How to Make Chicken Salad Using Mayo Substitute

Chicken or tuna salad sandwiches are a delicious lunch alternative when you've grown tired of the meat and cheese combo. They can also be relatively high in fat, an unfortunate side effect if you're watching your waistline. If you want to avoid the calories in mayonnaise and you don't like the light or fat-free version, or you just don't like the taste of mayo, there are plenty of healthy mayo substitutes for your chicken or tuna salad.

I typically make my chicken salad with low-fat mayo, pickles and apple chunks. I've also used onion, on occasion. Sweet pickles, raisins, jalapenos and craisins are other options I may try some time. Since my husband loathes mayo, I've been on the hunt for a good, healthy substitute.

Light Sour Cream

Light sour cream is probably the closest to mayo of all of the substitutes and significantly tastier. It's good enough that even a mayo fan (like me) may convert for good. For a 12.5 ounce can of chicken, use 2 to 3 tablespoons. While you can opt for fat free, if I'm using something intended to be creamy, I always opt for the option that has at least a little fat. Another possible mayo substitute that would be similar to sour cream is yogurt, though I haven't had a chance to try it.

Daisy Brand Light Sour Cream

Serving size: 2 tablespoons

Calories: 40

Fat: 2.5 grams

Cottage Cheese

Cottage cheese is another substitute for mayo to use in your chicken salad sandwich, assuming you like cottage cheese. The low-fat, low-calorie substitute doesn't overwhelm with flavor, however it isn't an exact substitute. Because the texture doesn't allow for as consistent of a chicken salad mixture as the other substitutes, you may want to double the additives, such as apple chunks, raisins or pickle chunks.

Great Value Low Fat Cottage Cheese Small Curd

Serving size: 1/2 Cup

Calories: 80

Fat: 1.5 grams

Avocado

If you're a fan of avocado, it makes an excellent, healthy substitute for mayo. Think guacamole, with fewer chunks. For a 12.5 ounce can of chicken, use about 3 tablespoons. Add garlic powder, lime juice, salt and pepper to taste. You can also add cilantro, cumin and tomatoes, making a sort of chicken guacamole to serve on a sandwich, tortilla or with tortilla chips.

Serving size: 3 tablespoons or about 1/5 avocado

Calories: 60

Fat Grams: 6