This oil-free protein mayo is made with only three simple ingredients, including boiled eggs, and it blends up super creamy. I make it often when I want a lighter option for sandwiches, salads, or dips.
It comes together in a few minutes, and it's such a handy swap when I'm trying to keep meals a bit leaner during the week.
Quick Look: Oil-Free High-Protein Mayo Recipe
What It Is: Creamy, oil-free high-protein mayonnaise made with hard-boiled eggs, mustard, apple cider vinegar, and a pinch of salt. Makes about 1 cup.
Why Make This Version: A lighter, dairy-free alternative to traditional mayo with no raw eggs and about 17 calories and 1.5 g protein per tablespoon.
Total Time & Prep: 17 minutes (5 minutes prep, 12 minutes boiling the eggs).
Done When: The ingredients are blended until smooth and creamy, with extra water added gradually if needed.
Make Ahead: Refrigerate in an airtight container for 3-4 days. Chill for an hour for a thicker consistency.
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As a home cook who focuses on low-fat, high-protein recipes (and is constantly experimenting with macro-friendly swaps), this oil-free high-protein mayo is one of my go-to kitchen hacks.
You won't believe how rich and zingy this homemade version tastes, with just 3 simple ingredients. Straight from the blender, it is looser than store-bought mayo. Chill it for an hour and it thickens.
Try it on my 20-minute oven-baked burgers with fluffy dinner buns using tangzhong, it's a game-changer!
Jump to:
- Quick Look: Oil-Free High-Protein Mayo Recipe
- Explore More with AI
- 💗 Why This Recipe Works
- How It Compares
- 🥘 Ingredients
- ♻️ Substitutes & Variations
- 👩🍳 How to Make Oil-Free Protein Mayo
- Claudia's top Tips
- 🥗 Serving Suggestions
- Common Mistakes
- ❓Oil-Free High-Protein Mayo FAQs
- More You May Love
- 📖 Recipe
- 💬 Comments
💗 Why This Recipe Works
- Oil-free: Great for those looking for a lighter mayo alternative. (At 6g of protein per serving)
- Quick and simple: Just three main ingredients and a few easy steps!
- Diet-friendly: Ideal for paleo and keto diets, with no raw eggs or dairy.
How It Compares
Per tablespoon, approximate. Store-bought numbers vary by brand, so check your jar.
| Calories | Protein | Fat | |
| This mayo | 17 | 1.5 g | 1 g |
| Regular mayo | 90 to 100 | 0 g | 10 to 11 g |
| Light mayo | 35 to 50 | 0 g | 3 to 5 g |
🥘 Ingredients
*See the recipe card for full information on ingredients and quantities.
- Eggs (Hard-Boiled): These form the creamy base and deliver the main protein punch to make this a high-protein condiment. Use large, organic or free-range eggs for the best consistency and taste. This recipe is perfect in my Romanian eggplant salad with homemade mayo.
- Spicy brown mustard: Gives a slight tang and depth of taste, without overpowering.
- Apple cider vinegar: Balances the mayo with a bit of acidity.
- Salt: Just a pinch brings everything together!
- Water (3 tablespoon to start, up to ⅓ cup)
♻️ Substitutes & Variations
- Spicy brown mustard: Swap with Dijon mustard or yellow mustard for a milder taste.
- Apple cider vinegar: Lemon juice works as a substitute, adding a fresh, zesty note.
- Garlic Mayo: Add a clove of minced garlic to the mixture for a garlicky spread.
- Herb Mayo: Mix in chopped fresh herbs like parsley, chives, or dill.
- Smoky Mayo: A pinch of smoked paprika can give it a subtle, smoky twist.
- Egg mayo sandwich filling: fold 2 chopped hard-boiled eggs into ¼ cup of the mayo with black pepper.
- Vegan: this recipe depends on eggs, so it does not convert
👩🍳 How to Make Oil-Free Protein Mayo
This mayo is made with four hard-boiled eggs, mustard, vinegar, salt and a little water. No oil, no raw eggs, no dairy. One tablespoon has about 17 calories and 1.5 g of protein.
Want more simple condiment recipes to stock your fridge? Check out the rest of my ideas!
Step 1: Boil the eggs. Simmer 10 to 12 minutes, then cool in ice water before peeling.
Step 2: Add to the blender. Everything goes in the blender. Start with 3 tablespoons of water.
Step 3: Blend. Blend 30 to 60 seconds until smooth.
Step 4: Adjust and chill. Add water 1 teaspoon at a time to loosen it. It thickens after an hour in the fridge.
A full list of ingredients and instructions can be found in the recipe card below.
Claudia's top Tips
- Start with less water than you think you need. You can add it, but you cannot take it out.
- Hard-boil the eggs fully. Soft yolks give a thinner mayo.
- Blend until no white flecks remain.
- Chill it before you judge the texture.
🥗 Serving Suggestions
- On my oven-baked burgers.
- As a dip for crispy cornflake cauliflower wings, baked potato wedges or turkey meatballs in the oven.
- Stirred into potato salad or Salata de Boeuf.
- With a little sriracha on baked salmon sushi cups or spicy tuna onigiri.
- As a spread for sandwiches and wraps.
Common Mistakes
- Adding all the water at once. The mayo turns thin and soaks into bread. Fix: blend in one more hard-boiled egg.
- Using soft-boiled eggs. They make it looser. Boil 10 to 12 minutes.
