13 Mayo Alternatives To Try In Egg Salad
An egg salad is traditionally prepared with mayonnaise — and that is fine if you go with just a bit of the stuff. The problem is that it's easy to overdo it with the creamy condiment in meals like egg salad. In addition to its creaminess and flavor, it also comes with saturated fats and calories that can easily add up. What's more, it's not an egg-free option, though it's typically dairy-free. For anyone avoiding animal products entirely, there are plenty of great vegan mayo brands you can purchase in your supermarket that can also be healthier alternatives. But many still aren't so sure about mayonnaise. And why go with mayo (traditional or vegan) when there are so many other ways to combine flavor in an egg salad?
Instead, it may be time to try some new egg salad ingredients, including dairy options like creamy yogurt or vegan dips such as hummus or guacamole. You can certainly add a flavorful punch to egg salad with pesto or olive tapenade instead of mayo. We've curated some great mayo alternatives along with plenty of reasons you should try them in your next batch of egg salad.
1. Yogurt, labne, or sour cream
Whether you are out of mayonnaise or would just like a lower-fat alternative, consider reaching for a common dairy staple such as yogurt or sour cream. And for those who like more of a cheese-like texture, yogurt that's been strained and turned to labne is another good option. All of these provide a creamy texture and tangy flavor you just might love.
Smooth and thick, these dairy products work well to bind your eggs along with other egg salad components (think celery, chives, or thin slices of beet), and provide an excellent base to carry spices. If you want the best nutritional bang for your buck, reach for plain, low-fat Greek yogurt. An ounce of low-fat Greek yogurt provides nearly 3 grams of protein, 230 milligrams of calcium, and 23 calories.
While sour cream may have gotten a bad nutritional rap over the years, consider that two tablespoons (1 ounce) of the stuff are but 60 calories and 5 grams of fat (nearly one-half the amount you will find in just one tablespoon of mayonnaise). This means you can get by with a little more sour cream without going overboard on the added fats and calories. Labne (at 45 calories, 3 grams of fat, and 3 grams of protein per ounce) comes somewhere in between yogurt and sour cream, nutritionally-speaking.
2. Hummus or tahini sauce
For a Middle Eastern twist, why not consider hummus or tahini as your egg salad binder? A traditional hummus is made from chickpeas, tahini (sesame seed paste), seasonings such as lemon juice, garlic, and salt, and a just drizzle of olive oil to add smoothness. The beauty of this condiment is that it's versatile and easy to use. You'll get tang from lemon juice and a slight earthiness from the tahini, but most of all you'll be gaining nutritional value. Phytonutrients in chickpeas include dietary fiber, vitamin A, vitamin E, folate, and heart-healthy potassium as well as carotenoids, which may benefit eye health, according to Healthline.
A tahini sauce will have a stronger flavor than hummus because chickpeas (the dominant ingredient in hummus) are quite mild. But you have to love the earthy, nutty, and slightly bitter value that this crushed sesame paste will provide. The good news is that most tahini is made with toasted sesame seeds, which helps to decrease bitterness. A sweetened tahini sauce may include honey, which will help balance out the pungency of the tahini even more.
3. Vinaigrette
One of the easiest ways to season up your egg salad without mayonnaise is to use a vinaigrette. It won't have the creaminess of a traditional mayo egg salad, but you can pack in plenty of flavor in no time if you choose a ready-made condiment. This type of egg salad is perfect to serve atop a bed of greens. Plus, that way, you won't need to add dressing to your leafy salad). Besides, this option is dairy-free!
If you'd prefer to make your own vinaigrette, a ratio of two-thirds oil to one-third vinegar (or lemon juice) is pretty standard. Be sure to season the mix with salt and pepper and your favorite herbs. Olive oil is considered a heart-healthy option for its monounsaturated fats and high concentration of antioxidants. A milder oil such as avocado oil may be likewise rich in monounsaturated fats including oleic acid, which may have a role in fighting inflammation, as per Mini Reviews in Medicinal Chemistry.
4. Olive oil and fresh herbs
Similar to a vinaigrette, the combo of olive oil and seasonings will flavor up your egg salad in a looser sort of way. Without the binding power of a traditional mayonnaise emulsion, this Mediterranean-inspired egg salad incorporates well with leafy greens to boost the natural plant flavors while adding the benefit of egg protein.
