Yogurt instead of Mayo for the win!

Greek Yogurt instead of Mayo

I like to view healthy eating as a bit of a game.   See, I’m a foodie and absolutely love a well-crafted, delicious meal.  But I also love how I feel when I eat a healthful meal.

It becomes a fun challenge to try to combine the two into a truly great meal.

Sometimes, it’s as simple as finding a tasty and good-for-you recipe.  Other times, it’s about making creative substitutions.

The best kind of substitution is one in which you can swap out a Really Bad Food™ with a Really Good Food™ and find that it tastes just as good — if not better!

As you likely know, mayonnaise is one of the most fat-laden, calorie dense foods out there.

Case in point:  A good friend of mine once told me that his college roommate used to eat mayonnaise right out of the jar; he was a broke rock climber, you see, and found that mayo gave him the most calories for his buck.  Yuck!

Personally, I think that low-fat mayonnaise tastes downright awful, even when it’s “hidden” in other foods.  Instead, I’ve been enjoying Greek Yogurt as a spectacular substitute for mayo. It’s much thicker than regular yogurt — almost like a custard or a mascarpone cheese — and is much higher in protein.

One of my favorites is Fage Fat-Free Greek Yogurt, though unfortunately it’s not certified Organic.  (It’s pronounced “Fa-Yeh,” by the way).  Trader Joe’s also sells good 0% Greek Style Yogurts (both Organic and Not), but I find they’re a bit tarter than the Fage. There are a few other brands out there as well, of course, so go with whatever you find and/or prefer.

I should point out that I’m not telling you to never eat mayo.  I’m just saying that when you do, make it count — don’t use it as an ingredient where it  “disappears” into the recipe.

So here’s my “Hooray, it’s the weekend!” gift to you:  Two recipes in which the yogurt sub works particularly well.  You’ll never miss the mayo.

Salmon Salad

Greek Yogurt instead of Mayo
5 from 1 vote
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Wild Alaskan Salmon Salad

Although it's found in pretty much any well-stocked grocery store, it can be pricey. Costco sells a good one in packs of six; you can also get it at Trader Joe's. Make sure it's packed in water, not oil.
Course Salad
Cuisine American
Prep Time 5 minutes
Cook Time 1 minute
Total Time 6 minutes
Yield 2 servings
Calories 24 kcal
Author Andrew Wilder

Ingredients

  • 1 can 6 ounces Wild Alaskan Pink Salmon
  • 1 stalk Celery chopped
  • 1/3 cup Fat-Free Greek-Style Yogurt
  • 1/2 tsp. Mustard
  • 1/4 tsp. Dill
  • Pinch Freshly Ground Pepper to taste
  • Other items you can throw in for some crunch, color, and nutrients: Chopped Red Bell Pepper, Onion, Cucumber, Jalapeño... you get the idea.

Instructions

  1. Combine all ingredients.
  2. Serve half the mixture rolled up in a 100% Whole Wheat Tortilla with a leaf of lettuce and some diced tomato (or however else you like).
Greek Yogurt instead of Mayo
5 from 1 vote
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Spinach Artichoke Dip

Using yogurt instead of mayonnaise really lightens up this crowd favorite.
Course Appetizer
Cuisine American
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Yield 10 servings
Calories 66 kcal
Author Andrew Wilder

Ingredients

  • 1 can artichoke hearts rinsed, drained, and chopped
  • 1/2 cup chopped cooked frozen spinach (thawed)
  • 1/2 cup Greek-style Yogurt
  • 1/4 cup low-fat shredded mozzarella cheese
  • 1/4 cup shredded parmesan romano, and/or asiago cheese
  • 1 tsp. garlic powder not garlic salt
  • Pinch ground pepper to taste

Instructions

  1. In a large, microwave-safe bowl, combine all ingredients.
  2. Heat on high in the microwave, in 30-45 second increments, stirring each time to be sure it heats evenly.
  3. Alternately, you can double the recipe and bake in a casserole dish at 350° for 30 minutes, covered.
  4. Sprinkle a little more mozzarella on top and bake uncovered at 450° for about 8 more minutes, until the cheese is browned.

Recipe Notes

Serve with 100% Whole Wheat Bread, Ak-Mak Crackers, or a few Reduced-Fat Triscuit Crackers.

Do you have a great yogurt-for-mayonnaise idea?  Share it in the comments below!

Total” © 2009 chrisinplymouth, used under creative commons license.

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Dana
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Dana

Sounds good. Here’s a question for ya – generally speaking, when making the yogurt/mayo substitution, is it a one-to-one swap out?

Also, as on board as I am with this, sometimes you can’t beat french fries with REAL mayo (MAJOR CHEAT MEAL). 🙂

MPS
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MPS

Mmmm spinach artichoke dip. I love this recipe!!! Thanks for sharing.

Lindsey
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Lindsey

Sounds good!! I buy the the Costco salmon too, it’s pretty good!! Will try both recipes soon!! 🙂

John V
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John V

Hey Andrew, have you tried using Greek yogurt to make aiolis as a mayo sub? Was thinking about this today, as I’m craving a burger with a nice aioli on it.

John V
Guest
John V

Andrew,

Tried making an aioli with the yogurt today… worked great. As its a bit thinner than the mayo you need to use a bit less olive oil, or it gets too watery, but once I got that resolved came out tasting no different than a mayo-based aioli!

Donna
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Donna

Help! I hate mayo and recently discovered that I could substitute greek yogurt in it’s place, which I love. My question is, can I use the yogurt in a dish that is baked in the oven. I’m concerned because it’s a dairy product.

sharell
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sharell

h,i saw a recipe on t.v usng half avacado and half plain greek yogurt