When most people hear the word diet, they usually think of rules, restrictions, and cutting out all their favorite foods. I get it. That's exactly why the Mediterranean diet stands out. It's not built around being overly strict or making food miserable. Instead, it focuses on eating simple, flavorful, nourishing foods that support your health over time.

The Mediterranean diet is inspired by the traditional eating patterns of countries like Greece, Southern Italy, and Spain during the 1940s and 1950s. What I like most about it is that it's less about chasing perfection and more about building a sustainable way of eating. It encourages whole foods, healthy fats, plenty of produce, and balanced meals, while limiting heavily processed foods, excess sugar, and large amounts of red meat.

At its core, the Mediterranean diet is about supporting heart health, enjoying real food, and creating meals that are satisfying without feeling restrictive. That's one reason I think so many people find it easier to stick with than other eating plans.

What Is the Mediterranean Diet?

When I explain the Mediterranean diet, I like to keep it simple. It's a way of eating that centers around:

• vegetables
• fruits
• legumes
• nuts and seeds
• whole grains
• olive oil
• fish and seafood
• herbs and spices

It also allows smaller amounts of dairy, eggs, and poultry, while limiting red meat, sugary foods, and ultra-processed products.

What makes this way of eating so appealing to me is that it goes beyond just a list of foods. It also reflects a lifestyle. It values fresh ingredients, seasonal eating, home cooking, and sharing meals with others. There's something practical and realistic about that. It's not just about nutrients on a plate. It's about a healthier relationship with food overall.

Another thing I appreciate is that the Mediterranean diet naturally leans plant-forward. That doesn't mean you have to become vegetarian. It just means meals are often built around vegetables, beans, grains, olive oil, and fish, rather than making processed foods or heavy meats the center of every plate.so present you with a variety of inventive ways to enjoy these meals.

Why I Like the Mediterranean Diet

One of the biggest reasons I like this eating style is because it feels realistic. It doesn't rely on extremes. It doesn't force you into an all-or-nothing mindset. And for a lot of people, that makes a big difference.

If you've ever felt burned out by restrictive dieting, this approach can feel like a breath of fresh air. Instead of constantly focusing on what you cannot have, you get to focus on adding more of the foods that support your health.

That usually makes it easier to stay consistent, and consistency is what tends to matter most in the long run.

Benefits of the Mediterranean Diet

There are a lot of reasons this way of eating has remained popular for so long. Here are some of the biggest benefits I think are worth paying attention to.

1. It Supports Heart Health

This is one of the best-known benefits of the Mediterranean diet. Because it emphasizes healthy fats like olive oil, nuts, seeds, and fatty fish, it can support better heart health over time.

It also tends to limit foods high in saturated fats and heavily processed ingredients, which may help support healthier cholesterol levels. If someone is trying to improve their eating habits in a way that feels practical and heart-conscious, this is often a strong place to start.

2. It Encourages Whole, Less Processed Foods

One thing I always come back to is how much this eating style encourages real, whole foods. Meals are typically built around ingredients that are recognizable and nutrient-dense, not highly processed convenience products.

That matters because heavily processed foods often come with excess sodium, added sugars, preservatives, and unhealthy fats. The more you can shift toward whole foods, the better your body tends to respond.

3. It May Help With Blood Sugar Balance

Because the Mediterranean diet includes fiber-rich foods like vegetables, beans, whole grains, and healthy fats, it can help create more balanced meals. That can be especially helpful for people who are trying to manage blood sugar levels or avoid the highs and lows that come from a diet heavy in refined carbs and sugar.

4. It Can Support Weight Management

I think one of the most underrated things about the Mediterranean diet is that it can support weight management without feeling overly restrictive.

Because meals are built around satisfying foods like healthy fats, fiber, and protein, many people feel fuller for longer. That can make it easier to avoid constant snacking or overeating highly processed foods. It's not a crash diet, and that's exactly why it often works better for long-term habits.

