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
Kat says
Perfect recipe! I've never liked store-bought mayo, and I needed some of this for a recipe -- it turned out perfectly **mwah**.
Claudia-Cristina Ciorteanu says
Thank you so much! I'm so happy it turned out well for you. Homemade mayo really is hard to beat, and I'm glad this recipe was just what you needed!
Daniell says
I love healthier versions of things, but this tasted like liquid egg salad! I will use it so that I don’t waste, but I will not be making this again
Claudia-Cristina Ciorteanu says
Thank you for giving it a try and for sharing your honest feedback. I'm sorry it wasn't what you were hoping for. Everyone's taste is a little different, but I appreciate you taking the time to leave a review.
Lena says
I can’t believe I fell for this lmao. This tastes nothing like mayo and exactly like what it is, puréed hard boiled eggs with mustard. Lmaooo
Claudia-Cristina Ciorteanu says
I appreciate the honest feedback! It definitely is a different experience than oil-based mayo since the base is boiled eggs, but it’s a popular hack for those looking to skip the oil while keeping that creamy texture. It might not be for everyone, but it’s a great high-protein alternative!
Gladys says
Add seasonings to upgrade the taste.
I just found this recipe and I want to follow the PSMF Protocol…quite fat free!
This would add a bit of flavour and moisture to egg white protein bread.
I want to turn this base recipe into my imitation copy cat MIRACLE WHIP.
Swap apple cider vinegar for plenty of white vinegar and add seasoning salt…use powdered mustard plus cayenne…it should be delicious. This recipe is a wonderful inspiration to become creative and satisfy our own individual tastes! I cannot wait to prepare a full jar!
Toronto, Canada
Sharon says
great recipe ,we call this salad cream in the UK
Claudia-Cristina Ciorteanu says
You are so right! It does have that tangy, creamy profile that’s very similar to a classic UK salad cream. Great observation!
Anna says
What's the serving size?
Claudia-Cristina Ciorteanu says
Hi Anna. Great question! The recipe makes about 1 cup of mayo total, which is divided into 4 servings — so roughly ¼ cup per serving.
Claudia Ciorteanu says
My family loved this!
Paula says
Mayo is without a doubt my favorite condiment, but admittedly it's not the. healthiest. I love how you removed oil from your recipe and boosted the protein! This is perfect for me to help me use it every day and get some benefits from it!
Claudia-Cristina Ciorteanu says
I’m the same way—mayo makes everything better! It’s much easier to enjoy it daily when you know it’s contributing to your protein goals instead of just adding extra fats.
Karina says
Do I have boil the eggs or can they go in raw? Just wondering.
Claudia Ciorteanu says
You need to boil them!
Cristina says
This worked exactly as written, thanks!
Claudia-Cristina Ciorteanu says
That is wonderful to hear! I’m so glad it came out exactly as expected for you.
Juyali says
This mayo is so creamy and flavorful! Loved it on my sandwiches and as a dip!
Claudia-Cristina Ciorteanu says
I love using it as a dip too! It’s surprisingly sturdy for being oil-free. So glad you’re enjoying it.
Nicole says
This 3 ingredient mayo recipe was a lifesaver!! So easy and nearly better than the real deal!
Claudia-Cristina Ciorteanu says
Lifesaver" is the perfect word for it! It’s such a quick fix when you realize you’re out of the store-bought stuff but want to stay on track.
Swathi says
Thanks for sharing this recipe, I loved the high protein mayo as one of friend has egg allergy this recipe worked really well.
Terri Abraham says
Easy and petfect!!! used it in my chicken salad and noone knew that is wasn't store bought mayonnaise!!! Delicious!!!
Claudia-Cristina Ciorteanu says
That is the ultimate test! I love that it passed the "chicken salad test" without anyone noticing the difference.
Cfish says
you served this to someone with an egg allergy?? the main ingredient is boiled egg, I'm so confused 😭
Claudia-Cristina Ciorteanu says
I’m glad you enjoyed the recipe, but please do be careful—since the main ingredient is 4 large eggs, this definitely isn't safe for anyone with an egg allergy!
Ieva says
I can't believe how well it worked, and, most importantly, this mayo tastes great!
Claudia-Cristina Ciorteanu says
It’s always a fun surprise when a healthy swap actually tastes great. I’m so happy it worked out well for you!
Dawn says
Great taste, but too much water. I’ll add half next time and see how it goes. Thanks for the recipe! I’m doing Weight Watchers and this is all Zero Points!
Colin says
Have you tried freezing this? Wondering how it would be when it thaws?
Claudia-Cristina Ciorteanu says
I wouldn’t recommend freezing this one. Because of the boiled egg base, the texture would likely become quite rubbery and separate once it thaws. It’s best enjoyed fresh from the fridge!
Claudia-Cristina Ciorteanu says
That’s a great tip! Adjusting the water is the best way to get the exact thickness you prefer. It’s amazing that it fits so perfectly into the Weight Watchers plan!
Tisha says
This turned out so good! Love making condiments at home! Thank you for sharing this recipe!
Claudia-Cristina Ciorteanu says
You are very welcome! There’s something so satisfying about having a fridge stocked with homemade condiments.