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This Healthy Mayonnaise recipe is a game changer — packed with protein, low in calories, and ready in just 2 minutes! Whip it up in a blender for an easy sauce that tastes rich and creamy. You will never buy low fat mayo again.
If you are looking for more healthy dips and sauces, you may also love my keto BBQ sauce, homemade avocado mayo, whipped cottage cheese and healthy spinach dip.
Healthy mayo recipe
Who doesn’t like mayonnaise? Its creamy texture and rich flavor make it perfect for virtually any dish. Baked chicken wings, burgers and air fryer sweet potato fries, anything goes well with this sauce.
But sadly, store-bought mayo is also one of the unhealthiest, most processed foods in the planet. Heavily processed oils such as soybean oil, hidden sugars, sodium and a long list of preservatives I can’t even pronounce. The same holds true for lower fat options, which are often full of refined sugars and other nasties. Plus, they cost lots of money that only go to support the big multinationals selling junk food.
Well, let’s leave these fake foods at the supermarkets. After trying my easy recipe, you won’t go back to store-bought anymore. This low calorie mayo is made from boiled eggs, water and Greek yogurt. Little olive oil adds richness and vinegar provides tanginess. Blend it all up until creamy and you’ll be surprised at how delicious it tastes. The prefect keto and high protein mayonnaise alternative!
Ingredients
Here is an overview of the ingredients you need. In the following list you will find some tips and recommendations, precise quantities can be found in the recipe card at the end.
- Boiled eggs – You’ll need 3 large eggs, either soft boiled or hard boiled eggs. For the lowest fat mayo, use 2 whole eggs plus 2 egg whites. For the sake of clarity, they should be boiled and peeled ahead.
- Greek yogurt – Two tablespoons of Greek yogurt provide an extra layer of creaminess and boost the protein. I used 2% fat Greek yogurt, but nonfat or whole milk Greek yogurt will also work. As a dairy-free alternative, replace with nondairy yogurt such as soy or cashew yogurt.
- Olive oil – Extra virgin olive oil is one of the healthiest foods, packed with vitamin E and heart-healthy fats. Great substitutes are avocado oil or walnut oil.
- Apple cider vinegar – For the best healthy mayonnaise, I I recommend ACV. It adds a pleasant touch of tanginess. Swap it out for freshly squeezed lemon juice, if desired.
- Dijon mustard – The mustard is optional for more flavor.
- Salt – A pinch of salt enhances the tastes and adds sapidity.
How to make healthy mayonnaise
Step 1 – Blend. In a blender, combine boiled eggs with water, Greek yogurt, olive oil, vinegar, salt and optionally mustard. Blend on high until rich and creamy. If you only have an immersion blender, add all ingredients to a narrow container and process until smooth.
Step 2 – Store. Transfer the healthy mayo into a mason jar or an airtight container. Serve immediately or store in the fridge for up to 5 days.
Matteo’s Tip
This recipe uses ¼ cup (60 ml) of water and 2 tablespoons of Greek yogurt. With these amounts, your sauce will come out quite thick and creamy. But if you prefer a runnier texture, I suggest adding either 1-2 tablespoons of Greek yogurt or 2-3 tablespoons of water more. Feel free to adapt the consistency to your likings.
Recipe variations
- Chipotle mayo: Add ½ to 1 chipotle pepper in adobo sauce + ½ tsp smoked paprika.
- Spicy mayo: Add 1 to 2 tsp Sriracha or hot sauce + ¼ tsp cayenne pepper.
- Garlic mayo: Add 1 to 2 minced garlic cloves or ½ tsp garlic powder.
- Herb mayo: Add ½ tbsp fresh chopped parsley + ½ tbsp fresh chopped chives + ½ tsp dried dill.
- Lemon pepper mayo: Add ½ tbsp fresh lemon juice + ½ tsp lemon zest + ¼ tsp black pepper.
Storage directions
After blending, place the healthy mayo in a sealable mason jar or in an airtight container and refrigerate. In the fridge, it will remain fresh and flavorful for up to 5 days. If you notice that it has lost creaminess, give it a good stir with a spoon before serving.
As it is made with fresh ingredients, this sauce is not suitable for freezing. When frozen and thawed, it tends to get “rubbery” (due to the egg whites) and lose flavor.
Serving ideas
- Use as a dip for low calorie fries, air fryer sweet potato fries, carrot fries or air fryer zucchini fries.
- Spread on top of freshly baked oat bread, protein bread, cottage cheese flatbread or protein bagels.
- Use in salads such as broccoli salad, creamy cucumber salad, spinach salad or tuna pasta salad.
- Enjoy with grilled chicken breast, cornflake chicken nuggets, air fryer chicken tenders, air fryer chicken wings or baked chicken wings.
Healthy Mayonnaise
Equipment
- blender or immersion blender
Ingredients
- 3 boiled eggs, peeled
- ¼ cup (60 ml) water, add 1 tbsp for more creaminess
- 2 tbsp Greek yogurt
- 1 ½ tbsp olive oil
- 2 tsp apple cider vinegar, or lemon juice
- ⅓ to ½ tsp salt, more to taste
- 1 to 2 tsp Dijon mustard, optional
Instructions
- In a blender, combine boiled eggs with water, Greek yogurt, olive oil, vinegar, salt and optionally mustard. Blend on high until rich and creamy.
- Transfer the healthy mayo into a mason jar or an airtight container. Serve immediately or store in the fridge for up to 5 days.
