Zesty Low-Fat Mayo (Greek Yogurt-Based)

This zesty low-fat mayonnaise can add creaminess without many calories to sandwiches, prepared salads, dips, and dressings. With 90% fewer calories than regular mayonnaise, but full flavor, it can help you enjoy creamy and delicious foods while supporting your weight loss goals. Combine fresh lemon juice, Dijon mustard, and garlic powder for a full-flavor mayo swap.

Variations and Serving Suggestions

• For a dip, whisk in 1-2 teaspoons of dried herbs or 2-3 tablespoons of fresh herbs like dill, chives, or parsley.
• For a Caesar flavor, add a dash of Worcestershire sauce and 2-4 tablespoons of Parmesan cheese. 
• For spicy heat, add hot sauce or red pepper flakes.
• For lower-calorie, lower-fat prepared salads, use it instead of regular mayonnaise in creamy salads like egg salad, crab salad, chicken salad, coleslaw, and tuna salad. 
• Add it to sandwiches instead of mayonnaise for a lower-calorie, flavorful sandwich. 
• For a marinade, thin it out with lemon juice and marinate chicken or fish in it for 30 minutes before roasting or grilling. 

Recipe for Zesty High-Protein Homemade Mayo (Greek Yogurt Based)

Makes 16 servings

Ingredients:

• 1 cup of plain reduced-fat Greek yogurt 
• 2 teaspoons of Dijon mustard
• 1 tablespoon of lemon juice or white wine vinegar
• ¼ teaspoon of garlic powder
• ½ teaspoon of onion powder
• Salt and pepper to taste

Directions

1.  In a small bowl, combine the Greek yogurt, Dijon mustard, lemon juice, garlic powder, and salt and pepper. Whisk together. 
2. Cover and refrigerate for at least 15-30 minutes before serving.

Nutrition information per serving (based on non-fat Greek yogurt, 1 cup yield, 16 servings, without added salt): 7 calories, 0 grams fat, 0 grams saturated fat, 0 mg cholesterol, 20 mg sodium, 1 gram carbohydrates, 1 gram sugar, 0 grams fiber, 1 gram protein

Reviewed by Natalie Stein, MS, MPH, CDCES