Mayonnaise is a popular condiment in various dishes, from sandwiches to salads. However, traditional mayonnaise is made with eggs, which makes it unsuitable for vegans. Vegan mayonnaise, also known as veganaise, is a plant-based alternative that has recently gained popularity. This article will discuss what vegan mayo is made of, its nutritional value, and some popular brands.
Key Takeaways
- Vegan mayo is made of two primary ingredients—oil and soy milk or oil.
- The primary ingredients for traditional mayo are oil, eggs, and seasonings.
- Vegan mayo is low in calories and fats, making it a perfect alternative to traditional mayo.
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Understanding Traditional Mayo
Traditional mayonnaise is made from oil, egg yolks, vinegar, and seasonings. The egg yolks serve as an emulsifier, which helps to bind the ingredients together and create a smooth, creamy texture. The oil used in traditional mayo is usually soybean or canola, but other oils, such as olive or avocado, can also be used.
However, traditional mayonnaise is not vegan-friendly—it contains animal products. Vegans avoid any foods that are derived from animals, including eggs, dairy, and meat.
The Ingredients of Vegan Mayo
Vegan mayo is made from plant-based ingredients, which include:
- Oil
- Plant-based milk
- Vinegar or lemon juice
- Seasonings
Plant-based milk can be any non-dairy milk, such as soy, almond, or oat milk. The vinegar or lemon juice serves as an acid that helps thicken the mayo.
The oil used in vegan mayo can vary, and popular choices include canola, soybean, or safflower oil. Some brands use alternative oils, such as avocado oil or coconut oil. Seasonings such as mustard, garlic, or herbs are also commonly added to enhance the flavor of vegan mayo.
Some vegan mayo brands also use aquafaba, the liquid from a can of chickpeas, as an emulsifier. Aquafaba has a similar consistency to egg whites, which makes it an effective binding agent.
Nutritional Value of Vegan Mayo
Vegan mayo is generally lower in calories and fat than traditional mayo, as it is made without egg yolks. One tablespoon of vegan mayo contains around 90 calories and 10 grams of fat, compared to traditional mayo—which has about 100 calories and 11 grams per tablespoon.
Vegan mayo can also be a good source of healthy fats, depending on the type of oil used. For example, avocado oil is high in monounsaturated fats, which can help reduce inflammation and lower cholesterol levels.
Related: How to Get Protein as a Vegan? Meet Your Protein Needs
Popular Brands of Vegan Mayo
There are several brands of vegan mayo available, including:
- Just Mayo - made with pea protein, vinegar, and oil.
- Vegenaise - made with a blend of soybean oil, brown rice syrup, and apple cider vinegar.
- Follow Your Heart - made with canola oil, brown rice syrup, and apple cider vinegar.
Sir Kensington's Fabanaise - it is made with aquafaba, sunflower oil, and lemon juice.Each brand has a unique flavor and texture, so it's worth trying a few to find your favorite. Vegan mayonnaise is widely available in health food stores and online.
Alternatives to Vegan Mayo
Tofu can be blended with lemon juice and mustard to create a tofu-based mayo.
Another option is to make vegan mayo at home using plant-based ingredients.
A simple recipe for vegan mayo with no oil involves blending silken tofu, apple cider vinegar, lemon juice, Dijon mustard, and salt in a food processor.
For those allergic to soy, there are also vegan mayo recipes that do not use soy. These recipes typically use cashews, avocado, or tahini as a base.
Is Vegan Mayo Healthy?
Vegan mayo can be a healthy alternative to traditional mayonnaise, as it is generally lower in calories and fat. However, reading the label and choosing a brand that uses healthy oils, such as olive or avocado, is important. Some vegan mayo brands may also contain added sugar or a preservative, so choosing a brand with simple, whole-food ingredients is important.
Related: 30 Vegan Breakfast Ideas: Start the Day with a Nutritious Vegan-friendly Meal
What Is Vegan Mayo Made Of? FAQs
Can You Share a Vegan Mayo Recipe With No Oil?
Yes, you can make vegan mayo without oil. Here's a simple recipe that uses aquafaba, the liquid from a can of chickpeas, as a replacement for oil:
Ingredients
- 1/3 cup aquafaba
- 1 tablespoon white vinegar
- 1/2 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Add all the ingredients to a blender or food processor
- Blend until smooth and creamy
- Slowly add more aquafaba or water if the mixture is too thick.
Can You Have a Vegan Mayonnaise Recipe No Soy?
Yes, you can make vegan mayonnaise without soy. Here's a simple recipe that uses oat milk as a replacement for soy milk:
Ingredients
- 1/2 cup oat milk
- 1 teaspoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 1/2 cup neutral-flavoured oil (such as sunflower or grape seed)
Instructions
- Add the oat milk, apple cider vinegar, Dijon mustard, and salt to a blender or food processor
- Blend until well combined
- Slowly add the oil while blending until the mixture becomes thick and creamy
- Add more oil if needed, and adjust the seasoning to taste.
Conclusion
Vegan mayonnaise is a popular and tasty alternative to traditional mayonnaise made with egg yolks. It is made of oil, plant-based milk or aquafaba, vinegar or lemon juice, and seasonings.
Many brands of vegan mayo are available on the market, each with unique characteristics and flavors. It is a versatile condiment for sandwiches, dressings, and dips.
If you want a healthier option, you can choose vegan mayo brands low in saturated and trans fats and free from added sugars. And if you're going to make your vegan mayo, you can try recipes that use no oil or soy - depending on your dietary preferences.
