This High Protein Mayo is made using healthy plain yogurt and powdered egg whites! This low calorie mayo (only 10 calories per tablespoon) is also high in protein, PSMF-friendly, super healthy, and extra easy!
As you may have noticed, I have lately been posting a TON of PSMF and high protein recipes, like my PSMF Ham Egg White Bites, Easy Keto Air Fryer Buffalo Drumsticks for Two, or these Healthy High Protein Keto Collagen Brownies
And since I have many more keto recipes that I want to convert to PSMF recipes, I knew I needed to come up with a low calorie mayo that could replace my regular homemade avocado mayo.
By modifying Rachel Ray's Greek Yogurt Mayo recipe, I created not only a delicious but also super low calorie PSMF mayo that will fool if the most avid mayo lovers!
Why You Should Try this High Protein Mayo
I’ve used this mayonnaise recipe more times than I can count. This Greek Yogurt mayo is ultra creamy and has so many fewer calories than regular mayo and a lot more protein. Here’s why I love this recipe so much:
- This recipe uses Greek Yogurt and Egg White Powder instead of the cornstarch in Rachel Ray's recipe which makes this a PSMF recipe. Also, since there are no raw eggs, this low calorie mayo lasts a lot longer than regular homemade mayo
- All the ingredients are high in protein, low in calories, and super healthy
- The whole process takes less than 10 minutes.
- You can easily customize it by adding extra ingredients or spices for more flavour (think roasted garlic or herbs).
Greek Yogurt Mayo Ingredients
The ingredients to make this PSMF mayo are simple except for the egg white protein powder. I will tell you exactly where to order this ingredient so that you can make countless batches of low calorie mayo. Here are the additional ingredients you will need:
Mustard - I know that not everyone loves the flavour of mustard, but when it comes to making low calorie mustard, it sort of becomes a necessary ingredient. Mustard adds a bit of flavour, but it also helps to keep the mayonnaise stable. Dijon mustard is my favourite for this recipe.
Vinegar - Not only does a little acid like white vinegar, champagne vinegar, or apple cider vinegar add incredible flavour, but it also gives it a little more tang. You can also use lemon juice instead.
Egg White Powder - In the original Rachel Ray's recipe, she uses cornstarch which is not only high in carbs but not keto or protein-friendly. So, a simple replacement with egg white protein powder adds not only the thickening power of the cornstarch but also some extra protein to this PSMF mayo.
Sweetener and Salt - I have listed what I use in the recipe card below but feel free to add more/less of each of these ingredients. Sometimes I will even add a little anchovy paste or soy sauce for a nice added twist.
What is Egg White Protein Powder?
As you have probably noticed in many of my recipes, I have a crush on products made by Naked Nutrition, and their Naked Egg product is one of my favourites! Naked Egg contains egg white protein powder that comes from non-GMO chicken eggs. Fresh eggs are processed into a powder in under one day to retain a complete amino acid profile to support lean muscle mass. Need I say any more???
How to Make Low Calorie Mayo
Here are the basic steps for making this PSMF recipe:
Combine and Heat
- In a small saucepan, whisk together ⅔ cups of the yogurt with the egg white protein powder
- Heat on high heat until the mixture comes to a boil - at this point it should start to thicken and curdle
- Place the mixture in the bowl of a food processor and process for about 1 minute. Scrape down the sides of the bowl
- Add the remaining yogurt, mustard, sweetener, and salt to the mixture. Blend for another minute. Scrape down the sides of the bowl once again, and blend for 30 more seconds.
- Pour the mayonnaise into a container, cover tightly, and place in the refrigerator until it is cold and firm, about 2 hours. This will also allow the flavours to blend.
Hint: After the PSMF mayo has been refrigerated for 2 hours, taste the mixture and add additional salt, seasoning, or sweetener to suit your taste.
Do I need to use mustard?
You can make PSMF mayo without mustard, but remember that mustard is one of the fail-safes we have added to our recipe to encourage emulsification.
Can I use olive oil to make mayo?
Yes, but keep in mind that quite a bit of oil is called for in the recipe so a robust flavored oil will make the mayonnaise strong in flavor. When I use olive oil, I like using a light, fruity brand and only replace half of the oil with olive oil and use a neutral flavored oil for the remaining oil.
How long will this high protein mayo last?
This mayo will last up to 2 weeks. If any separation begins to occur, simply stir the liquid back into the mayo before using it.
Can I add real mayo to this recipe?
Of course! You can always make this PSMF mayo and add a little homemade mayo to lighten up your mayo and reduce the amount of calories in the mayo.
Can I make this using a stick blender?
Yes. You can make this using an immersion blender but you may need to blend it in batches. You can also use a high-speed blender as well.
Can I divide this protein mayo recipe in half?
Yes! You can easily reduce the quantities in the recipe card by half and this recipe will turn out just fine.
Ways to use this PSMF recipe
Looking for ways to use this High Protein Mayo recipe? Replace the regular mayo in the following recipes:
More PSMF Recipes and Carnivore Recipes
Here are some more PSMF and Carnivore recipes you may enjoy!
- 6 tablespoons white vinegar or apple cider vinegar
- 4 tablespoons egg white protein powder
- 15 oz 0% Greek yogurt
- 3 tablespoons Dijon mustard
- 1 teaspoon salt
- 1 - 2 tablespoon allulose
- In a small bowl, whisk together ⅔ cup of the Greek yogurt with the vinegar and egg white powder.
- Pour the yogurt and vinegar mixture into a small saucepan and cook over high heat, whisking constantly, until it comes to a boil - the mixture will thicken very quickly and curdle. When it is very thick, scrape it into the bowl of a food processor.
- Blend the yogurt mixture for about 1 minute. Turn off the food processor and scrape down the sides of the bowl. Continue to blend the yogurt mixture until it is slightly cool and very smooth, about 3 more minutes. Add the remaining yogurt, mustard, sweetener, and salt to the mixture. Blend for another minute. Scrape down the sides of the bowl and blend for 30 more seconds.
- Pour the mayonnaise into a container. Cover tightly and place in the refrigerator until it is cold and firm, about 2 hours. The mayonnaise can be stored in the refrigerator for up to 2 weeks.
- store in a tight glass jar in the fridge
- Prep Time: 5 minutes
- Cook Time: 3 minutes
- Category: Sauce
- Method: Stove-top
- Cuisine: PSMF, High Protein, Low Carb,
- Diet: Low Calorie
- Serving Size: 1 tbsp
- Calories: 10
- Sugar: 0.4
- Fat: 0.1
- Carbohydrates: 0.5
- Fiber: 0.1
- Protein: 2
Keywords: protein-sparing modified fasting, low calorie, low carb, high protein, mayo, healthy, carnivore