- Using warm eggs. Cool them in ice water first.
- Stopping too early. Small bits of white mean it needs another 20 seconds.
❓Oil-Free High-Protein Mayo FAQs
Usually too much water at the start, or eggs that were not fully hard-boiled. Chill it for an hour first. If it is still thin, blend in one more hard-boiled egg.
It is oil-free, not fat-free. A ¼ cup serving has 4 g of fat and 164 mg of cholesterol, all from the yolks.
Keep it in an airtight container in the fridge for 3 to 4 days. Stir before each use, as it may separate a little.
It has about 0.3 g of carbs per tablespoon. Check your mustard label for added sugar or flour.
Yes. Chill it first, then stir in garlic, herbs, or a pinch of cayenne or a dash of hot sauce for heat.
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📖 Recipe
Oil-Free High-Protein Mayo
Video
Equipment
Ingredients
- 4 eggs
- 2 tablespoon spicy brown mustard or any other mustard you prefer
- 1 teaspoon apple cider vinegar
- a pinch of salt
- 3 tablespoon water to start, up to ⅓ cup (80 ml)
Instructions
- Boil the eggs. Cover 4 eggs with cold water, bring to a boil, then simmer 10 to 12 minutes. Move them to ice water until cool, then peel.4 eggs
- Add everything to the blender. Peeled eggs, mustard, vinegar, salt and 3 tablespoons water.2 tbsp spicy brown mustard, 1 tsp apple cider vinegar, a pinch of salt, 3 tbsp water
- Blend for 30 to 60 seconds until smooth. Scrape down the sides once if the eggs stick.
- Adjust. Add water 1 teaspoon at a time and blend again until it is the texture you want. Taste, and add more mustard or vinegar if you like it tangier.
- Chill for an hour, then use. It thickens as it cools.
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Notes
- Thickness: the water sets it. Start low. If it is too thin, blend in one more hard-boiled egg.
- Mustard: Dijon or yellow gives a milder taste.
- Storage: 3 to 4 days in an airtight container in the fridge.
- Protein: 6 g per ¼ cup serving, from the eggs.
- Nutrition is Per tablespoon: about 17 kcal, 1.5 g protein, 1 g fat
Sarah Penner says
I just made this for the first time. It looks really good. How long does it stay good in the fridge?
Haley says
I wanted this to work so badly! A clean ingredient mayo?! Yes, please! But this missed the mark for me big time. It was much runny/watery for a sandwich spread, soaking into the bread too quickly. The flavor matched the ingredients, watered down eggs with mustard. My search for an oil free mayo continues.
Claudia-Cristina Ciorteanu says
Oh no, Haley, I am so sorry it turned out runny for you! If it ends up too watery, you can easily rescue it by blending in one extra hard-boiled egg to thicken it right back up. I have edited the recipe so the water is not added all at once, but gradually to avoid this in the future! Thank you for your feedback! I hope you give it another chance soon!:)
Becca says
This oil-free high protein mayo is smooth, creamy, and surprisingly wholesome. A great lighter alternative that still brings plenty of flavor!
Claudia-Cristina Ciorteanu says
Thank you so much, Becca! So glad you enjoyed how smooth and wholesome it turned out.
Angie says
This came out so creamy and was such an easy lighter option. I loved using it on sandwiches and as a quick dip during the week!
Claudia-Cristina Ciorteanu says
Aw, thank you, Angie! It is such a handy little recipe to keep in rotation for quick sandwich spreads and veggie dips during busy weeks.
Brianne says
We love this recipe. It makes the best chicken salad and egg salad!
Claudia-Cristina Ciorteanu says
Yay, I love hearing that! Using it as a base for chicken or egg salad is honestly one of my absolute favorite ways to use it.
Liz says
This recipe worked perfectly and I loved that it didn't have any added sugar! It's was perfect for our chicken salad!
Claudia-Cristina Ciorteanu says
Thank you, Liz! Keeping things simple and free of hidden sugars is always my goal, so I am thrilled it worked so well for your chicken salad!
Amy Dong says
This was such a great healthy swap for regular mayo. Thanks for sharing such a simple and delicious recipe!
Claudia-Cristina Ciorteanu says
Thank you, Amy! It feels so good to find healthy swaps that actually taste delicious, doesn't it?
Diana says
Always looking for ways to add more protein. This mayo is perfect for sandwiches or dips!
Claudia-Cristina Ciorteanu says
Right? Sneaking in a little extra protein wherever we can makes a big difference. Hope you enjoy it on your favorite sandwiches!
Jimmy says
I had no idea mayonnaise was so easy to make. Thanks for the recipe!
Claudia-Cristina Ciorteanu says
Haha, right?! Once you see how fast it comes together in the blender, it is hard to go back to store-bought.
Keith says
A high-protein alternative that actually keeps that rich, velvet-smooth texture is a total win! It blends up beautifully creamy and provides the perfect tangy base for spreads or dressings without feeling heavy at all. It's a fantastic staple to keep in the fridge for easy meal prep.
Claudia-Cristina Ciorteanu says
Thank you, Keith! Velvet-smooth is the exact word for it once it chills in the fridge. So glad it hits the spot without feeling heavy!
Anna says
I added both garlic and herbs as suggested and it was really tasty!
Claudia-Cristina Ciorteanu says
Ooh, garlic and herbs are such a tasty combination! That is one of my favorite ways to switch up the flavor profile depending on what we are eating.