Olive oil and fresh herbs have long been part of a Mediterranean-style diet that is rich in flavor, color, and overall appeal. When it comes to those with acid reflux, this could be a great option that won't exacerbate the burn.
When crafting your mic, choose fresh herbs such as basil, dill, sage, rosemary, or thyme, then chop them finely. Each will add a unique flavor to brighten your egg salad. Add a pinch of sea salt to round out the flavors of your olive oil and herb combination (or go with a sprinkling of salty and slightly nutty Parmesan).
5. Cottage cheese
Creamy and packed with protein, cottage cheese is a great option for binding your egg salad. You may find it to be slightly milder than yogurt, as it isn't quite so tangy. But you'll get a slight natural sweetness that compliments its creamy mouthfeel. We suggest you go with a tighter curds-and-whey variety, which shouldn't separate as much and will help keep your egg salad from getting runny. You might also consider blending the cottage cheese first with your favorite herbs to make it smooth and flavorful. Consider mixing in tarragon, Italian seasoning, or even zesty za'atar for Middle Eastern appeal. Or you might go with a light sprinkling of crimson sumac for a subtle lemony essence.
From the nutritional perspective, one quarter cup of cottage cheese is just 55 calories (half that of a tablespoon of mayo). It also provides 8 grams of satiating protein. What's more, it is a convenient and versatile source of calcium.
6. Mashed avocado or guacamole
If you have a super-ripe avocado, then mash it and use it in your egg salad! Got guacamole? Even better — it's perfect for dipping, great as a spread, and will do wonders for your egg salad. To make classic fresh guacamole, all you need is a fork for mashing, some seasoning, and a few minutes of your time. What we love about avocado is that it is a source of heart-healthy fats and dietary fiber. In fact, one average 200-gram avocado contains a whopping 13.5 grams of fiber. And, with their creamy texture, avocados in any form are a lovely compliment to eggs.
Try this delicious avocado egg salad recipe if you prefer a milder option compared to what a traditional guacamole will impart. If you mash the avocado first, you may not even need the mayonnaise. Instead, a tablespoon of olive oil may help lend texture and flavor.
7. Almond mayo
Who knew you could create a smooth, creamy mayonnaise out of crunchy, hearty almonds? It turns out that blanching almonds makes them soft. When blended, they become quite smooth. If you use raw rather than roasted almonds, the taste will be mild rather than nutty, making them a great canvas for seasonings. So, if you'd like a plant-based option to stand in for the mayonnaise in your egg salad, consider trying almond mayo. Like other vegan mayos, almond mayonnaise ingredients include plant fat (here, that would be the almonds), oil, salt, and an acidic component like lemon juice or vinegar. To emulsify the ingredients, the oil is added last and is slowly drizzled into the mix in a blender or food processor.
As a dairy-free option, almond mayo can be a more nutritious add-in to egg salad compared to the more traditional mayonnaise). Almonds are not only considered a healthy fat source, but they are also a source of vitamin E and dietary fiber, as well as calcium. But what makes almond potential even more beneficial is the fact that the almonds are blanched. According to a 2016 study published in Advances in Applied Science Research, blanching almonds can break down the phytates of the nut, making certain nutrients more bioavailable.
8. Cashew mayo
Cashews are soft and buttery, which makes them ideal for blending into vegan spreads, dips, creams, and mayos. And because they are soft and have no skins, you typically won't have to blanch them first. With a mild flavor, you can customize your creamy cashew blend into something mild, sweet, spicy, or a combo of flavorings to make your egg salad just the way you'd like it. As with homemade vegan and nut-based mayos, it may be a bit thicker than more familiar egg-based mayonnaise but can be satisfying nonetheless. To thin it out, try blending in a bit of warmed leftover pasta water.
One of the major benefits of vegan mayo is that it usually has fewer saturated fats and very little cholesterol. And, like other homemade vegan blends, cashew mayo won't contain any additives or preservatives often found in packaged mayonnaise (such as potassium sorbate or calcium disodium EDTA). As such, it lacks the shelf-life of store-bought mayo. To keep your vegan mayo fresh and prevent it from going sour, seal it in an airtight container and store it in your refrigerator. It should last up to two weeks.
