Diet mayonnaise at home

One of the most beloved and popular sauces of all time, as they say, is mayonnaise. But now this product is among those prohibited for any healthy lifestyle and nutritionist. Although, supporters of proper nutrition do not necessarily have to give up the usual sauce. You can prepare delicious dietary mayonnaise at home - it’s not difficult to find a recipe for every taste.

Secrets of the perfect homemade diet mayonnaise

Mayonnaise without oil

A recipe for homemade dietary mayonnaise may well exclude the main source of calories - vegetable oil (100 g of fat contains about 900 kcal). So, to prepare a truly dietary sauce, take a boiled yolk (1 pc.), about 1 tsp. mustard, 100 g liquid cottage cheese.

Mash the yolk, add mustard and mash them well. Then add liquid curd in small portions and beat until completely smooth. Salt and season the sauce to taste.

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.

Sour cream mayonnaise

To prepare the sauce, take refined vegetable oil (80 ml) and low-fat sour cream (250 g of this product will be required). To add flavor, use honey (a little), 0.5 tsp. mustard and lemon juice (about 1 tbsp). Also take salt, turmeric, ground pepper and 1 tsp. apple cider vinegar.

Combine sour cream with lemon juice and leave for 15 minutes. Then add seasonings, honey, apple cider vinegar and mustard. While whisking the mixture, pour in the oil in a thin stream. Place the finished sauce in the refrigerator.

Delicious safe pp mayonnaise: subtleties of preparation

PP mayonnaise at home can be made with half the calorie content - on average, about 300 Kcal per 100 grams of product, although there is a recipe with much less nutritional value (it will also be in our selection).

The basic principle of preparation is the use of low-calorie and low-fat products.

It is preferable to beat products with a blender - its speed is higher.

When beating with a whisk or mixer, it is difficult to achieve the desired thickness.

It will be easier to whip if you use chilled ingredients.

If it contains mustard, I advise you not to buy store-bought mustard, but to make it yourself from powder. Here's a video of a great quick mustard recipe:

Vegetable oil can be used in minimal quantities, or you can completely abandon it, replacing it with other products. Herbs, herbs, herbs and spices diversify the taste of the product, add aroma and spiciness. Try making homemade dietary mayonnaise, choose the recipe yourself.

Recipe based on cottage cheese

The simplest and most accessible recipe is based on low-fat cottage cheese. An excellent source of protein - cottage cheese - is necessary for everyone, but especially for those who go to the gym. Curd fitness mayonnaise is not only tasty, but also healthy.

The main secret is choosing the right dairy product. It should be soft, without grains, otherwise the sauce will not be as tasty.

This sauce (2-3 tbsp) combined with boiled eggs (2-3 pcs) is an ideal afternoon snack!

Nutritional value per 100 g:

Calories: 92.9
Proteins: 14.3
Fats 3.4
Carbohydrates: 1.2

Ingredients:

boiled yolk - 1 pc.
low-fat cottage cheese - 150 grams
mustard - 1 teaspoon
salt - to taste
water - 2-3 tbsp.

Preparation:

Boil the egg. Separate the yolk from the white.
Beat the cottage cheese with a blender, adding a little boiled water. The result is the consistency of thick sour cream.
Add the yolk and mustard to the curd mass, salt, pepper and beat thoroughly again. If the cottage cheese is without sourness, then you can add 1-2 drops of lemon juice.
Bon appetit!

Lowest calorie recipe: yogurt

How to make low-fat mayonnaise, that is, one with a minimum of calories?

The lowest calorie option is made from eggless yogurt.

We take yogurt without additives, natural, low fat, or we make it ourselves (here is the recipe).

The sauce is somewhat similar to tzatziki, but its taste and consistency are completely different.

Nutritional value per 100 g:

Calories: 92.9
Proteins: 4
Fats 0.5
Carbohydrates: 4

What you will need:

yogurt - 200 ml
homemade mustard - 1-2 tsp.
dill greens - 1 bunch
salt - a pinch.

Preparation step by step:

Finely chop the greens.
Using a blender, beat the yogurt, adding mustard and salt. Send the greens there.
Diet yogurt mayonnaise is ready! You can serve it to the table!

Sour cream and mustard mayonnaise

This recipe is based on natural low-fat sour cream and unrefined vegetable oil.

It’s very easy to make your own dietary mayonnaise this way.

I advise you to take oil with some kind of nutty flavor (sesame, etc.) - it turns out more interesting. than regular olive oil.

Nutritional value per 100 g:

Calories: 223
Proteins: 3
Fats 21
Carbohydrates: 5

What do you need:

low-fat sour cream - 1 tbsp.
unrefined vegetable oil - 2 tbsp.
lemon juice - 2 tbsp.
mustard - 2 tsp.
honey - 1-2 teaspoons
salt, spices - to taste

How to do:

Beat vegetable oil and lemon juice until thick using a blender at high speed.
Continuing to beat, add honey and mustard.
Combine the whipped mass with sour cream and beat for 1-2 minutes, adding salt and spices to taste.
Bon appetit!

