Mayonnaise is one of those beloved condiments that can instantly elevate a dish. Whether it’s spread on a sandwich, mixed into a salad, or used as a dip, its creamy richness makes every bite more satisfying. But let’s be honest — regular mayonnaise is high in fat and calories, often loaded with refined oils that aren’t exactly heart-friendly.

If you love mayo but want to make a healthier choice, there’s good news — you don’t have to give it up! With just a few simple swaps, you can make a low-fat mayonnaise using yogurt that’s light, creamy, and full of flavor, yet far better for your health.

This article will take you through everything you need to know about making low-fat mayonnaise with yogurt, from its health benefits to a detailed recipe, storage tips, and delicious ways to use it.

Why Choose Yogurt-Based Mayonnaise?

Traditional mayonnaise is made by emulsifying egg yolks with oil and an acid (like vinegar or lemon juice). While it’s undeniably rich and smooth, it also contains around 90–100 calories and 10 grams of fat per tablespoon — almost all from oil.

A yogurt-based mayonnaise, on the other hand, gives you:

• Less fat and fewer calories (about 25–40 calories per tablespoon)
  
  

• More protein and calcium
  
  

• A probiotic boost for gut health
  
  

• A creamy texture that rivals traditional mayo
  
  

Yogurt brings a natural tang that enhances flavor, and its thick, smooth consistency makes it the perfect substitute for heavy oil-based mayo. Plus, you can control exactly what goes into it — no preservatives, no added sugars, and no mystery ingredients.

The Health Benefits of Yogurt Mayo

Using yogurt as the base for mayonnaise not only makes it lighter but also adds valuable nutrients. Here’s why it’s a smart choice for your diet:

1. Lower in Fat and Calories

Greek yogurt contains only a fraction of the fat in oil-based mayo. By swapping half or all of the oil for yogurt, you can cut your calorie intake significantly without losing that creamy texture.

2. Rich in Protein

Unlike regular mayo, which has virtually no protein, yogurt-based mayo adds a good dose of protein, helping you feel full and satisfied longer.

3. Good for Digestion

If you use probiotic yogurt, you’ll get the added benefit of good bacteria that support gut health and boost immunity.

4. Packed with Nutrients

Yogurt provides calcium, vitamin B12, and potassium — nutrients that are often missing from regular mayonnaise.

5. Heart-Healthy

By reducing refined oils and using small amounts of olive or avocado oil, this recipe supports cardiovascular health while keeping the flavor rich and satisfying.

Choosing the Right Yogurt

The key to a good yogurt mayo is using the right kind of yogurt. Not all yogurts work equally well, so here’s what to look for:

• Greek Yogurt:
  The best choice for a thick, creamy consistency. Non-fat or low-fat Greek yogurt works perfectly.
  
  

• Plain Yogurt:
  If you don’t have Greek yogurt, you can use regular plain yogurt, but strain it first through a cheesecloth or paper towel to remove excess water.
  
  

• Avoid Flavored Yogurts:
  Always use plain, unsweetened yogurt — flavored or sweetened varieties will alter the taste and add unnecessary sugars.
  
  

Low-Fat Mayonnaise Recipe with Yogurt

This simple recipe combines yogurt, a touch of olive oil, and a few classic mayo ingredients to create a creamy, delicious spread that’s much lighter than store-bought versions.

Ingredients:

• ½ cup Greek yogurt (non-fat or low-fat)
  
  

• 1 tbsp olive oil (optional, for richness)
  
  

• 1 tsp Dijon mustard (or regular mustard)
  
  

• 1 tbsp lemon juice (or apple cider vinegar)
  
  

• 1 small garlic clove, finely minced (optional)
  
  

• Salt and pepper to taste
  
  

• A pinch of sugar or honey (optional, for balance)
  
  

Instructions:

1. Prepare Your Base:
   In a medium mixing bowl, add the Greek yogurt, mustard, and lemon juice. These three create the base of your mayo.
   