5. It May Support Brain Health

The healthy fats found in foods like olive oil, nuts, and fish may also support brain health. Some research has suggested that Mediterranean-style eating patterns are linked to better cognitive function and may help support memory as people age.

6. It Can Support Bone Health

Another benefit worth noting is bone health. Some research suggests that compounds found in olive oil may play a role in helping support bone density. While no single food is a magic fix, a nutrient-rich eating pattern can absolutely help support long-term strength and wellness.

Are There Any Risks With the Mediterranean Diet?

In general, I think the Mediterranean diet is one of the lower-risk eating patterns because it encourages balance, moderation, and food quality. That said, there are still a few things to keep in mind.

The biggest factor is usually how the food is prepared and the quality of the ingredients. Just because a meal fits the Mediterranean style does not automatically make it healthy. A dish loaded with excess oil, oversized portions, or heavily processed ingredients can still miss the mark.

Access can also be a factor. Not everyone has the same ability to buy fresh fish, high-quality olive oil, or specialty produce on a regular basis. That's why I think it's important to remember that you do not have to do this perfectly. You can still follow the overall principles of the Mediterranean diet using simple, accessible ingredients.

Top Foods I Recommend on the Mediterranean Diet

If you want to get started, these are some of the foods I'd encourage you to build meals around.

Vegetables

Vegetables are a huge part of the Mediterranean diet because they add fiber, vitamins, minerals, and volume to meals.

A few great options include:

• cucumbers
• eggplant
• kale
• tomatoes
• spinach
• zucchini

Fruits

Fresh fruit is another staple and can be enjoyed on its own or as part of meals and snacks.

A few examples include:

• avocados
• pomegranates
• berries
• oranges
• grapes

Whole Grains

Whole grains can provide fiber and important minerals while making meals more filling.

Some good choices are:

• oats
• farro
• quinoa
• whole grain pasta
• brown rice

Nuts and Seeds

These make a great snack and also add healthy fats and texture to meals.

Some solid options are:

• walnuts
• cashews
• almonds
• pistachios

Healthy Fats

Healthy fats are a key part of this way of eating.

Examples include:

• olive oil
• olives
• avocado
• nuts
• seeds

Herbs and Spices

This is one of my favorite parts of Mediterranean cooking. Herbs and spices add a ton of flavor without relying on excessive salt or heavy sauces.

Great ones to use include:

• thyme
• oregano
• basil
• parsley
• cloves

Fish and Seafood

Fish is a regular part of the Mediterranean diet and is often eaten once or twice a week.

Good options include:

• tuna
• mackerel
• salmon
• sardines

Foods I'd Limit on the Mediterranean Diet

This eating style is not about labeling foods as good or bad, but there are definitely foods I would encourage people to limit.

Added Sugars

Too much added sugar can make it harder to support energy, appetite control, and overall health.

Examples include:

• candy
• sugary sodas
• pastries
• desserts with lots of added sugar

Refined Grains

These tend to be lower in fiber and less filling than whole grain options.

Examples include:

• white bread
• regular pasta
• bagels
• crackers made with refined flour

Highly Processed Foods

If most of the ingredient list looks unfamiliar, that's usually a sign to scale it back.

Examples include:

• sugary cereal
• packaged snack bars
• heavily processed frozen meals

Saturated and Refined Fats

These are typically limited in a Mediterranean-style eating pattern.

Examples include:

• butter
• margarine
• refined vegetable oils
• deep-fried fast food

Processed Meats

These usually contain preservatives, added sodium, and other ingredients I'd rather minimize.

Examples include:

• bacon
• hot dogs
• deli meats
• sausage

Excess Dairy and Sugary Dairy Desserts

Some dairy can fit, especially yogurt and cheese in moderate portions, but I'd still be mindful of heavily sweetened dairy products.