9. Pesto
Pesto is ideal for dressing up pasta, but why stop at that? There are plenty of other ways to enjoy this rich and flavorful blend of basil, oil, garlic, pine nuts, and Parmesan. Pesto can be stored in the refrigerator for a week or up to six months in your freezer (just be sure to put it in an airtight container and separate it into portions if freezing.) So, if you've got leftover pesto, consider swapping out the fettucine for some protein – such as eggs. This pesto eggs recipe is a good option and is as simple as scrambled eggs prepared in a pan with pesto. A pesto egg salad is just as simple — and tasty, too!
To prepare your egg salad, simply chop up your hard-boiled eggs and mix them with your pesto. That's all. Use the same amount as you would mayo. While you're at it, you may want to add in some crunchy components such as chopped celery or even pine nuts to add a bit of texture.
10. Salsa
A roasted garden salsa will most certainly punch up the flavor in your scrambled eggs. So why not try it in your egg salad? Ditch the mayo and use a drizzle of olive oil plus a scoop of salsa instead. Whether you choose mild or hot (or extra-hot), the chunks of juicy red tomato and bits of peppers will surely add vibrance and flavor to the dish. What's more, you'll get a beneficial dose of lycopene from the tomato and bone-boosting calcium from the peppers.
This salsa-enhanced egg salad is zesty, bright, and much lower in calories than your standard deli egg salad that relies on mayonnaise. Two tablespoons of medium salsa generally carry just 15 calories. Choose a low-sodium salsa or make it yourself using a sparing amount of salt. You can even bump it up a notch and add a few chunks of avocado to give the resulting egg salad a well-rounded Tex-Mex appeal. And yes, the avocado and olive oil will add in some fat and calories, but rest easy knowing that it's largely heart-healthy fat accompanied by a variety of nutrients from the fresh produce.
11. Mustard
Some people like to add a bit of Dijon or another variety of mustard to their hardboiled egg or deviled egg mixture. That's because mustard is an ingredient that adds tang to nearly any dish, from prepared salads to Dijon baked chicken. But if you are going to swap out your mayo entirely, consider pairing that mustard with something creamy, such as a couple of tablespoons of tight-curd cottage cheese, sour cream, or low-fat plain Greek yogurt. And if dairy isn't your bag, you can always add a bit of oil to the mix, such as flavorful olive oil. Because mustard has such a strong flavor, one teaspoon of prepared mustard for every three eggs should be plenty. Of course, it's always a good idea to start small and taste as you go.
You can choose from a variety of mustards such as mild yellow or Dijon varieties. You might even consider a honey-mustard mixture for a sweet edge. The great news is that mustard is rich in micronutrients and antioxidants, including selenium and manganese.
12. Olive tapenade
If you love a salad niçoise, then you'll love what olive tapenade can do for your egg salad. That's because a niçoise is flavored with olives, anchovies, and oil, which are ingredients you may find in a tapenade. In this salad, eggs are central, too, though they are served as halves of hard-boiled eggs. So when it comes to egg salad, swap out the mayo for a couple of tablespoonfuls of olive tapenade, instead. This olive-rich condiment is already made with some oil, so you'll get plenty of smooth texture and some heart-healthy fats.
Olive tapenade also adds a lot of flavor intensity. Olives provide a salty tanginess that will complement the mildness of the boiled egg well. Plus, the additional seasonings in an olive tapenade, like capers, herbs, and olive oil, can certainly light up your tastebuds.
If you want to make your own olive mixture, try this olive tapenade recipe. If you don't like anchovies, then salty capers offer a simple and convenient alternative.
13. Sesame and soy sauce
For an Asian-inspired egg salad, swap out the mayo for some sesame and soy sauce. Feel free to add seasonings like ginger and garlic. This garlic, soy, and honey dressing (soy sauce and sesame oil are its first two ingredients) will give you just the right proportions to add a delightfully rich umami flavor to your egg salad dish. If you are watching your sodium intake, choose a low-sodium soy sauce or tamari, which is typically lower in sodium as well. Or you can opt for liquid aminos, which have no added salt. Miso is another great swap for high-sodium soy sauce because it typically contains about 30% less sodium. Once you take your first bite, you won't miso the mayo one bit.
You can make the final dish a little heartier by adding chives, sliced almonds, and shredded carrots. You might even top it off with a few crunchy wonton pieces to give it a fried rice sort of appeal. Serve the egg salad over a bed of dark, leafy greens to get more plant-forward nutrients, including fiber, vitamins C and K, folate, carotenoid antioxidants, and calcium.