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
Leslie says
I'm on a journey and trying to make most things from scratch. This recipe was so helpful for mayo! A classic recipe! Thank you!
Claudia-Cristina Ciorteanu says
That is so wonderful to hear! Making things from scratch is such a rewarding journey, and I’m glad this mayo could be a helpful part of it. It really is a staple once you start!
Juyali says
For a long time, I've been wanting to make mayo at home to avoid the additives in store-bought mayo. This recipe was everything I was looking for. It's simple, delicious, and guilt-free. Thank you!
Claudia-Cristina Ciorteanu says
You are so welcome! Knowing exactly what goes into your food makes a huge difference. I’m thrilled you found it simple and delicious.
Sonja says
I admit I was a little sceptical if this would work, but with oil free mayo promised, I had to of course. And It's amazing! Finally I can have mayo even when trying to lose weight!
Claudia-Cristina Ciorteanu says
I completely understand the skepticism! It’s hard to imagine it getting that creamy without oil, but those boiled eggs really do the trick. So happy it’s helping with your goals!
Nicole Kendrick says
This worked exactly as written, thanks!
Claudia-Cristina Ciorteanu says
That is great to hear! I’m so glad it worked out perfectly for you.
Swathi says
Love this oil free high protein mayo, I can enjoy every day without worrying about calories.
Claudia-Cristina Ciorteanu says
Exactly! It’s such a relief to have a creamy spread that you can enjoy every day without a second thought about the calories.
Lathiya says
I love to make condiments at home rather than store-bought. This 3 ingredients mayo is awesome. I made a bottle of this mayo and loved dipping it on my chili cheese toast.
Claudia-Cristina Ciorteanu says
Chili cheese toast sounds like the perfect pairing for this! I love that you’re using it as a dip—it’s so versatile.
Oscar says
I tried this dairy-free mayo, and it was surprisingly creamy and flavorful. A great alternative to the store-bought stuff!
Claudia-Cristina Ciorteanu says
I’m so glad you enjoyed the texture! It’s a great surprise how creamy a dairy-free and oil-free version can actually be.
Ashley says
Okay, this recipe is mind-blowing. So easy too!
Claudia-Cristina Ciorteanu says
It really is one of those "magic" kitchen hacks! I'm so happy you found it easy to make.
Liz says
This healthier, tasty spread is perfect for my sandwiches! Never hurts to cut a few calories this time of year!!!
Claudia-Cristina Ciorteanu says
You’re so right—this time of year is perfect for finding those little ways to cut calories without losing the flavor. Glad it’s working well for your sandwiches!
Sonja says
Lovely easy mayo recipe and I love that it's oil free! So much healthier. I added some garlic for a version of aioli and it was great.
Claudia-Cristina Ciorteanu says
Adding garlic is a fantastic idea! Turning it into a high-protein aioli is exactly the kind of creativity I love to see.
Jean says
Delicious!
Claudia-Cristina Ciorteanu says
So glad you liked it!
Jean says
Ooooh, loved the spicy mustard in this. Was great on my sandwich today.
Claudia-Cristina Ciorteanu says
The spicy mustard really gives it that extra kick, doesn't it? It's such a great way to liven up a standard sandwich.
Agnieszka says
Such a great recipe! I love mayo but the jarred stuff has so many calories! This is a great alternative and I love that it's high in protein.
Claudia-Cristina Ciorteanu says
I agree! The high protein is such a nice bonus compared to the store-bought jars. It’s definitely a win-win.
Nora says
I love this protein-rich mayo! So good! Thanks for sharing this recipe!
Claudia-Cristina Ciorteanu says
You are very welcome! I’m so glad you’re enjoying the protein boost.
Nicole Kendrick says
I was really surprised by this mayo! It's absolutely delicious, and I love that it's not oil based. It's so hard to get the right consistency with those. Great!
Claudia-Cristina Ciorteanu says
I'm so glad the consistency impressed you! Getting that "mayo feel" without the oil can be tricky, but this method really simplifies the process.