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
Print

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
Print

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.

Subscribe
Notify of
guest
Recipe Rating




Name
Email

This site uses Akismet to reduce spam. Learn how your comment data is processed.

34 Comments
Inline Feedbacks
View all comments
ortb
ortb
October 30, 2011 8:45 am

Anyone used greek yogurt as a substitute for mayo in quiche?

ortb
ortb
October 31, 2011 6:22 pm
Reply to  ortb

I went ahead and tried it with the Faje plain non-fat yogurt, and was told that it was as good as any quiche I had previously made. I don’t know if I would go that far, but it certainly worked as a healthy substitute. Thumbs up!

andrea
andrea
October 23, 2010 9:03 pm

I skip the yogurt all together. Add a bit of extra virgin olive oil and squirt of lemon juice and a bit of onion chopped fine rinsed then add to salmon. Toast the bread and add a bit of goat cheese. Yum!!

Donna
Donna
October 9, 2010 1:36 pm

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
sharell
May 14, 2012 2:35 pm
Reply to  Donna

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

John V
John V
July 1, 2010 10:54 am

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!

John V
John V
June 18, 2010 6:28 am

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.

Dana
Dana
May 5, 2010 9:32 pm

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). 🙂

Lindsey
Lindsey
April 30, 2010 4:16 pm

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

MPS
MPS
April 30, 2010 2:27 pm

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

1 2 3