Blog Nutrition Recipes How to Prepare Healthy Avocado Mayo at Home? 

How to Prepare Healthy Avocado Mayo at Home? 

What unites a delicious sandwich? Is it crispy french fries or veggie salad? Sandwiches always taste amazing with mayonnaise. It can brighten up any last-minute party or traditional backyard picnic.

Mayo adds a unique freshness and juiciness to your meals, so it’s little wonder that so many people have fallen in love with it. However, there is a downside – mayo you purchase at the store can be too caloric and fatty for some of us, leaving you satiated but frustrated. 

You can prevent future regrets by making your own mayonnaise. Here comes a tasteful, thin, and mouth-watering avocado mayo sauce. There are two options for you here: search for an expensive brand of avocado mayonnaise or make it yourself. 

If you’re up for the second option, this article is perfect for you. Here you’ll learn how to prepare healthy avocado mayo at home, the impact it has on your weight, and why it’s a good alternative to regular mayonnaise. 

What is avocado mayo?

Avocado mayo is a creamy sauce made with fresh avocado  or avocado oil, eggs, and mustard. Avocado mayo with egg as well as regular mayo is ideal for spreading on sandwiches, as a dressing for salads, or simply as a dip for your crispy french fries. 

You can use all Types of Avocado in your homemade sauce. Some people don’t even add whole avocados, instead using avocado oil. 

I certainly adore recipes where cooks mash avocados into the mayo as this increases its nutrition and enriches the taste. 

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Unveiling The Truth: Are Potatoes Truly Gluten-free?

The best part about homemade avocado mayo is that it’s easy and super fast to prepare. It also only involves a few ingredients. 

Delectable avocado mayonnaise recipe


  • 2/3 cup mashed ripe avocado
  • 2 tsp. white or cider vinegar
  • 2 tbsp. oil or additional water for a low-fat mayo
  • 3/4 tsp. onion powder
  • 1/8 tsp. garlic powder
  • 2 tsp. lemon juice
  • 1/4 tsp. salt
  • 1/4 cup water


  1. Mix all the ingredients in a blender until smooth. 
  2. Add more water if you want a thinner mayo. 
  3. Add a dash of hot sauce or cayenne for extra spiciness. Store leftovers in the fridge, covered, for 3-4 days.

Nutrition per tablespoon

Calories Fat Protein Carbs
8 0.7g 0.1g 0.3g (0.3g fiber) (2).

avocado mayo  

Does avocado mayo have fewer calories?

Comparing avocado mayo calories to regular mayonnaise tells us that avocado mayo generally has fewer calories. 

In addition, the delightful recipe at the start of this article is easy and low-calorie. 

However, for whatever reason, you may decide to buy avocado mayo at the store, but depending on the brand, the number of calories may differ. 

Let’s take a look at the nutrition of an average avocado mayo. 

Avocado mayo serving – 1 tablespoon

Calories Fat Protein Carbs
45 4.5g 1g (4).

Regular mayo generally has more calories. 

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Here’s a short example for comparison: 

Regular mayo serving – 1 tablespoon

Calories Fat Protein Carbs
94 10.3g 0.1g 0.1g (4).

So, if you’re someone who can’t live for a day without a mayo sandwich or nutritious salad, you should consider making homemade avocado mayonnaise. 

An avocado mayo sandwich is arguably better than a sandwich that is made with regular mayonnaise. This particularly applies to mayonnaise that is made with real avocado. 

Read more: Types of Avocado: From Hass to Reed and Beyond

Is mayonnaise more unhealthy than butter?

Generally, both mayonnaise and butter are calorie and fat-dense. It is important to eat them in moderation. However, unlike butter, mayonnaise contains less saturated fat. 

Saturated fat, which is also called solid fat, can negatively impact your blood cholesterol levels if it is eaten in excess. This may increase your risk of heart disease (5).

Mayo contains less saturated fat than regular butter (4),(4). Higher levels of blood cholesterol may contribute to increased risk of the following health complications: 

  • Chest pain
  • Stroke
  • Heart attack (3).

The nutritional values of mayonnaise and butter show that mayo is healthier than butter, at least for the cardiovascular system. However, this doesn’t mean that you should throw away all the butter you have. Instead, you should keep tabs on your butter consumption. But making homemade condiments could be your saving grace. You use all healthy ingredients and know for sure what you’re spreading on your morning toast. 

avocado mayo  

Why is avocado mayo better than regular mayo?

Regular mayonnaise that you purchase at the store typically contains soybean oil or canola oil, while avocado mayo is made with avocado oil or whole ripe avocados. The kind that is made with whole avocado can have significantly fewer calories than the store-bought variety.

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In addition, traditional mayo includes added flavorings that you can’t control. It simply doesn’t compare to homemade avocado mayo made from eggs, vinegar, avocado oil, and salt.
People also rarely pay attention to one crucial fact – homemade avocado mayo nutrition involves the best ingredient – avocado.