Apple pp mayonnaise

A very interesting recipe for pp mayonnaise with applesauce.

It can be used not only by PP practitioners, but also by those observing fasts.

The puree is easy to make - bake 3-4 apples, removing the seeds and peel. Then beat in a blender.

Or you can find it ready-made in stores, just read the ingredients - no sugar!

Nutritional value per 100 g:

Calories: 205
Proteins: 1
Fats 16
Carbohydrates: 13

Components:

applesauce – 200 gr
vegetable oil - 2 tablespoons
homemade mustard - 1 teaspoon
honey - 1 tbsp. or any sakhzam to taste
salt, spices - to taste.

Preparation

Beat the applesauce in a blender, adding vegetable oil a teaspoon at a time. You should get an elastic, thick mass that will lighten during the beating process.
After adding mustard, honey or stevia, salt and spices to taste, continue whisking for 2-3 minutes. If desired, you can add a drop of lemon juice (about 1 tsp).
The sauce is ready! With chicken cutlets - simply magical!

A simple recipe with kefir

How to make homemade diet mayonnaise with kefir?

Very simple!

This recipe uses raw yolks, so if the eggs are not from your own chicken, it is better to replace them with quail eggs (6 yolks).

As you know, the quail is a bird that has a very high body temperature, making infection with bacteria and microbes almost impossible.

Any vegetable salads with this dietary dressing turn out incredibly tasty!

Nutritional value per 100 g:

Calories: 380
Proteins: 4
Fats 38
Carbohydrates: 4.5

Ingredients

low-fat kefir - 1/2 tbsp.
vegetable oil (olive or sunflower) - 100 g
raw yolks - 2 pcs. chicken or 6-7 quail
lemon juice - 2 tbsp.
honey - 1 tbsp.
mustard - 1 tbsp.
salt, spices - to taste.

Preparation:

Beating the yolks, add vegetable oil a little at a time
Then alternately stir in lemon juice, honey, mustard, salt, and spices.
Add kefir to the mixture, continuing to beat.

Video recipe for bean mayonnaise

Lenten bean mayonnaise, so popular among vegetarians, is also suitable for PP. It’s not difficult to make (just don’t add sugar):

Mayonnaise according to Dukan

To prepare mayonnaise, which can be consumed while following the Dukan diet, take boiled yolks (2 pcs.), 5 drops of lemon juice, 1 tsp. mustard. You will also need cottage cheese and kefir (3 tbsp each). To add flavor to the sauce, use a sweetener, a pinch of salt, and ground pepper.

Process the cottage cheese with a blender until a homogeneous mass is obtained, successively add the mashed yolks, kefir, mustard, lemon juice, pepper, sweetener and salt. Whisk the sauce for 5-10 minutes and then put it in the refrigerator.

Diet mayonnaise is easy to prepare at home. Many of those who have tried the above recipes claim that diet sauce tastes better than industrial mayonnaise. published

Flavoring Options

PP mayonnaise can be prepared using various products, adding spices and seasonings.

Above are just some of the recipes. After all, there are also lean, vegan and raw food recipes, and all of them can be eaten on PP. However, it is possible to supplement the finished diet sauce with various ingredients that will add a different taste and aroma. For example:

Fresh herbs - tarragon, rosemary, thyme, cilantro, dill, parsley;

Ground curry;

Hot chili pepper;
Chopped nuts;
Finely chopped fresh ginger (or dry powder);
Grated horseradish;
Chopped green onions;
Sun-dried tomatoes;
Fresh garlic pressed through a press or dry granulated;
Capers.

If you don’t know which additive to choose, divide the mayonnaise into small portions, adding a different seasoning to each. Try it and find your taste!

Raw food PP recipe

A very healthy, delicate homemade sauce inspired by mayonnaise can be prepared with cashew nuts or in a more affordable budget version based on sunflower seeds.

What ingredients will you need?

For this useful dressing, unique in its composition, you will need the following number of components:

140 g peeled cashew nuts or sunflower seeds;
100 ml of brine from sauerkraut or barrel cucumbers;
2 tbsp. l. freshly squeezed lemon juice;
15 g soft French mustard;
1 tsp. granulated sugar;
2 cloves of garlic or dry powder.

Step-by-step cooking process

First, you need to soak the nuts or peeled seeds in cool water for several hours so that they swell, then the liquid must be thoroughly drained.

Nuts or sunflower seeds should be thoroughly ground into flour using a blender or coffee grinder.
Then you should dilute the crushed fatty base with cabbage or cucumber brine; if it is unavailable, you can replace it with clean drinking water, increasing the amount of salt and acid indicated in the recipe.
After this, you need to add lemon juice with mustard, powdered sugar, spices and salt to the nut gruel, beat everything to a homogeneous smooth consistency for 3-5 minutes.
Next, the sauce should be transferred to a small glass container with a tight lid and put in a cool place to stabilize for 1-2 hours.

