August 22, 2019 at 04:20PM by CWC
If you want to make healthy foodies freak, here’s a tip: put an avocado on it (or in it). I don’t just mean on your morning avo toast. I’m talking 200-level stuff, like turning the fruit into Paleo- and keto-approved avocado mayo.
Unlike traditional mayonnaise, which typically uses soybean oil and also contains ingredients like added sugar and “natural flavors,” you can have your mayo and make it healthier, keto- and Paleo-approved mayonnaise (while still having it taste good!) using avocado oil, eggs, vinegar, and salt. That’s it.
Speaking of avocados, here’s what a registered dietitian thinks about everyone’s favorite fruit:
Using avocado oil ensures that the mayo is filled with what are considered good, healthy fats (the monounsaturated ones). “It’s [also] high in oleic acid (an omega-9 fatty acid), which is thought to have anti-inflammatory and immune-boosting properties,” says Michelle Dudash, R.D.N., chef and author of Clean Eating for Busy Families.
And of course eggs are another key ingredient for avocado mayonnaise that’s a keto- and Paleo-favorite dietitians love. “Eggs contain all the essential amino acids your body needs. Plus, your body is able to fully absorb all the protein from the eggs to help lower blood pressure, optimize bone health, and help to increase muscle mass,” registered dietitian Tracy Lockwood Beckerman, RD previously told Well+Good.
So what can you use avocado mayonnaise for? The condiment can be used in place of your regular mayo in all the foods you would expect, from chicken salad and deviled eggs to dipping sauce for veggies. Or, you can get a bit more creative and mix it in with your pesto (for a creamier take), cauliflower rice, or to top off a baked potato.
If you want to DIY it, there are lots of recipes out there, but this one from blogger Wicked Spatula has a short ingredients list and is super easy. Simply blend together egg yolks, vinegar, sea salt, and Dijon mustard together until smooth and thick. Then slowly add in avocado oil, blending while you do so, until combined and the texture is very thick. For a vegan version, omit the eggs and use whole avocados instead like this smart Instagrammer.
If you don’t want to make your own, there are also several avocado mayonnaises on the market you can buy. Check them out below:
Healthy avocado mayos
Originally published February 10, 2015. Updated August 22, 2019. Additional reporting by Lisa Elaine Held.