Healthy
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Plain nonfat yogurt is a great mayonnaise substitute!
- 1 Tablespoon of mayonnaise = 100 calories, 11 grams fat
- 1 Tablespoon of plain nonfat yogurt = 7 calories, 0 grams fat
Yogurt also has more nutritional value than mayo!
Yogurt is a good source of protein and calcium, and yogurt with live, active cultures may aid digestion.
Use yogurt as a substitute for mayonnaise in "creamy" salads like tuna salad, chicken salad, and egg salad.
Note: If you hate to eat yogurt straight from the carton, don't worry...you probably won't mind it when it's mixed up as part of a recipe.
Tasty Mayo Substitute Tip
Mix plain nonfat yogurt + mustard (honey mustard, Dijon mustard, horseradish mustard, etc.) for an even tastier mayonnaise substitution!
If you keep a small carton of plain yogurt mixed with mustard in the refrigerator at all times, you'll always have a quick mayo substitute for use on sandwiches.
Plain Nonfat Greek Yogurt
Greek yogurt is especially creamy and has twice the protein of "regular old yogurt."
Choosing plain, nonfat Greek yogurt as a substitute for mayonnaise further improves the nutritional value of your final recipe in addition to reducing the fat and calories!
Look for the following brands of plain nonfat Greek yogurt:
- Yoplait
- Stonyfield Farms Oikos
- Fage
- Trader Joe's
Vegan Mayonnaise
If you want to avoid eggs and dairy, see this recipe for a vegan mayonnaise substitute.
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