Dietary mayonnaise at home: 10+ recipes

In the struggle for an ideal body and excellent health, we get rid of many harmful products. One of the main enemies of a beautiful figure is mayonnaise. This tasty but high-calorie sauce contains harmful ingredients. It will be useful for beginners in proper nutrition to know how to replace mayonnaise when losing weight.

There are many options for delicious, low-calorie dressings that make great additions to cold and hot dishes. Some sauces are successfully used for baking.

A little history

As legend has it, mayonnaise was invented at the beginning of the 18th century. on the Mediterranean island of Menorca. The capital of the island of Mahon was captured by the French, but after some time the British began to conquer it. This confrontation between the two peoples lasted a long time. The besieged city was on the verge of famine, because the only food left was eggs and olive oil. Then the French chef decided to use them.

To do this, he ground the eggs with salt, added a small amount of sugar, lemon juice, olive oil and mixed until a homogeneous consistency was formed. Food seasoned with this sauce turned out nutritious and tasty. The French, eating such food, repelled the attacks of the British for a long time and were able to defeat them. The sauce, which indirectly helped the victory, was named “Maonsky” or “mayonnaise” in honor of the city.

By the end of the 18th century. mayonnaise was recognized by all countries and was used to season all cold dishes. Such a gas station was expensive, and its secret was kept strictly secret. A few years later, a French chef named Olivier slightly modified the composition of mayonnaise and added mustard to it, which gave the product a sharp taste and extended its shelf life. This sauce began to be called “Provencal”.

Vegetarian mayonnaise with avocado

It's hard to do without our favorite - avocado. Superfood for all 100, of course, in moderation. Even with him, we build relationships according to the principles of proper nutrition - balance and variety.

So - about the delicious sauce. It is also suitable for vegetarians and serves as a wonderful spread on bread. To do this, we make it thicker by adding superfruit.

We need:

• Avocado (medium) - 1 pc.
• Vegetable oil - 100 ml
• Lemon juice - 3 tbsp. spoons
• Sweet mustard - 1 teaspoon
• Parmesan (grated) - 15 g (if you like it and are not allergic to milk)
• Salt and pepper - after testing

You can also prepare a delicious recipe using yogurt or sour cream.

Puree the mashed avocado, oil and additives with a blender. We make the emulsion using the same steps as in other dressings. Press the submersible nozzle and hold it at medium speed. Then we lift it with pulsating movements up and down.

Composition and calorie content of mayonnaise

The calorie content of mayonnaise is 625 kcal per 100 g of product. This product contains:

• egg yolk;
• salt;
• sugar;
• vegetable oil;
• lemon juice or vinegar.

Sometimes mustard and other seasonings are added to mayonnaise. In industrial production, the standard recipe is followed, but refined oil is used, and instead of milk and eggs, egg powder and milk powder are used. Depending on the manufacturer, the shelf life is 1–7 months.

In order not to cause harm to the body, it is allowed to consume 1 tbsp per week. l. mayonnaise.

How to choose keto mayonnaise in the store

If the arguments above do not inspire you to take up cooking, and store-bought mayonnaise is still a preferable option, use the tips on how to choose keto mayonnaise in the store.

• The key point when choosing a product is to check the composition. It is best to take one that does not contain sugar. Even if there is a bright o on the package, oddly enough, this does not mean that it is not in the composition. However, it’s unlikely to find completely sugar-free mayonnaise in the store. On the other hand, 3 grams of carbohydrates per 100 grams, and usually that’s how much there is in store-bought mayonnaise, even if it’s all sugar, will not get you out of ketosis.
• On the keto diet, we try to eat healthy fats, either from plants or from meat and eggs. You can often find olive oil/avocado oil labels on store-bought mayonnaise, right next to the “SUGAR FREE” label. The meaning of these inscriptions is approximately the same. Even if such mayonnaise contains healthy vegetable oils, most likely there are very few of them. Here you need to again refer to the composition to check the information.
• Quail eggs or chicken eggs? For keto mayonnaise there is not much difference, especially if you choose it in the store. They taste no different.
• We leave light mayonnaise and mayonnaise sauces in the store. For the keto diet, choose real fat sauce.

The harm of mayonnaise

This product is harmful to the body due to its components:

1. He's too fat. Mayonnaise can be high-calorie (fat content more than 55%), medium-calorie (fat content 40–55%) and low-calorie (fat content up to 40%).
2. To produce the product, refined vegetable oil is used, after processing which increases the content of trans fats.
3. Mayonnaise contains various chemical thickeners and stabilizers. It often contains dyes and carotene, a substance hazardous to health.

