Dietary mayonnaise at home: 10+ recipes

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.

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:

1. Calories: 92.9
2. Proteins: 14.3
3. Fats 3,4
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:

1. Boil the egg. Separate the yolk from the white.
2. Beat the cottage cheese with a blender, adding a little boiled water. The result is the consistency of thick sour cream.
3. 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.
4. 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:

1. Calories: 92.9
2. Proteins: 4
3. Fats 0,5
4. 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:

1. Finely chop the greens.
2. Using a blender, beat the yogurt, adding mustard and salt. Send the greens there.
3. 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:

1. Calories: 223
2. Proteins: 3
3. Fats 21
4. 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:

1. Beat vegetable oil and lemon juice until thick using a blender at high speed.
2. Continuing to beat, add honey and mustard.
3. Combine the whipped mass with sour cream and beat for 1-2 minutes, adding salt and spices to taste.
4. 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:

1. Calories: 205
2. Proteins: 1
3. Fats 16
4. 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

1. 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.
2. 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).
3. 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:

1. Calories: 380
2. Proteins: 4
3. Fats 38
4. 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:

1. Beating the yolks, add vegetable oil a little at a time
2. Then alternately stir in lemon juice, honey, mustard, salt, and spices.
3. 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):

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.

Mayonnaise made from yoghurt and mustard

The easiest sauce, prepared without eggs. The recipe is suitable for dishes that have their own bright, rich taste. For example, for liver cake, zucchini roll, zucchini cake or other meat snacks. The taste of mayonnaise is very subtle and delicate.

Ingredients:

• 250 g natural yogurt;
• 1 tablespoon lemon juice;
• ⅓ teaspoon salt;
• ½ -1 teaspoon of vigorous mustard;
• pepper, paprika - optional.

Cooking method:

1. Place all ingredients in a blender and blend. You can do without equipment by mixing the mixture manually with a fork or whisk.

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

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.

Greek yogurt without oil

A tasty and beautiful delicate sauce with a smooth, pleasantly thick consistency can be prepared using healthy natural full-fat Greek yogurt.

What ingredients will you need?

For this simple recipe you need to take a set of components:

• 100 ml Greek yogurt with at least 10% fat content;
• 1 tsp. spicy mustard;
• 2 boiled egg yolks;
• 1 pinch of salt;
• 1 pinch of powdered sugar;
• 2-3 pinches of white and black freshly ground pepper.

Step-by-step cooking process

This simple dish takes just a few minutes to prepare:

1. In a small container, grind the cooled boiled egg yolks with salt, a mixture of peppers and powdered sugar.
2. Then you need to add mustard and grind until smooth.
3. Now you can add thick Greek yogurt, mix thoroughly until smooth.

If desired, you can add a little acid for a brighter taste. You can sprinkle chopped fresh dill, parsley or cilantro into the finished sauce.

Homemade mayonnaise with aquafaba “Magic”

Another recipe without raw eggs. Instead of milk, take aquafaba - the liquid from canned beans or peas. Comfortable taste and pleasant aroma are guaranteed.

Ingredients:

• Aquafaba (liquid from beans) - 100 g
• Deodorized (odorless) vegetable oil - 150 g
• Salt - ½ teaspoon
• Sugar - 1 teaspoon
• Mustard (Dijon or other mild) - 1 teaspoon
• Lemon juice - 1 tbsp. spoon

Yield - 250 g

KBJU per 100 grams:

• Calorie content - 574.2 kcal
• Proteins - 2.6 g
• Fat - 59 g
• Carbohydrates - 8.2 g

How we make homemade mayonnaise using aquafaba in PP style.

Combine the ingredients in a deep bowl or glass. Beat for about 1 minute using an immersion blender. We observe an important condition: first we hold the rotor at the bottom, then, with wave-like movements up and down, we rise closer to the top. We finish the work as soon as the mass has become viscous, thick, muted white. Refer to the photo below. An excellent dietary sauce for your favorite dishes!

Culinary secrets

How to make dietary but tasty mayonnaise:

• if the sauce turns out to be very thick, you can dilute it with ordinary boiled water, adding it in small portions;
• It is easier to achieve homogeneity of the mass if you mix products at room temperature;
• in order not to wait for the grains of sugar to dissolve, you can take powdered sugar;
• You can use a blender to beat the sauce, but you will have to work carefully (the speed of the device should not be high, the products are introduced separately).

