Mayonnaise Substitute
~ Low Calorie Yogurt Dressings ~

Mayonnaise is an oil-based dressing... HIGH in calories.  Yes, there's light mayonnaise but there are healthier creamy dressings.  A yogurt-based dressing makes a low calorie, tasty mayonnaise substitute.  It readily takes on the flavor of whatever herb, spice or flavoring you add.

  • regular mayonnaise: 2 tablespoons = 180 calories
  • light mayonnaise: 2 tablespoons = 70 calories
  • 16 tablespoons = 1 cup (250 ml)
Yogurt Salad Dressing
Yogurt Dressing
Yogurt Horseradish Sauce
Lemon Garlic Salad Dressing
Herb Yogurt Dressing
Spicy Yogurt Dressing



Yogurt Dressing

Makes approximately 1 cup (250 ml)

2 tablespoons (1 serving) = 38 calories

Ingredients

  • 1 egg yolk
  • 1/4 tsp salt
  • 1/4 tsp dry mustard
  • 1/4 tsp paprika
  • 3/4 cup (180 ml) yogurt
  • 1 tablespoon lemon juice 


Directions

Beat egg yolk, salt, mustard and paprika until fluffy.  Gradually beat in yogurt and lemon juice.  Refrigerate until ready to serve.

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Herb Yogurt Dressing

Makes about 1/2 cup

2 tablespoons (1 serving) = 25 calories

Ingredients

Tip:  For a thick dressing substitute strained (Greek) yogurt for regular.

  • 1/2 cup (125 ml) plain yogurt
  • 1 tablespoon finely chopped parsley
  • 1 tablespoon finely chopped dill
  • 1 tablespoon finely chopped chives
  • 2 tsp prepared mustard
  • 1 teaspoon lemon juice 
  • pinch garlic powder
  • salt and white pepper to taste


Directions

Blend together the yogurt, herbs, lemon juice and mustard.  Season to taste with garlic powder, salt and pepper.

Serve with beef, lamb, salads or sliced tomatoes and cucumbers.


Herb Salad Dressing taken from "Creative Yogurt Cooking" by Ethel Lang Graham.

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Recipe for Horseradish Sauce

Makes 1 cup

2 tablespoons (1 serving) = 20 calories

Ingredients

  • 1 cup (250 ml) yogurt
  • 1/2 tsp salt
  • 1/6 tsp pepper
  • 1 tsp prepared horse radish


Directions

Combine all ingredients in small bowl.  Refrigerate, covered, until well chilled.  About 1 hour.  Serve cold. 

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Spicy Yogurt Dressing

Makes 2 cups

2 tablespoons (1 serving) = 12 calories

Ingredients

  • 1 cup (250 ml) pared finely chopped cucumber
  • 1/2 cup (125 ml) chopped green pepper
  • 1 clove garlic, minced
  • 1/2 tsp salt
  • 1/4 (60 ml) cup yogurt
  • 1/4 (60 ml) cup low calorie or homemade mayonnaise
  • 1/4 cup (60 ml) chili sauce
  • 1/4 tablespoon horseradish


Directions

Combine all ingredients in bowl.  Mix well. Refrigerate 30 min or until well chilled. 


Spicy Yogurt Dressing taken from "McCall's Cookbook".

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Lemon Garlic Salad Dressing

Makes 1-1/4 (310 ml) cups

2 tablespoons (1 serving) = 20 calories

Ingredients

  • 1 cup (250 ml) plain yogurt
  • 1 tablespoon lemon juice
  • 1 clove garlic, crushed or minced
  • 1 tablespoon chopped fresh parsley leaves
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper
  • 1/2 teaspoon grated lemon rind (optional)


Directions

Combine all ingredients.  Serve with tossed salads.


Lemon-Garlic Salad Dressing recipe taken from "Creative Yogurt Cooking" by Ethel Lang Graham.


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