To increase the shelf life of this fatty product, preservatives are used - sodium benzoate and potassium sorbitol. The longer mayonnaise is stored, the more preservatives it contains that are harmful to the body.

Main conclusions

Fans of proper nutrition should understand that mayonnaise is a harmful product that can be replaced. For salads, fish, meat, pasta, and snacks, you can use sauces based on natural yogurt, sour cream, cottage cheese, and kefir. Lemon or lime juice, mustard, spices, chopped herbs, different types of vinegar, fresh or pickled vegetables, and soy sauce will complement the taste. Avocado puree will make the taste unique, apple will add freshness and sourness. An excellent alternative to mayonnaise is a dressing based on vegetable oil with lemon, hot sauce with mustard powder and chili, mixtures of sour cream with adjika or tomato paste.

Share your recipes for delicious and healthy sauces that you have replaced mayonnaise in the comments. Prove by your example that healthy eating is not only healthy, but also tasty.

What can replace the product?

During a diet, mayonnaise can be replaced with lighter sauces. The homemade dressing you choose should contain a minimum of calories.

Avocado dressing

Avocado sauce can be used instead of mayonnaise if you eat properly. This fruit contains healthy fatty acids Omega 3 and Omega 6, which are the best prevention of vascular diseases, stroke and atherosclerosis. It also contains potassium, iron, copper, vitamins E and group B. Avocado does not contain sugar, which is why the prepared dressing is considered an excellent dietary product.

Mustard sauce

People who are on a diet can season their dishes with mustard sauce. It is easy to prepare and has a delicious aroma. Mustard, which is used to prepare the dressing, contains many vitamins (A, B, C, D, E), antioxidants, glycosides, minerals (iron, phosphorus, potassium, calcium), essential oils, fatty acids, volatile substances and sinigrin (bitterness). , giving the seasoning a specific taste).

This product helps with weight loss, because it accelerates metabolism, improves digestion, as a result of which fats are actively processed, has a mild laxative effect, starts the process of burning fat, effectively accelerating the blood and saturating tissues with oxygen.

Mustard sauce is low in calories and has a low glycemic index. It contains no fat, so it can be added to a large number of diet dishes. It is recommended to store it for no more than 2 weeks. Mustard sauce is best suited for meat dishes.

Natural yogurt

This product is a healthy alternative to mayonnaise. It is recommended to use thick natural yogurt without sugar or preservatives, as it brings great benefits to the body:

• improves food digestion, prevents constipation, reduces the risk of cancer, helps with poisoning;
• lowers cholesterol levels, normalizes blood pressure;
• prevents osteoporosis;
• improves the condition of the genitourinary system;
• stimulates the immune system.

A dressing made from natural yogurt, which replaces mayonnaise, can activate metabolism and promote quick satiety. This sauce is recommended for seasoning fish, seafood, vegetables, and chicken. It complements them well, adding flavor to these products. To prepare it, it is allowed to use dill, cilantro, basil, avocado, fet cheese, and celery.

Sour cream

A good alternative to mayonnaise is sour cream sauce, which can be used to season a large number of dishes. But due to the fact that such a product contains many calories, sour cream dressing is recommended for people who are on a diet and also exercise. The proteins included in this product form the correct muscle relief.

Lemon dressing

Often dishes are seasoned with lemon juice, which is often used instead of mayonnaise. It works well on vegetables, fish and shrimp, but is often used for other dishes. Lemon dressing enhances their taste and adds a piquant sourness. It is stored in the refrigerator for 3 days.

Spiced sauce

Instead of mayonnaise, dishes during a diet can be seasoned with sauce with spices. Thanks to this refueling, the feeling of hunger is quickly eliminated, energy is spent more actively, preventing fat from being deposited, metabolic processes and blood circulation improve. The most commonly used spices are: ginger, cinnamon, cumin, mint, cardamom, cloves, curry, black pepper, basil, thyme, rosemary, anise.

Is it possible to eat mayonnaise while losing weight or just eating?

Since I have mayonnaise lovers at home, I have been interested in the question of how to replace mayonnaise with a healthy diet, and whether it is realistic to do this at all, for a long time.

The traditional sauce is made from yolks, vegetable oil, sugar and vinegar. This set of products is not suitable for weight loss or for supporters of proper nutrition - the calorie content per 100 grams is more than 600 Kcal, there is an excess of fat, and again, sugar.

Store-bought sauce also contains a lot of chemical components - flavorings, emulsifiers, preservatives. Homemade is safer in this regard, but still not great. Trying to solve the problem of the harmfulness and usefulness of the product, many use olive oil in home recipes. But changing the oil does not reduce calories.

