Greek Yogurt

Need some substitutes for mayo?

I’ve got some healthy sandwich spreads ideas!

I’m a big fan of a really great sandwich. A couple of our favorite sandwiches are this Copycat Starbucks Egg Salad Sandwich recipe and this Copycat Applebee’s Clubhouse Grille. I like to place myself on the same level as Joey Tribianni from the show Friends. He too, loves a really good sandwich!

Most women love a great plate of pasta, but for me — just give me a good sandwich! For the past year, I’ve been trying new healthier alternatives for some of my favorite recipes. I’ve come up with a nice list of healthy sandwich spreads which are great substitutes for mayo or Miracle Whip. We usually feel as though we’re getting ripped off if we don’t slather a little sum’n sum’n on our sandwiches. Who wants to eat an old dried up sandwich anyway, right?! I use and love EACH and EVERY one of these options below.

1. non-fat greek yogurt

The greek yogurt can be dressed up if you like by adding some seasoning. Any kind of seasoning that you like. A little salt and pepper, some garlic powder, some cayenne. You get my drift. I usually just stick a butter knife down in the container of greek yogurt and lay on a plain even layer of it to my favorite club or turkey sandwiches. It’s non-fat and it adds a bit of tang and texture to my sandwich that’s different from the norm. NOM!

2. hummus

Ohh yes, please! If you’ve never tried hummus as a sandwich spread — you MUST. Of course, you probably won’t like it if you don’t like hummus but I looooooove hummus. It’s another fun flavor and texture added to your sandwich instead of mayo. Much healthier too. I buy different flavors of hummus but my favorite is the roasted red pepper. Mmmm.

3. mustard

Yep. You heard me right! You might already use mustard as a sandwich spread but if you’re also using mayo — just forget the mayo altogether. The mustard overpowers the flavor of the mayo anyway so it’s like “ghost” mayo. Like it’s not even really there. So why eat those calories when you can’t even TASTE it. Save those calories for something else!

4. pesto

Do you love pesto? My brain always connects pesto with pasta, though. However, I have been known to spread a little bit on a grilled chicken sandwich and it’s really really good. If you make your own, you can razzle-dazzle it up anyway you like.

5. salsa

It adds some spice to your turkey or chicken sandwiches. I also love it on my breakfast sandwiches in the mornings. I just cook an egg and a turkey sausage patty in a non-stick skillet and toast some bread. Put the sandwich together and spread a little salsa on. Just a little “southwest” spin on a good sandwich.

6. avocado

……or some guac! YES! Mash up a little avocado with a fork and spread on your sandwich. I love the texture of it and of course it’s fun because it’s green. This is an easy way to trick the kiddos into eating it too. Kids just think anything green is fun. If I don’t have any fresh avocados, then I usually always have some guacamole in the fridge.

7. honey mustard

Okay now I know what y’all are thinking. But don’t knock it till you try it. There is absolutely nothing wrong with a little bit of sweet with your tangy when it comes to a dressing. I personally love a little bit of honey mustard on a sandwich. We dip chicken in it right? Why not put a little dab on your sandwich? If you buy bottled honey mustard, you’ll probably notice that they’re not as low-fat as you’d think so I usually make my own at home. I don’t make a lot at once…just usually enough for my sandwich or for our chicken tenders at home. There are plenty of recipes out there, but I tend to shoot for easy and literally just mix a bit of dijon mustard with a bit of honey and stir it up. Voila.

Don’t miss these healthy posts on the blog…

Low Fat Fudge Brownies (only 2 ingredients)
Greek Yogurt Recipes (dips, cakes, cookies and more)
Sweet and Sour Tuna Salad
Skinny BLT Pasta Salad
Low Fat Muffins (using canned pumpkin)

So, what do you think? Are you interested to try any of these healthy sandwich spreads? Do you have a different healthier substitute for mayo? If so, we’d love to hear!!! Drop us a comment.

There are 2 secret weapon ingredients that I keep stocked in my kitchen at all times. One sweet, the other savory and they’re BOTH very good for you. They’re both great ways to lower the fat content in some of your favorite recipes! Here they are…from my secret weapon arsenal to yours.

Pumpkin. I use canned pumpkin to make virtually fat free muffins. These are my go-to dessert…make them all the time! There is something really awesome that happens when you mix canned pumpkin with a boxed cake mix. Seriously! This killer low-fat muffins recipe uses NO oil or eggs. All it calls for is a can of pumpkin and a boxed cake mix. We always use devils food for fudgey muffins or a spice cake mix for a fun twist. They’re really dense and moist.

…and Greek Yogurt. YESSS!!! This stuff is awesome-sauce! There is NO fat and it’s slap dab FULL of protein! Here are all of the things you can do with it.

Use instead of sour cream for baked potatoes, tacos, dips, etc.
Replacement for mayonnaise in salads, dressings or dips – and even on sandwiches.

I love it for salads, dips and especially as a sour cream replacement – but I have to say that I haven’t quite nailed down a good recipe for ranch salad dressing using it. Let’s just face it…not much else compares to full fat ranch dressing. Others have great success making Tzatziki sauce with it. I’ve made it – and it IS good! I love to snack on that with some crackers or chopped veggies.

Great for breakfast or snacks in place of regular yogurt. It’s delicious with honey and your favorite granola. I love to layer granola and this yogurt. Add fresh fruit…and it’s the bomb {dot} com!

Here are a couple of the recipes I’ve created using Greek Yogurt in place of mayonnaise or dressing.

Sweet and Sour Tuna Salad

Skinny BLT Chicken Pasta Salad

Do you have secret weapon ingredients that you can’t live without? If so, I’d love to hear all about them!! I’m always looking to add new weapons to my healthier foods “arsenal”. Please be sure to share them with us!!

This post was sponsored by Alomune, a daily pre-biotic supplement that helps you stay strong all year long. For more healthy living ideas & inspiration, please visit the Alomune Healthy Living blog, their Facebook page, Pinterest or join the conversation on Twitter.

7 Healthy Sandwich Spreads – Great Substitutes for Mayo