Mayonnaise is the go-to condiment for nearly every sandwich, the base for countless dressings, and the “glue” that holds together chicken, turkey, and tuna salads. No wonder America is so fat; mayo is also one of the most calorically dense, and nutritionally empty, foods you can eat.
For most recipes, one easy ingredient swap can give you the satisfaction of your favorite lunch foods with up to half the calories. Not only will you also cut your fat intake in half, but with many of the substitutions suggested here, you’ll also reap the benefits of additional fiber and protein. Throw away your mayo and give your waistline a break—not to mention a better tasting lunch.
The Old Way: Egg Salad (4 servings)
- 6 hard-boiled eggs
- ¼ cup mayonnaise
- 1 tbsp mustard
- salt and pepper, to taste
Totals: Calories: 608, Protein: 39g, Fat: 73g, Carbohydrates: 4g, Fiber: >1g
Totals per serving: Calories: 152, Protein: 9.75g, Fat: 18.25g, Carbohydrates: 1g, Fiber: >1g
The Better Way: Hummus Egg Salad (4 servings)
- 6 hard-boiled eggs
- ¼ cup hummus
- salt and pepper, to taste
Totals: Calories: 326, Protein: 43g, Fat: 38g, Carbohydrates: 12g, Fiber: 4g
Totals per serving: Calories: 82.5, Protein: 10.75, Fat: 9.5g, Carbohydrates: 3g, Fiber: 1g
By swapping ¼ cup of mayonnaise for ¼ cup of hummus, you cut your calories and fat in half while also adding a few extra grams of protein. Plus, there is the added bonus of getting a little fiber in your new egg salad with the hummus that mayonnaise doesn’t have.
The Old Way: Chicken Salad (2 servings)
- 2 cup chopped, cooked chicken meat
- 1 stalk celery
- ½ cup blanched slivered almonds
- ½ cup mayonnaise
- 1 tbsp lemon juice
- salt and pepper, to taste
Totals: Calories: 1,689, Protein: 99g, Fat: 139g, Carbohydrates: 16g, Fiber: 7g
Totals per serving: Calories: 844.5, Protein: 49.5g, Fat: 69.5g, Carbohydrates: 8g, Fiber: 3.5g
The Better Way: “Greek” Chicken Salad (2 servings)
- 2 cup chopped, cooked chicken meat
- 1 stalk celery
- ½ cup carrot strips
- ½ cup Greek yogurt
- 1 tbsp lemon juice
- salt and pepper, to taste
Totals: Calories: 675, Protein: 99g, Fat: 23g, Carbohydrates: 14g, Fiber: 6g
Totals per serving: Calories: 337.5, Protein: 49.5g, Fat: 11.5g, Carbohydrates: 7g, Fiber: 3g
Changing just two ingredients from the traditional chicken salad recipe cuts calories by more than half while keeping protein and fiber the same. Using carrot strips instead of slivered allows you to keep the crunch and Greek yogurt binds it together as mayonnaise would—without the astronomical amount of fat.
The Old Way: Classic Tuna Salad (3 servings)
- 1 7-oz can tuna packed in water
- ¼ cup mayonnaise
- 1 tbsp relish, or to taste
Totals: Calories: 648, Protein: 48g, Fat: 47g, Carbohydrates: 6g, Fiber: >1g
Totals per serving: Calories: 216, Protein: 16g, Fat: 16g, Carbohydrates: 3g, Fiber: >1g
The Better Way: Avocado Tuna Salad (3 servings)
- 1 7-oz can tuna packed in water
- ½ cup mashed avocado
- 1 stalk celery
- 1 tbsp chopped onion
Totals: Calories: 460, Protein: 50g, Fat: 24g, Carbohydrates: 12g, Fiber: 9g
Totals per serving: Calories: 153, Protein: 17g, Fat: 8g, Carbohydrates: 4g, Fiber: 3g
Avocado can bind your tuna salad the same way that mayonnaise can in a much healthier way, while also adding fiber and healthy fats to your lunch.
The Old Way: Bleu Cheese Dressing (8 servings)
- 1/3 cup mayonnaise
- 1/3 cup sour cream
- 1/3 cup bleu cheese, crumbled
- 1 tbsp lemon juice
- salt and pepper, to taste
Totals: Calories: 800, Protein: 13g, Fat: 81g, Carbohydrates: 4g, Fiber: 0
Totals per serving: Calories: 100, Protein: 1.6g, Fat: 10g, Carbohydrates: 0.5g, Fiber: 0g
The Better Way: Full-Flavor, Light Bleu Cheese Dressing (8 servings)
- 2/3 cup Greek yogurt
- 1/3 cup bleu cheese, crumbled
- salt and pepper to taste
Totals: Calories: 267, Protein: 29g, Fat: 12g, Carbohydrates: 8g, Fiber: 0g
Totals per serving: Calories: 33, Protein: 3.6g, Fat: 1.5g
Using Greek yogurt instead of mayonnaise and sour cream in this dressing will allow you to keep the flavor and not the calories and fat while again increasing protein. Omit the lemon juice since Greek yogurt is a bit on the tangy side.