While mayonnaise is an integral ingredient in signature subs like BLTs and chicken, tuna or egg salad, the classic condiment — which doesnt offer much in the way of nutrients — isnt conducive to your health.
Luckily, theres a simple way to tweak your sandwich topper thatll provide health benefits without sacrificing deliciousness.
Believe it or not, Greek yogurt makes a surprisingly stellar substitute for mayonnaise. Comparably creamy, it touts a similar texture to mayo but packs way more protein, contains gut-friendly probiotics and less fat. And although Greek yogurt is known for sweet treats like berry parfaits, its equally tasty when incorporated into savory fare like sandwiches.
Greek yogurt is one of the best mayonnaise substitutes. It has a very similar consistency, and the flavor generally isn’t altered much by this replacement. It’s perfect for dressings, dips, salads, spreads, and even baked goods. Be sure to use plain, unsweetened Greek yogurt.
Greek Yogurt Has Healthier Fat
While plain full-fat Greek yogurt and mayo both contain fats, its the quality of the fats that makes the difference, Davar says.
Mayo (in most instances) is a highly processed food made with low-quality vegetable oils rich in omega-6s and omega-9s, which are associated with a greater risk of heart disease, Davar explains.
Conversely, plain Greek yogurt contains fats that are beneficial for our cell membranes and are linked to lower rates of stroke, Davar says. Indeed, dairy foods possess fatty acids such as pentadecanoic acid that are associated with staving off obesity and cardiometabolic issues, according to a May 2020 paper in Scientific Reports.
Greek Yogurt vs. Mayo Nutrition
The nutritional differences between Greek yogurt and mayonnaise are major, with the former coming out on top as the healthier option.
This is what I eat instead of mayonnaise.
FAQ
Can you substitute plain Greek yogurt?
Can I use Greek yogurt instead of Miracle Whip?