How to make mayonnaise healthy

The creator of the recipe for dietary low-calorie mayonnaise is considered to be the French doctor Dukan Atac, who developed a recipe for a sauce similar to industrially produced mayonnaise, but completely different from it in composition and calorie content. This sauce can be included in almost any diet - it contains a minimal amount of calories, and it is completely free of chemical additives and artificial preservatives.

To prepare healthy mayonnaise, you should exclude vegetable oil from the classic recipe, replacing it with other products, for example, petroleum jelly, cottage cheese, kefir or milk. Only boiled yolks should be used for mayonnaise.

Cooking tricks

Each recipe has nuances that affect the result of the finished dish. A small detail can affect the taste, color, consistency. For home Provençal, there are few such recommendations and they are all easy to implement.

Cooking rules:

Prepare and store in dry and clean containers.
Use only yolks for cooking.
Pour in the oil very slowly.
Beat ingredients at low speed.
All ingredients should be the same, at room temperature.
Lemon juice will replace 9% vinegar.

Like any natural product, homemade mayonnaise, even in the refrigerator, can be stored for no more than a day. Therefore, it is better to cook it in small portions and from fresh ingredients.

Secrets of the perfect homemade diet mayonnaise

Homemade sauce cannot be stored for a long time. Unlike store-bought, it contains no preservatives. The maximum shelf life in the refrigerator is 5 days (in fact, it is eaten much earlier!).

For whipping, it is better to use a tall container (glass or bowl). The mass increases greatly in size.

Cheese will enhance the creamy taste of the product. Don't forget that it should have a minimum fat content.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford duction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Useful tips and tricks

A large number of different recipes for preparing dietary versions of mayonnaise imply a general method of preparation. All of these components must be sequentially combined with each other and beaten well together until a creamy, homogeneous consistency, gradually increasing the speed.

Recommendations:

When whipping, the mass increases greatly in volume, so it is necessary to take a tall container of a suitable size.
The higher the fat content of the base used, the softer and denser the consistency of the finished sauce. The thickness of natural mayonnaise directly depends on the amount of fat.
Vegetable oil has the highest fat content, so for dietary recipes it should be taken in minimal quantities, replacing the base with lower-fat sour cream, yogurt, kefir, nuts or avocado. You can also thicken mayonnaise using bean or fruit puree.
Instead of granulated sugar, it is better to add powder or liquid honey, which quickly dissolves to a homogeneous consistency.
For the spiciness of mayonnaise sauce, mustard is usually used, which, if desired, can be replaced or diluted with hot horseradish and grated fresh ginger root.
The introduction of sun-dried tomatoes, pieces of hot pickled pepper or olives, fresh garlic or capers into the recipe gives the dish new interesting tastes and a unique aroma.
The addition of a small amount of grated cheese with a minimum amount of fat content will give the diet sauce a creamy taste and delicate texture.
If you need to use raw egg yolks in a recipe, you should take proven chicken eggs or quail eggs that are safe from the point of view of salmonellosis.
Bright spices in the form of ground turmeric, sweet or smoked paprika will give the dressing an appetizing rich hue.
Adding various types of spicy herbs in the form of fresh mint, basil, cilantro or parsley to homemade mayonnaise sauce allows you to diversify the taste of the finished dish and also adds vitamins to the healthy dressing, but this must be done immediately before serving.

Delicious dietary mayonnaise, prepared at home according to any simple recipe given in this article, cannot be stored for long, so it is advisable to make it in small portions.

Healthy recipe with avocado

A very tasty, healthy and delicate sauce with avocado can decorate any salad.

Delicate dietary mayonnaise with avocado is easy to prepare at home

It is also suitable as a hearty snack on its own, served with toast or sliced vegetables.

What ingredients will you need?

To prepare a super healthy tasty sauce spread, you should prepare the products in the following proportions:

1 ripe avocado;
70 ml olive oil or sour cream;
5 g mustard;
50 ml fresh lemon or lime juice;
15 g grated Parmesan or any piquant cheese;
1-2 g fine sea salt;
1-2 pinches of freshly ground black pepper;
1 sprig of dry thyme;
1 bunch of fresh basil.

Step-by-step cooking process

The pulp of a ripe avocado, peeled and pitted, should be placed in a blender container and pureed, gradually adding aromatic olive oil or sour cream, and beat until smooth.
Next, add the remaining ingredients, beat everything together for 1-2 minutes, transfer to a gravy boat and serve.

The appetizer will acquire a very interesting taste by adding sun-dried tomatoes or hot peppers, which will also give the dish a bright color and aroma.

Important Tips for Making Sauce

Before you start the beating process, it is recommended to leave all the products used on the table so that they end up at the same temperature. Then the mixture will not separate and will beat well.
It is better to start interrupting at low speed, gradually increasing it. If this is not possible, the blender must be constantly lowered and raised.
It is permissible to take mustard either from a store in a package or make it yourself from powder and water.
If you use sugar, it is advised to take not ordinary crystalline sugar, but in the form of powder, which will dissolve much faster, but will not make the dressing liquid.
Diet mayonnaise cannot be stored, so it is important to prepare it only in the quantity required for a serving.

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