Examples include:

• ice cream
• milk chocolate
• sweetened flavored dairy desserts

Here are a few of our favorite Mediterranean Diet Meal Prep recipes. You can easily create your own Mediterranean feasts:

Mediterranean Breakfast Recipes

• Mediterranean-Style Breakfast Toast
• Mediterranean Frittata
• Mediterranean Scrambled Eggs with Spinach, Tomato, and Feta
• Sun Dried Tomato Egg Cups

Mediterranean Lunch and Dinner Recipes

• Loaded Mediterranean Bowl Meal Prep
• Grilled Halloumi and Watermelon Salad
• Mediterranean Kale, Cannellini & Farro Stew
• Veggie Mediterranean Quiche
• Super Easy Falafel Meal Prep
• Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce
• Roasted Mediterranean Cauliflower Gnocchi & Veggies

Final Thoughts

If you're looking for an eating style that feels balanced, flavorful, and realistic, I think the Mediterranean diet is a great place to start. It focuses on foods that support your health without asking you to obsess over every bite. That's a big reason why so many people find it easier to maintain.

What I like most about it is that it encourages a long-term mindset. You're not just following a plan for a few weeks. You're building habits around real food, simple meals, and a more sustainable way of eating.

If you'd like, send me the next post and I'll rewrite that one in the same first-person style too.

Do you feel like your body keeps pulling you back to the same weight no matter how hard you try? I hear this frustration all the time. Maybe you've lost weight before only to gain it back. Maybe you're eating better, moving more, and still staring at the same number on the scale. Or maybe you're just tired of extreme dieting and wondering why weight loss feels harder than it should.

If that sounds familiar, you're not alone. I've seen how discouraging it can feel when your progress stalls or when the weight you worked so hard to lose starts creeping back. In many cases, this struggle is not just about willpower. Your body has natural tendencies that can make weight loss and long-term maintenance feel much harder than people expect. That's where the idea of a natural weight set point comes in.

I think it's important to understand what your body's natural weight set point is and what influences it. When you understand that, you can make more realistic, lasting changes to your health. In chiropractic care, this matters too. Losing excess weight can help reduce stress and pressure on your spine, joints, and muscles, which can support more effective treatment and better overall comfort.

So the real question is this: can you actually change your body's natural weight set point?

What Is the Natural Weight Set Point?

When I talk about the natural weight set point, I'm referring to the idea that your body tends to settle within a certain weight range. That range looks different for everyone, and it may help explain why some people struggle to lose weight, keep it off, or gain weight in a healthy way.

This can be especially frustrating if you've been through repeated cycles of dieting. You may be able to lose weight temporarily, but then your body seems to respond with more hunger, stronger cravings, lower energy, or slower results. That's often when people start feeling like their body is fighting them every step of the way.

From what we know, your weight set point is influenced by several factors, including:

• genetics
• hormones
• environment
• stress levels
• sleep habits
• physical activity
• long-term eating patterns

Some of these factors are outside your control. Others are shaped by the choices and routines you build over time. I always like to remind people that this is not about finding a quick fix. It's about creating the kind of environment that helps your body feel supported enough to change gradually and sustainably.

Why So Many People Feel Stuck

Before I talk about how to change your weight set point, I think it helps to understand why so many people feel stuck in the first place.

Some people hit a plateau and assume they're doing something wrong. Others regain weight after dieting and start to feel defeated. I also see people struggle after major life changes like stress, pregnancy, aging, injury, hormonal shifts, or long periods of inactivity. Suddenly, the body that used to respond quickly doesn't respond the same way anymore.

That can feel discouraging, but it doesn't mean you've failed. It usually means your body has adapted to your patterns, your routines, and your environment. If you've spent years in a cycle of restriction, regain, high stress, poor sleep, inconsistent meals, or low activity, it makes sense that your body may be slower to respond. In my experience, that's exactly why the solution has to be realistic enough to last.

Changing Your Environment

If you want to influence your body's natural tendencies, I believe one of the best places to start is with your environment.