How to replace mayonnaise on a diet? How to reduce calories? How to make homemade mayonnaise-pp and is it possible? Making sauce based on low-fat dairy products reduces calorie content and makes it possible to use during diets and proper nutrition. By following simple rules and cooking secrets, you can get an excellent addition to salads and main courses - diet sauce, which is ideal instead of mayonnaise.

PP sauce made from the right products is “safe” for your figure, will not add kilograms and centimeters, and will taste no worse than the classic version.

Homemade mayonnaise recipes

There are many recipes for making homemade mayonnaise at home from various ingredients.

Sour cream

Recipe No. 1. Ingredients:

• sour cream - 500 g;
• natural mustard - 1 tsp;
• lemon juice - 1 tbsp. l.;
• ground black pepper - ¼ tsp;
• salt - 1 tsp;
• sugar - 1 tsp;
• refined vegetable oil - 90 g.

Add lemon juice to the dish with sour cream and leave to steep for 20 minutes. After this, add all the other ingredients: pepper, mustard, sugar, salt. Mix everything thoroughly in a blender and pour in the oil in a thin stream. The sour cream mass should thicken.

Recipe No. 2 . Ingredients:

• low-fat sour cream - 150 g;
• honey - 1 tsp;
• low-fat yogurt - 100 g;
• mustard - 1 tbsp. l.

Beat all ingredients with a mixer and place in the refrigerator for 1 hour to thicken.

Recipe No. 3 . Ingredients:

• liquid sour cream - 50 g;
• apple cider vinegar - 1 tsp;
• boiled yolk - 2 pcs.;
• curd paste - 50 g;
• mustard - 1 tsp;
• salt - to taste;
• spices: pepper, turmeric, etc.

The yolks are ground with mustard and spices. Beat the curd paste in a blender, mix with mashed yolks, sour cream, mustard, vinegar and spices. Sour cream sauce is ready. Its shelf life is no more than 42 hours. This dressing is used in salads, meat and fish dishes.

Curd

Classic recipe . Ingredients:

• cottage cheese - 200 g;
• mustard - 1 tbsp. l.;
• sunflower or olive oil - 3 tbsp. l.;
• chicken egg yolk - 2 pcs.;
• milk - 100 ml;
• salt - to taste;
• lemon juice - 1 tbsp. l.

The cottage cheese is combined with yolks and milk and stirred thoroughly. Pour in olive oil and stir with a whisk. Add salt, mustard, lemon juice. The resulting mass is rubbed through a fine sieve. Curd mayonnaise is ready.

Recipe No. 2 . Ingredients:

• soft cottage cheese - 200 g;
• egg yolk - 1 pc.;
• lemon juice - 1 tbsp. l.;
• sugar and salt - 1 tsp each;
• olive oil - 150 ml;
• cream - 100 g.

Combine the yolk, juice, salt and sugar and beat thoroughly until smooth. Pour in oil in a thin stream. Continuing to beat, begin to add cottage cheese and cream.

No oil

This sauce is good for those who are on a diet. To prepare the dressing you will need the following ingredients:

• cottage cheese - 3 tbsp. l.;
• mustard - 1 tsp;
• boiled egg yolk - 2 pcs.;
• kefir - 5 tbsp. l.;
• black pepper - 0.2 tsp;
• salt - 0.3 tsp;
• sugar - 1 tsp;
• vinegar - 0.5 tsp;
• sweet red pepper - 0.3 tsp.

Cottage cheese can be of any fat content. The main thing is that it is non-liquid. The yolk must be boiled. All ingredients are mixed in a blender and whipped. Place in the refrigerator for 2 hours to infuse.

Recipe No. 2 . Ingredients:

• milk - 1 l;
• egg - 1 pc.;
• kefir - 0.5 l;
• mustard - 1 tbsp. l.;
• lemon juice - 2 tbsp. l.;
• salt - 1 tsp;
• vinegar - 3-4 tbsp. l.

Milk is poured into a saucepan, put on fire, brought to a boil and removed from the stove. Pour in kefir and add salt. Stir and wait 2-3 minutes. Strain through cheesecloth. Beat the juice and egg in a blender. Add the strained mass to it and beat again until smooth. Place in the refrigerator for 3 hours. Take out and add vinegar, mustard, ground black pepper and salt. Transfer to a glass container. The product can be stored for no more than a week.

From yogurt

Homemade yogurt mayonnaise does not contain any dyes or additives. There are many recipes for its preparation.