Remember that homemade mayonnaise does not contain preservatives, and therefore does not have a long shelf life. It can only be kept in the refrigerator for a day.

Homemade diet mayonnaise recipe

The peculiarity of the recipe is that if you replace at least one of the ingredients, it will certainly be tasty, perhaps less nutritious, but this sauce will cease to be mayonnaise.

To create it, you will need the most common products used daily in the traditional menu of the average family. It is important that the eggs are fresh, and you should buy them from a trusted supplier, because they are used raw. It is advisable to choose refined, odorless oil. Extra virgin olive oil will taste bitter. You can use two yolks instead of one egg, then the sauce will be richer and the color will be more beautiful.

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.

PP mayonnaise from applesauce “Nakhodka”

The original recipe is apple based. If your diet requires only plant foods, then you have come to the right place. Vegetarians, vegans and nutritionists are delighted!

We need:

• Apples - 2 medium (200 g)
• Mustard (Dijon, other mild) - 1 teaspoon
• Olive oil (or other vegetable oil) - 100 g
• Lemon juice - 2 tbsp. spoons
• Salt - ½ teaspoon
• Sweetener (if apples are sour) - to taste

Yield - 320 g

KBJU per 100 grams:

• Calorie content - 296 kcal
• Proteins - 0.2 g
• Fat - 29.5 g
• Carbohydrates - 8.3 g

How to make dietary apple mayonnaise for the PP menu.

Remove cores and skins from the apples and chop them. Pour in lemon juice to prevent it from darkening from contact with air. Place in a cold frying pan, sprinkle with salt and simmer over low heat under the lid until soft - that’s it, we have fulfilled all the conditions for preparation.

Throw the apples into the blender with the vegetable oil and mustard. Beat until smooth. Let's store it in the refrigerator.

In the photo you can see how smooth and runny the low-calorie dressing is. And the taste is simply divine!

Diet mayonnaise with apples - everyone can make it!

Vegetarian mayonnaise with avocado

We can’t do without our favorite - avocado. Superfood for all 100, of course, in moderation. We build our culinary relationship with him according to the conditions of proper nutrition - balance and variety.

The delicious sauce is suitable for vegetarians and will become a dietary spread on bread. To do this, let's make it thicker by adding a 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

Don't have an avocado on hand? Without any problems, we change the introductory conditions - we prepare delicious mayonnaise with 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 they lifted it with pulsating movements up and down.

Whack, whack - the job is done! Store mayonnaise in the refrigerator

Recipe without oil

We have already reviewed recipes made from yogurt and without eggs, but absolutely dietary mayonnaise must be prepared without oil, a source of fat. It requires very few products:

• yolk from a boiled egg;
• 1 teaspoon mustard;
• liquid cottage cheese – 100 grams.

Preparation:

1. Knead the yolk with a fork, mix with mustard, pour our liquid cottage cheese into them in small portions.
2. Let's move on to whipping. We use a whisk. We obtain a homogeneous mass, salt it to taste.

In the resulting form, mayonnaise is served with meat and fish dishes, and as a dressing for salads. If you add a little imagination and diversify the flavors, you will get a wonderful sauce for pasta or chicken. The paprika will give it a nice color and it will go perfectly with the pasta. To improve the taste of chicken, add tarragon to mayonnaise. By garnishing the dressing with olives, you can surprise your family with mouth-watering seafood dishes.

Spicy homemade mayonnaise

The base also consists of yogurt and mustard. Just a few additional ingredients will add a spicy, spicy note.

Ingredients:

Mix yogurt, yolk and mustard in a blender bowl. Add salt and pepper. Pass a clove of garlic through a press, squeeze out the juice from the lemon (about 1 teaspoon) and add to the rest of the ingredients.

Next, beat all the ingredients at low speed while simultaneously pouring in the oil in a thin stream. When the mass reaches the desired consistency, transfer it to another container and put it in the refrigerator for 40 minutes. Before serving, you can add chopped herbs to the table.