Most of us fall into familiar routines. Sometimes those routines help us. Sometimes they keep us stuck. The good news is that you do not need to overhaul your life overnight. I've found that small, steady changes are usually the ones that stick.

When it comes to changing your body's natural weight set point, I like to focus on two major areas first: nutrition and exercise.

1. Nutrition

I always come back to nutrition because it plays such a major role in how your body functions. What you eat affects hunger, energy, hormones, how your body stores fuel, and how well it burns calories.

That does not mean I recommend extreme dieting. In fact, one of the biggest problems I see is people trying to force fast results with overly restrictive plans. That approach may work for a short period of time, but it often leads right back to intense hunger, cravings, low energy, and rebound weight gain. If you've ever lost weight and then gained it back, you know exactly how frustrating that cycle can be.

That's why I encourage a more balanced and sustainable way of eating. The right approach may not look exactly the same for everyone, but I often recommend focusing on foods like:

• fruits and vegetables
• whole grains
• healthy fats
• lean proteins
• fiber-rich foods
• plenty of water

Harvard Health recommends eating patterns like the Mediterranean diet because they support overall health while also being realistic enough to maintain long term. This kind of eating pattern may help reduce the risk of chronic conditions like heart disease, stroke, and diabetes while also supporting weight management.

I also think it's important to pay attention to your hunger instead of constantly trying to ignore it. If your body is always underfed, overtired, or thrown off by inconsistent meals, it makes sense that cravings and overeating can become more intense.

One strategy I often recommend is meal prep. When you prepare healthy meals and snacks in advance, you make it much easier to stay consistent during a busy week. You're less likely to reach for whatever is convenient in the moment, and more likely to follow through with the choices you actually want to make.

2. Exercise

Exercise matters just as much as nutrition when it comes to changing your body's natural weight tendencies. I see a lot of people focus heavily on food while neglecting movement, but the two really do work together.

If you want to lose weight, your body needs a reason to burn energy and preserve lean muscle. When people diet without exercising, they often lose muscle along with body fat. That can make long-term progress harder. I always want people to think beyond the scale. Preserving and building muscle helps support strength, function, and metabolic health.

In general, it's recommended that adults get about two hours and thirty minutes of moderate-intensity exercise each week. That can sound overwhelming at first, but it doesn't have to happen all at once.

If you're trying to get more movement into your day, I usually suggest starting with simple changes like:

• waking up 30 minutes earlier for a brisk walk
• exercising in 10-minute blocks throughout the day
• working out with a friend for accountability
• signing up for a class you'll actually enjoy
• doing short bodyweight exercises during breaks
• parking farther away when you go to the store
• taking the stairs more often

You do not need a perfect workout plan to get started. I'd rather see you stay consistent with something simple than burn out trying to do too much too soon.

Why Slow Changes Often Work Better

One of the biggest mistakes I see is people trying to change everything at once. I understand the temptation. When you feel uncomfortable in your body or frustrated by slow progress, it's natural to want fast results.

But in my experience, gradual change is usually what leads to better long-term outcomes. Sudden weight loss or gain can make it harder to create lasting change. Slow, steady improvements give your body time to adapt. They also give you time to build habits that feel realistic in everyday life. I've been writing more about this on my Substack.

If you've been stuck in a cycle of restriction and regain, this part really matters. You do not need another extreme reset. You need a strategy that you can actually live with.

The Verdict on Changing Weight Set Point

So, can you change your body's natural weight set point? I believe you can influence it, but not through shortcuts, crash diets, or unrealistic expectations.

What I've found is that the most effective changes usually come from improving the things you can control over time. That means building better eating habits, moving your body consistently, managing stress, getting enough sleep, and creating routines that support your goals instead of working against them.

If you've been struggling with plateaus, regaining weight after dieting, or feeling like your body is resisting your efforts, I want you to know that you're not broken. Your body is responding to its environment, its history, and the patterns it has learned. The good news is that those patterns can change.

