Mayonnaise is classic. That thick, creamy stuff evokes memories of toasted white bread, processed cheese, and juicy sliced tomato. In sandwich town, it’s a sin to go without it – it’s also a little sinful itself. At 90 calories per tablespoon and 10 grams of fat; it’s not exactly “light,” and let’s be real, you’re definitely putting more than a tablespoon of mayo into your tuna salad.
According to Katherine Zeratsky R.D., L.D., “If you’re on a 2,000-calorie-a-day diet, 400 to 700 calories can come from dietary fat, which translates to between 44 and 78 fat grams a day.” Why not give yourself some more wiggle room and replace that jiggly fat sauce with something a little more healthy? Here are seven sandwich spreads that will put mayo to shame.
1. Mashed Avocado
You knew this one was going to be at the top of the list. We have all fallen madly in love with this fatty fruit and unlike mayonnaise; avocado has no saturated fat. Instead, avocado contains mostly monounsaturated fat with only 2 grams of fat per tablespoon. “Monounsaturated fatty acids (MUFAs) are a healthy type of fat,” says Katherine Zeratsky R.D., L.D. We knew we could depend on you, avo! Mash up your avocado and spread generously for some seriously healthy sandwich action.
Mustard can be addicting. It’s creamy, tangy, salty, sweet, astringent, and spicy. What else do you need in a sandwich spread? To top it all off, yellow mustard has 0 grams of fat and 12 calories per tablespoon.
Bean there, done that. Hummus is not only available everywhere, it’s incredibly easy to make. All you need is chickpeas, tahini, lemon juice, garlic, and salt. Blend it up and you have a sandwich spread on standby with only 0.5 grams of fat and 15 calories per tablespoon.
4. Cashew Cream
I’m sorry, cashew . . . cream? Yes, you heard right. Imagine mayonnaise, but instead of eggs and oil, it’s cashews, garlic, salt and lemon. In addition to having only 3 grams of fat per tablespoon, Cashew cream is also a rich source of minerals like iron, magnesium, and zinc. Double score! Spread this creamy concoction on your lunch-time eats and you will forget mayo was ever a thing.
5. Barbecue Sauce
Why not add some hickory-smoked attitude to your sandwich with some good ol’ barbecue sauce. Barbecue sauce is surprisingly low in calories and unsurprisingly low in fat. With only 0.5 grams of fat per tablespoon and 2 grams of sugar, it’s actually pretty good for you (when it’s not slathered on a rack of ribs). Splurge for a local brand without the additives and flavorings, and you’ve got a sandwich spread that will never let you down.
6. Tahini Sauce
Not a super popular condiment in America, but you can find tahini sauce everywhere in Middle Eastern countries. Make your own at home by whipping a fifty-fifty ratio of tahini with warm water until thick and then add in garlic, lemon, salt and parsley. You know, the usual suspects. You end up with only 4 grams of fat per tablespoon of sauce, and if that wasn’t enough, according to Medical News Today, a 1-ounce serving of sesame seeds contains three times more iron than 1 ounce of beef liver. Sesame seeds are a power house of nutrition just waiting to be made into a delicious, creamy tahini sauce.
7. Refried Beans
Refried beans are seriously under-rated. It’s basically just mashed up beans with spices and it’s all ready to go at the crack of a can. One tablespoon of refried beans contains only 0.2 grams of fat. That’s nuts! No wait, it’s beans! To top it all off, beans contain a huge amount of fiber. According to Cynthia Sass R.D., “One cup of beans provides a whopping 13 grams of fiber – which is half of what we need daily.”