Recipe No. 1 . Ingredients:

• low-fat yogurt - 150 ml;
• egg yolks - 3 pcs.;
• sugar and salt - to taste;
• mustard - 0.5 tbsp. l.;
• vegetable oil - 150 ml;
• small lemon - 1 pc.

Juice is squeezed out of a lemon using a juicer. Place egg yolks, mustard, sugar and salt into a blender bowl. Beat all the ingredients at low speed while pouring in 80 g of vegetable oil in a thin stream. Add yogurt and lemon juice. Beat everything until a thick, homogeneous mass is formed. Pour in the remaining vegetable oil and stir until the mayonnaise becomes viscous. Pour it into a plastic container, cover with a lid and place in the refrigerator for 30–40 minutes.

Recipe No. 2 . Ingredients:

• unsweetened yogurt - 200 ml;
• table mustard - 1 tsp;
• lemon juice - 2 tbsp. l.;
• natural honey - 1 tsp;
• grated orange zest - to taste.

Mix all the ingredients in a saucepan and pour in honey melted in a water bath. Cool in a cool place.

From kefir

Mayonnaise made from kefir contains few calories, has a delicate taste and adds a piquant taste to many dishes that are included in the diet.

To prepare it you will need the following components:

• kefir - 5 tbsp. l.;
• chicken eggs - 2 pcs.;
• refined vegetable oil - 250 ml;
• fresh lemon juice - 1 tbsp. l.;
• natural mustard - 1 tsp;
• salt - a pinch;
• sugar - 1 tsp.

Squeeze lemon juice in a separate container. Place eggs, salt, sugar in a blender bowl and beat until smooth. Pour in kefir, add mustard and beat again. Add vegetable oil. The mayonnaise should have a thick consistency. Add lemon juice and continue whisking. The finished mayonnaise is transferred to a sterilized jar, covered with a lid and placed in the refrigerator for 30 minutes. The product is ready to use. It should be stored for 4 days.

Recipe No. 2 . Ingredients:

• thick kefir - 5 tbsp. l.;
• boiled yolks - 2 pcs.;
• low-fat cottage cheese - 6 tbsp. l.;
• mustard - 2 tsp;
• lemon juice - 1 tsp;
• dill;
• salt and spices - to taste.

All components are placed in a blender, blended and placed in the refrigerator for 2 hours.

How to store keto mayonnaise

Keto mayonnaise does not last long. Raw eggs spoil quickly, so it is not recommended to keep the sauce for more than 3-4 days. Mayonnaise made from boiled yolks can be stored longer – up to 10-14 days.

In any case, mayonnaise should be stored in the refrigerator. It can also be frozen, but this is usually not necessary - make the sauce in small batches over several days.

Read recipes for keto salads with mayonnaise:

• New Year's keto salads - Olivier, crab, herring under a fur coat
• Keto broccoli salad
• Keto chicken salads - simple recipes with photos. Caesar, Greek and other delicious recipes

Reviews

Elena, 33 years old, Kirov: “I often follow various diets and I know that mayonnaise in this case is strictly prohibited, because it is high in calories and contributes to excess weight gain. To prevent the dishes from being bland, I used lemon juice instead of this dressing. It benefits the body by saturating it with vitamins and minerals. You can only store it for 3 days, but that didn’t bother me. I prepared this dressing every day.”

Svetlana, 25 years old, Moscow: “I’m overweight, which I can’t get rid of. The thing is that I love mayonnaise and can’t give it up. But recently, when the scale showed 120 kg, I decided to give up this product. I went on a diet and seasoned all my dishes only with mustard sauce. It wasn’t tasty, but I endured everything to achieve my goal. As a result, I lost 5 kg in a week and I’m not going to stop there.”

Mayonnaise made from soft cottage cheese (also the recipe is suitable for the keto diet and Dukan)

The sauce for this recipe includes a high protein content in its composition. Therefore, it will be an excellent option for those who adhere to a protein diet. And also suitable for PP specialists.

Ingredients:

• 100 g soft cottage cheese 1-2%;
• yolk 1-2 eggs;
• 1 teaspoon mustard;
• 1 teaspoon lemon juice;
• salt to taste;
• ground pepper, garlic, paprika, dried herbs - optional.

Step by step method:

1. Boil the eggs hard. Cool, clean. We put the egg whites in a salad or eat them.
2. Place the yolks, cottage cheese, mustard into a blender, and squeeze out lemon juice. Whisk the sauce. Add salt and other spices to taste.

Diet mayonnaise based on cottage cheese is enough to season 500-600 g of salad.