When you understand how weight loss, lifestyle habits, and chiropractic care work together, you can make choices that support your overall health in a more lasting way. And when you're ready for guidance, working with a chiropractic professional can help you create a plan that supports both your weight loss goals and your physical well-being.

--

Article courtesy of: Dr. Brent Wells is an experienced chiropractor based out of Alaska. His Better Health Chiropractic and Physical Rehab has been providing multi-disciplinary services to clients since 1998. He is a member of the American Chiropractic Association and the American Academy of Spine Physicians. He continues to dedicate himself to learning more about his profession with regular continuing education.

TL;DR: Looking for healthy alternatives to mayonnaise that still make sandwiches, wraps, and salads creamy and flavorful? These mayo alternatives include avocado, hummus, Greek yogurt, pesto, cashew cheese, baba ganoush, white bean dip, cream cheese spreads, mustard blends, and tahini-based sauces, so you can skip the mayo without giving up texture or taste.

10 Healthy Alternatives to Mayonnaise

Mayonnaise is one of those ingredients people either love or avoid completely. If you're searching for healthy alternatives to mayonnaise, you're not alone. Whether it's the taste, the texture, the ingredients, or you just want more variety, there are plenty of tasty swaps that can bring the same creamy element to your meals without relying on mayo.

I've found that the best mayo alternatives do more than just replace creaminess. They can add protein, healthy fats, fresh flavor, and a little more personality to everyday meals. From sandwiches and wraps to chicken salad and deviled eggs, these easy swaps can help you build meals that feel fresh and meal prep friendly. For more easy ideas like this, browse the Recipe Index or check out these Meal Prep Tips for simple ways to make your weekly routine easier.

Why You'll Love These Healthy Alternatives to Mayonnaise

• They make meal prep more flexible, especially if you want dairy-free, egg-free, or higher-protein options.
• They add creaminess without the heavy mayo flavor.
• Many options offer extra protein, fiber, or healthy fats.
• Most work well in sandwiches, wraps, salads, and dips.
• Several of these can be made at home with simple ingredients. 

1. Avocado

Avocado is one of the easiest and most popular mayo swaps. A ripe avocado spreads beautifully on toast, sandwiches, and burgers, and it gives you that creamy texture people usually want from mayo.

It also works well in mixed dishes like tuna salad, egg salad, and chicken salad. If you mash it with a little lemon juice, salt, and garlic powder, you get an easy spread that feels fresh and filling.

Best Ways To Use Avocado

• Sandwiches and wraps
• Tuna or chicken salad
• Deviled eggs
• Burgers
• Toasts and breakfast meal prep bowls

Helpful Tip

Avocado browns quickly, so add lemon or lime juice if you're prepping it ahead.

• 3 Ingredient Mayo-Free Avocado Tuna Salad
• Mayo-Free Avocado Deviled Eggs
• Mayo-Free Avocado Dressing

2. Hummus

Hummus is one of my favorite healthy alternatives to mayonnaise because it's creamy, flavorful, and packed with plant-based protein and fiber. Traditional hummus is made with chickpeas, tahini, garlic, lemon, and olive oil, but there are now tons of varieties that work well as spreads.

Classic hummus is great, but roasted red pepper, caramelized onion, beet, or spicy sriracha hummus can give sandwiches a completely different flavor profile.

Best Ways To Use Hummus

• Veggie sandwiches
• Turkey wraps
• Grain bowls
• Snack boxes
• Dips for crackers and cut vegetables

Helpful Tip

Use a thicker hummus for sandwiches so it doesn't make bread soggy.

• Sweet and Spicy Sriracha and Carrot Hummus
• Caramelized Onion Hummus
• Roasted Beet Hummus

3. Greek Yogurt

Greek yogurt is a great choice if you want a creamy spread with more protein and a tangy flavor. It works especially well in recipes where mayo is mixed with herbs, spices, or other ingredients.

