What can I use instead of butter or mayonnaise in a sandwich to make it lighter?

To eat on the go or for a picnic, the sandwich is the ideal alternative. Easy and quick to prepare, it is possible to compose it according to our desires, that’s what pleases. Generally, so that it is not too dry, we add butter or mayonnaise which serve as a base before garnishing it. Although this improves its texture, these two foods are particularly rich in saturated fats. A simple tablespoon of mayonnaise, or about 30 g, is equivalent to 220 kcal, or 10% of the daily needs of a woman and 8% for a man.

But then what can you replace butter or mayonnaise with to have a sandwich that is just as tasty? Today, we are sharing the alternatives available to you and you will see, there are many.

Asked by the Allo Docteur websiteCorinne Chicheportiche-Ayache, nutritionist, recommends that consumers limit “mayonnaise and butter in a thick layer”. According to her, the best thing in salads or sandwiches is to favor “Vinaigrettes or lemonade with good profile oils such as rapeseed oil or olive oil!” You can also drizzle olive oil on the slices of your sandwich to prevent it from being too dry.

For another balanced alternative, the specialist recommends opting for “for a sauce made with low-fat fromage blanc, lemon and aromatic herbs”You can vary the pleasures by adding honey or even a few spices to adapt the sauce according to your desires.

And speaking of fromage blanc, know that Greek yogurt is also a good alternative to mayonnaise. Its creamy texture is really ideal and will allow your sandwich to be less fatty. Be careful, do not add it plain to your sandwich but again adjust its preparation according to your tastes by mixing it with a little lemon for example. You can even make a tzatziki which will make a very good base.

Hummus isn’t just for an appetizer. This chickpea-based mix is ​​also a great substitute for mayonnaise. However, Dr. Corinne Chicheportiche-Ayache recommends not to use too much or overdo it because of the “lipid content and therefore caloric content which is important”.

So, while this option is better than mayonnaise or butter, it should still be consumed in moderation. Know that you can make a classic hummus, but it is also possible to bet on a more original hummus like beetroot or pea hummus (respecting the seasonality of the vegetables or otherwise betting on frozen vegetables, of course).

Another sandwich classic and this time less caloric: mustard. With this condiment, there is no risk that your meal will be too caloric. On the other hand, if you find that your mustard is too strong, mix it with a little cream cheese or even add a little honey to soften it. It couldn’t be simpler.

For those who have a hard time doing without mayonnaise, you can make a light mayonnaise at home without oil. To do this, simply mix a fromage blanc, two hard-boiled eggs, a teaspoon of mustard and a teaspoon of vinegar, salt, pepper and a little water if you want something less compact and that’s it!

Avocado is a naturally fatty food that is therefore a good substitute for butter or mayonnaise. You can cut it into slices or even make guacamole to enhance your sandwich. You will thus obtain a much healthier but equally delicious sandwich.