It’s a healthful bright green fruit that is suitable for every healthy lifestyle practitioner. Avocado benefits include the following: 

  • Fiber for healthy digestion
  • Potassium for lower blood pressure 
  • Heart-healthy fats
  • Carotenoids for good vision 
  • Folate for a healthy pregnancy (1)

Avocado Benefits For Men and Women are inspiring. 

In this case, if you cannot decide which mayo to choose,  you should give avocado mayonnaise a try unless you’re allergic to avocados. 

Is mayonnaise good or bad for weight loss?

Mayonnaise is calorie-dense and is also high in fat. It can be eaten in moderation if you want to maintain a healthy weight. 

Mayonnaise is perfect for those who are following a ketogenic diet. With the keto dieting plan, you consume food that is moderate in protein and rich in fats and very few carbs. 

Weight loss is not about restriction but a healthy diet, active lifestyle, and sufficient sleep. Eating sandwiches with mayo every once in a while will not hinder your weight loss process. 

However, some people find it helpful to switch to low-calorie and low-fat alternatives. Avocado mayo vegan is one such option. 

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Check out the short recipe for vegan avocado mayonnaise and prepare yourself for the following advantages: 

  • Low-calorie 
  • Nutritious
  • Quick to make

You will need the following ingredients: 

  • 1 large avocado
  • 3 cloves garlic
  • ¼ -⅓ cup brine from canned chickpea
  • Juice of ½ a lemon
  • Salt to taste

Now, here’s the instructions: 

  1. Mix the avocado, garlic, and lemon juice in a food processor. 
  2. Slowly add chickpea brine and stop to scrape down the sides if necessary. 
  3. Add between ¼ and ⅓ cup of liquid to the mixture.
  4. Add salt to taste.
  5. Use for appetizers, salads, or freshly made sandwiches. 

Nutrition per serving (recipe makes 16 servings)

Calories Fat Potassium Carbs
20 1g 63mg 1g (6).

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Is guacamole healthier than mayo?

Guacamole is more nutritious than regular mayo. Traditional guacamole uses healthy ingredients: mashed avocados, salt, and a dash of lemon juice. Other ingredients in guac recipes can include cilantro, onion, tomato, and jalapeños.

Thanks to the main ingredient of avocado, guacamole is good for you. You are already aware of the avocado benefits, so there’s no point repeating them here. 

Generally, guacamole is a healthy dip, particularly if it is consumed with something healthy, such as chopped vegetables or whole-grain tortillas. 

To wrap up, guacamole beats mayo in terms of nutrition. Together with healthful foods, guacamole provides a quick snack for blissful evening movie time. 

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You can pair guacamole with healthy foods, such as: 

  • Vegetables
  • Salads
  • Shrimp tacos
  • Whole grain crackers or tortilla chips

You will feel satiated, satisfied, and invigorated. 

Read more: 8 Deliciously Different Keto Avocado Recipes Worth Trying

Can I eat avocados on the keto diet? 

Are Avocados Keto? Yes, avocados are ideal for the keto diet. Not only do they boast healthy fats, minerals, fiber, and vitamins, they are also low in carbs. Therefore, you can enjoy avocado on keto without regrets. 

More keto-friendly avocado recipes are available on the Internet. 

avocado mayo  


  • Is there anything healthy in mayonnaise?

Yes, there are healthy nutrients in mayonnaise. These include vitamin E, which improves heart health, and vitamin K, which is beneficial for blood clotting. Depending on the type of oil used, the fats can be heart-healthy. Some people add omega-3 fatty acids to mayo, which makes it especially good for brain and heart health.

  • Is avocado 100% fat?

The nutritional value of avocado shows that it’s a fatty fruit consisting of 73% water, 15% fat, and 2% protein. Therefore, calling it 100% fat is wrong.

  • What mayo has no fat?

There are special fat-free mayo brands you can find in stores, or you could make your own fat-free version.

  • Is avocado unhealthy fat?

No, avocado is actually a healthy fat. All the healthy fats you obtain from avocados may help you prevent disease and keep your body working.

The Bottom Line

In this article, you have discovered how to prepare healthy avocado mayo at home. If you’re inspired to put all ingredients in the food processor and use your creamy avocado mayo as a sandwich sauce or potato dip, then my job here is done. 

Avocado mayonnaise is an excellent alternative to regular mayo for a variety of reasons: it’s lower in calories, it includes healthy fats, and it gives your body another healthy boost for proper functioning. 

However, you shouldn’t forget to only eat mayonnaise in moderate amounts, particularly if your basic goal is to shed calories. Making guacamole from avocado is another great way to use this fruit in a meal. Guacamole dip paired with nutritious snacks is a nice alternative to ultra-processed snacks.

In addition, avocados are your perfect companion on the keto diet. 


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Avocado (2023,
  2. Avocado Mayo (
  3. High cholesterol (2023,
  4. MyFitnessPal (2023,
  5. Saturated Fat (2021,
  6. Vegan avocado mayo (oil free!) (2020,