I like using plain Greek yogurt in chicken salad, tuna salad, dressings, and creamy sauces. It feels lighter than mayo and still gives you that smooth texture.

Best Ways To Use Greek Yogurt

• Chicken or tuna salad
• Ranch-style dressings
• Coleslaw
• Sandwich spreads with herbs
• Dips for meal prep snack boxes

Helpful Tip

Choose full-fat or 2% Greek yogurt for a richer texture. Nonfat versions can be a little too sharp on their own.

• Basil Yogurt Sandwich Spread
• Jalapeno Cilantro Yogurt Spread
• Greek Yogurt, Feta, and Sundried Tomato Spread

4. Pesto

Pesto is an underrated mayo swap. It's not trying to mimic mayo exactly, but it does bring moisture, richness, and bold flavor to sandwiches, wraps, and grain bowls.

Traditional pesto uses basil, olive oil, garlic, nuts, and parmesan, but there are plenty of variations. Cilantro pesto, spinach pesto, kale pesto, or pumpkin seed pesto all work well depending on the meal.

Best Ways To Use Pesto

• Chicken sandwiches
• Turkey paninis
• Pasta salads
• Grain bowls
• Burgers and wraps

Helpful Tip

A little goes a long way. You can thin pesto with a spoonful of Greek yogurt or olive oil if you want more spreadability.

• Classic Pesto Recipe
• Cilantro Pumpkin Seed Pesto
• Pesto Chicken Meal Prep

5. Cashew Cheese

Cashew cheese is a smart dairy-free and mayo-free spread if you want something creamy with a rich, savory flavor. It's usually made by blending soaked cashews with lemon juice, garlic, nutritional yeast, and seasonings.

The texture can range from thick and spreadable to light and dip-like depending on how much liquid you use. It's especially useful if you're looking for vegan alternatives to mayo that still feel indulgent.

Best Ways To Use Cashew Cheese

• Sandwiches and wraps
• Veggie burgers
• Crackers and snack boxes
• Pasta sauces
• Roasted vegetable bowls

Helpful Tip

Homemade cashew cheese often tastes even better after chilling for a few hours because the flavors have time to come together.

How to Make Vegan Cashew Cheese HERE

6. Baba Ganoush

If you like smoky, savory flavors, baba ganoush is worth trying. This eggplant-based spread has a soft, creamy texture and usually includes tahini, lemon juice, garlic, and olive oil.

It's a strong choice for wraps, sandwiches, or snack plates because it brings more depth than plain mayo ever could.

Best Ways To Use Baba Ganoush

• Mediterranean wraps
• Pita sandwiches
• Veggie platters
• Grain bowls
• Toasted flatbreads

Helpful Tip

Pair baba ganoush with crunchy vegetables like cucumber, shredded carrots, or sprouts for a really satisfying texture contrast.

Baba Ganoush.: Loaded with fiber, protein, and heart-healthy omega3s, Baba Ghanoush is a smooth and smoky Middle Eastern dip made with eggplant, lemon, and tahini.

7. White Bean Dip

White bean dip is another great spread when you want creaminess plus a little protein and fiber. Cannellini beans or great northern beans blend into a smooth texture and take on flavors well.

Mix them with lemon juice, garlic, olive oil, and herbs for a simple sandwich spread that works well in meal prep.

Best Ways To Use White Bean Dip

• Wraps
• Sandwiches
• Turkey or chicken meal prep bowls
• Snack boxes
• Toast or crostini

Helpful Tip

Add roasted garlic or fresh basil to make the flavor a little more interesting without making the recipe complicated.

8. Cream Cheese Spreads

If dairy works for you, cream cheese can be an easy replacement for mayo, especially when you want a richer spread for sandwiches or bagels. You can keep it plain or mix it with chopped vegetables, herbs, or spices.

Veggie cream cheese spreads work especially well in lunch meal prep because they hold up nicely in the fridge and don't separate the way some sauces do.

