Miracle Mayo Substitute: Spread Some Hummus!

Hope Foods

Mayonnaise Substitute - Hummus!

If you’re anything like us, it gets a little tiring to keep making sandwiches with the ol’ mayo and mustard combo. Obviously, it’s a classic for a reason, but these days, in the midst of the health food boom, you might want to search out a tasty mayonnaise substitute that packs more flavor and fewer unhealthy calories. And that’s where hummus comes in!

Available in tons of creative and delicious flavors, and chock full of healthy macronutrients, vitamins, and minerals, hummus is making its way onto snack and party tables nationwide. As the market for hummus has boomed, it seems people are finding ever more uses for our favorite spread.

Breakdown: Why Hummus is a Healthy Substitute for Mayo

It doesn’t take much to figure out why hummus is a healthy mayonnaise substitute. Don’t believe us? See for yourself!

  • Mayonnaise is made of oil (mostly soybean), eggs, and vinegar. A single 1-tbsp serving of mayo contains 90 calories, and a whopping 10 grams of saturated fat.
  • Hummus is made of chickpeas, olive oil, tahini, lemon, garlic and spices. A single 2-tbsp serving generally nets 70 calories—as well as 5 grams of healthy unsaturated fats, 2-4 grams of protein, and 2 grams of fiber!

So, um, hummus isn’t just a mayo substitute; it’s a clear winner, boasting lower calories even though a serving of hummus is TWICE the size of a single mayo serving, and providing tons more nutrients your body needs. And the best part is, due to its ingredients, hummus is also a vegan mayo substitute, and a popular dairy free mayo substitute.

So now you know a bit about why hummus is a nutritious, low fat substitute for mayo… now for the fun part. Read on to find out how you can dream up new ways to use hummus as a substitute for mayonnaise in recipes!

Hummus Recipes That Ditch the Mayo

With its nutritional value and delicious flavor, hummus acts as a healthy mayonnaise substitute in both classic and modern ways. You might have guessed that sandwiches and wraps have benefitted from this flavor boost, but what about tuna, or pasta, or eggs? No kidding! Here are a few examples of delicious recipes that you can amp up with a hummus infusion.


Makes sense to start with the obvious, doesn’t it? Replace that bland mayo flavor with some real pizazz. And whether you’re talking about a run of the mill turkey or roast beef sandwich, or a super healthy veggie delight, you’re in luck. Check out the video recipe for a Veggie Rainbow Sandwich, combining Spicy Avocado hummus with arugula, sprouts, tomato, purple cabbage, red and yellow bell pepper, avocado, and more. Or, use that Spicy Avocado as an alternative to mayo in tuna salad. Heck, if you’re feeling adventurous, try using Jalapeño Red hummus to spice up a tasty chicken salad recipe without mayonnaise!

Salad Ideas

Wanna try something new? We’ll bet you hadn’t thought of using hummus as a substitute for mayo in potato salad, now did you? Try making a Kale Pesto Potato Salad with Kale Pesto hummus, and watch your guests’ eyes light up! Or another salad variation, try using Thai Coconut Curry hummus to whip up some Roasted Carrot Noodles with Thai Curry Sauce for an off-beat but delicious treat! At this point, you may be wondering about using hummus as a substitute for mayo in pasta salad. Well, you’re in luck… Kale Pesto Penne with Roasted Tomatoes fits the bill perfectly.

Hummus can even serve as a mayonnaise substitute for eggs, as in these delicious Jalapeño Red Deviled Eggs! Or you can use it in salad dressings—try this yummy Hummus Miso Dressing out for a low calorie salad booster. And if you’re still looking for more, you can always visit our HOPE Kitchen, binge our YouTube channel, and join our Instagram community for tons more ideas that will make your table the most delectable in town.HOPE Hummus is proud to be USDA Certified Organic and High Pressure Processed so that your hummus is free of all synthetic additives and preservatives, while still maintaining the freshest flavor available on a market shelf.

Cheers and happy eating!