetti sauce with this sauce, warming it up a bit.

BJU per 100 g: 6.07 / 22.02 / 5.17 kcal 235.23


There are many options for making Mexican guacamole sauce. Different recipes contain different ingredients and processing techniques. We want to offer you one of the variations of guacamole, on which you can base yourselves and do not hesitate to experiment with this dish!


  • 1 pc. lawyer;
  • 1 tomato;
  • 1 onion;
  • 1 pepper pod;
  • 1 lemon;
  • A little salt.

Cooking mode :

  1. Peel and chop the tomatoes.
  2. Remove the seeds from the peppers and chop them along with the onions.
  3. In a large mortar and pestle, transform the peppers, tomatoes, lemon zest and onions into a smooth paste. Salt lightly and stir again.
  4. Then add a tablespoon or two of water and lemon juice to make the mixture more liquid.
  5. Peel the avocado, remove the seeds, cut the flesh into small cubes. Add to the pepper and tomato paste and knead everything well.

BJU per 100 g: 1.5 / 8.68 / 6.71 kcal 105.96

Diet Mayonnaise according to Dukan

Any of you can make mayonnaise at home. The main thing is to stock up on our recommendations and the necessary ingredients. Well, then it’s a question of technology. To start?


  • 2 yolks;
  • 3 tablespoons low-fat kefir;
  • 3 tablespoons low-fat cottage cheese;
  • 0.5-1 teaspoon lemon juice;
  • 1 teaspoon of mustard;
  • 1/3 teaspoon sweetener;
  • 1/4 teaspoon salts;
  • black pepper.

Cooking mode :

  1. Grind cottage cheese until smooth, beat with kefir, mustard, lemon juice, herbs.
  2. Add the sweetener, salt, pepper.

BJU per 100 g: 10.39 / 7.24 / 4.17 kcal 123.87

Avocado and spinach sauce

Light sauce to season salads or replace butter on bread. It is also an excellent “dip” – that is, a spread. If you eat rye bread, dip it in this sauce!


  • 100 g avocado
  • 5g lemon juice
  • 100g spinach

Cooking mode :

  1. Peel and seed the avocado.
  2. Beat the peeled avocado + spinach + lemon juice with a blender.
  3. Ready. Delicious dressing for salads and replacing butter with bread. Pine nuts complement each other well.

BJU per 100 g: 2.41 / 9.91 / 4.66 kcal 112.59

broccoli sauce

Sauce for gnocchi, pasta, potatoes. It doesn’t look very good, but give it a try – and broccoli will become your best friend!


  • 100 g of turkey ham
  • 50 g of gouda or edam
  • 1 cup of milk
  • 100g of broccoli

Cooking mode :

  1. Grind the broccoli.
  2. Pour the milk into a saucepan.
  3. Add the broccoli.
  4. Do not boil, just reheat well.
  5. Grate the cheese.
  6. Cut the ham into cubes.
  7. Add ham and cheese to a saucepan.
  8. Stir and serve.

BJU per 100 g: 6.7 / 6.58 / 4.64 kcal 104

Wok sauce with chicken breast

Delicious and easy to prepare. Ideal with buckwheat noodles or durum wheat pasta.


  • 520 g of lecho
  • 20 ml soy sauce
  • 60 g sunflower oil
  • 378 g chicken breasts

Cooking mode :

  1. Brown the chicken in the butter until crispy.
  2. Pour in the lecho.
  3. I am taking a shower.
  4. Add the soy sauce and simmer for 2 minutes.

BJU per 100 g: 12.15 / 7.66 / 9.91 kcal 151.49

Sour cream sauce

Sauce for fresh vegetables. It’s easy and simple to do and leaves the mayonnaise no chance!


  • 400 g 15% sour cream
  • 3 small pinches of sea salt
  • 3 small pinches of black pepper
  • 15 g dill
  • 12 g of garlic

Cooking mode :

  1. Finely chop the herbs and garlic.
  2. Mix everything with sour cream.
  3. Season with salt and pepper to taste, mix.

BJU per 100 g: 1.59 / 8.27 / 2.28 kcal 90.08

Light mayonnaise on cottage cheese

Not like in store! Also pay attention to the record protein content – thank you, curd brother!


  • 100 g of 0.1% soft cottage cheese or sugar-free Greek yogurt
  • 1 teaspoon mustard
  • 1 large yellow
  • 5 ml lemon juice
  • salt, ground pepper

Cooking mode :

  1. Separate the yolk from the protein.
  2. Add c. mustard, a few drops of lemon juice, mild curd.
  3. Mix everything and refrigerate before use.

BJU per 100 g: 6.58 / 7.5 / 4.08 kcal 112.53