   

2. Whisk Until Smooth:
   Using a whisk or hand blender, mix until smooth and creamy. The mixture should thicken slightly as it emulsifies.
   
   

3. Add Olive Oil (Optional):
   Slowly drizzle in the olive oil while whisking. This adds a little richness and helps mimic the mouthfeel of traditional mayonnaise. If you want to keep it completely fat-free, you can skip the oil.
   
   

4. Season to Taste:
   Add salt, pepper, and garlic if desired. You can also add a small pinch of sugar or honey to balance the tanginess of the yogurt.
   
   

5. Chill Before Serving:
   Transfer to an airtight container and refrigerate for at least 30 minutes before serving. This helps the flavors blend and the texture set.
   
   

Nutrition Breakdown (Per Tablespoon)

As you can see, yogurt-based mayo dramatically reduces calories and fat while adding beneficial protein and calcium — a win-win for anyone trying to eat healthier.

Flavor Variations

Once you’ve mastered the basic version, it’s easy to customize your yogurt mayo to suit your taste or complement specific dishes.

1. Garlic Herb Mayo

Add 1 minced garlic clove, 1 tablespoon chopped parsley, and ½ teaspoon dried dill for a refreshing, aromatic twist.

2. Spicy Mayo

Mix in 1 teaspoon of Sriracha or chili sauce for a bold, zesty flavor that pairs perfectly with sandwiches or grilled chicken.

3. Curry Mayo

Add ½ teaspoon curry powder and a pinch of turmeric for a warm, earthy flavor. Great for chicken salads or wraps.

4. Lemon Dill Mayo

Combine 1 teaspoon of lemon zest with chopped fresh dill — perfect for fish, seafood, or potato salads.

5. Avocado Yogurt Mayo

Blend ¼ of a ripe avocado into your yogurt mayo for extra creaminess and heart-healthy fats.

Tips for Perfect Yogurt Mayonnaise

1. Use Cold Ingredients:
   Cold yogurt helps maintain a thick texture and prevents separation.
   
   

2. Whisk Properly:
   For best results, whisk or blend until the mixture is completely smooth.
   
   

3. Don’t Overdo the Lemon Juice:
   Too much acidity can make the mayo runny. Start with one tablespoon and adjust to taste.
   
   

4. Adjust the Consistency:
   If your mayo is too thick, add a teaspoon of water or milk to thin it slightly.
   
   

5. Store Properly:
   Always refrigerate your yogurt mayo in a sealed container. It will stay fresh for 4–5 days.
   
   

Creative Ways to Use Yogurt Mayo

This healthier mayonnaise isn’t just a substitute — it’s a versatile addition to your kitchen. Here are some tasty ways to enjoy it:

• As a Sandwich Spread: Replace butter or regular mayo for a lighter, tangier alternative.
  
  

• In Salads: Mix it into coleslaw, chicken salad, or tuna salad for a protein-packed twist.
  
  

• As a Dip: Combine with herbs and spices for a creamy dip for veggies, fries, or crackers.
  
  

• In Wraps: Use as a base for chicken or veggie wraps.
  
  

• As a Dressing Base: Add a splash of vinegar or olive oil to turn it into a low-fat salad dressing.
  
  

The Bottom Line

Making your own low-fat mayonnaise recipe with yogurt is one of the easiest ways to enjoy your favorite creamy condiment — without the guilt. With just a few simple ingredients and a few minutes of your time, you can create a mayo that’s lighter, healthier, and just as delicious as the original.

It’s proof that healthy eating doesn’t have to mean giving up flavor. This yogurt-based mayo offers the perfect balance of creaminess and tang, plus a nutritious boost of protein and probiotics. Whether you’re spreading it on a sandwich, mixing it into a salad, or using it as a dip, this low-fat yogurt mayonnaise will become your go-to kitchen staple.

So next time you reach for the jar of store-bought mayo, pause for a second — and try making this wholesome, low-fat version at home. Your taste buds (and your waistline) will thank you.