Best Ways To Use Cream Cheese Spreads

• Bagel sandwiches
• Turkey roll-ups
• Cucumber sandwiches
• Tortilla pinwheels
• Meal prep snack boxes

Helpful Tip

Whip cream cheese with a little Greek yogurt to lighten it up and make it easier to spread.

9. Tahini Sauce

Tahini has a nutty flavor and creamy consistency that makes it a solid mayo alternative, especially in wraps, bowls, and Mediterranean-style meals. When whisked with lemon juice, garlic, and water, it becomes a smooth sauce that adds both richness and flavor.

It's not the right fit for every sandwich, but it's excellent when you want something bold and dairy-free.

Best Ways To Use Tahini Sauce

• Falafel wraps
• Grain bowls
• Roasted veggie sandwiches
• Chicken bowls
• Salad dressings

Helpful Tip

Thin tahini slowly with water. It seizes at first, then smooths out into a creamy sauce.

10. Mustard-Based Spreads

If the main reason you use mayo is to keep a sandwich from feeling dry, mustard-based spreads can be a simple solution. Dijon mixed with olive oil, honey, Greek yogurt, or mashed avocado can create a creamy, flavorful spread without mayo.

This option is especially useful if you prefer sharper, brighter flavors over anything heavy or overly rich.

Best Ways To Use Mustard-Based Spreads

• Turkey sandwiches
• Chicken wraps
• Burgers
• Egg sandwiches
• Pasta or potato salads

Helpful Tip

Try mixing Dijon with Greek yogurt for a high-protein spread that still tastes creamy and balanced.

How To Use Mayo Alternatives in Meal Prep

The best mayo alternative depends on what you're making. For sandwiches and wraps, thicker spreads like hummus, avocado, and cream cheese usually work best. For mixed salads like tuna salad or chicken salad, Greek yogurt, mashed avocado, or a yogurt-mustard blend are usually the easiest swaps.

For bowls, roasted vegetables, and higher-protein lunches, pesto, tahini sauce, and white bean dip add more flavor without much effort. If you want more lunch inspiration, this collection of Lunch Meal Prep Recipes is a great place to start.

How To Store These Mayo Alternatives

If you're wondering how to store this meal prep or these spreads after making them, storage depends on the ingredient:

• Avocado spread: Best within 1 to 2 days in an airtight container with plastic wrap pressed directly on top.
• Hummus: Usually keeps 4 to 7 days in the fridge.
• Greek yogurt spreads: Best within 3 to 5 days.
• Pesto: Keeps about 5 to 7 days in the fridge, or longer frozen.
• Cashew cheese: Usually 4 to 5 days in the fridge.
• White bean dip: About 4 to 5 days refrigerated.
• Baba ganoush: Best within 3 to 4 days.
• Cream cheese spreads: About 5 days, depending on mix-ins.
• Tahini sauce: About 5 to 7 days in the fridge.

Store all spreads in airtight containers and use clean utensils to help them last longer.

Can I Freeze This?

If you're asking can I freeze this, some options freeze better than others.

These usually freeze well:

• Pesto
• White bean dip
• Cashew cheese
• Some hummus varieties

These usually do not freeze as well:

• Avocado
• Greek yogurt spreads
• Cream cheese spreads
• Baba ganoush with a lot of fresh texture

For pesto, freezing in ice cube trays is one of the easiest methods. Then you can thaw just what you need.

Helpful Tips and Ingredient Swaps

• Use lemon juice in avocado-based spreads to slow browning.
• Blend Greek yogurt with herbs and garlic for an easy sandwich sauce.
• Thin hummus with olive oil or lemon juice if you want more of a drizzle.
• Swap basil pesto for spinach or kale pesto if that's what you have on hand.
• Add hot sauce, smoked paprika, or fresh herbs to homemade spreads for more flavor without much extra work.

What's your favorite mayo alternative? Which of these are you most excited to try? Let us know in the comments below!