, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Condiments Delicious vegan egg-free keto mayo
Ingredients
- 3 tbsp 3 tbsp aquafaba (chickpea liquid)
- 3 tsp 3 tsp white wine vinegar
- 1 tsp 1 tsp Dijon mustard
- 1 cup 240 ml light olive oil
- salt to taste
- ½ tsp ½ tsp lemon juice
Instructions
- Put the aquafaba (the liquid in a can of cooked chickpeas), vinegar, lemon juice, and Dijon mustard in a tall blender jar or measuring jug.
- Blend on high speed with an immersion blender for about 30 seconds until frothy.
- Add olive oil in a very slow, thin stream, while mixing at full speed. A smooth, creamy emulsion should form. Toward the end, move the immersion blender up and down to incorporate a little air to get it more fluffy.
- Taste and season with salt to perfection.
Storage
Transfer the vegan mayo to an airtight container and store in the refrigerator for about up to two weeks.
Adjust the consistency
Add more oil if you think that the mayo is too thin.
How to rescue a broken vegan mayo
If you add too much oil at once, sometimes the mayo can separate and curdle just like a traditional mayo with eggs. If it happens, put more aquafaba in another blender jar and slowly pour in the separated mayo while mixing it with the immersion blender on full speed.
Can I use another kind of oil?
Any oil of your preference will work in this recipe but we do recommend using healthy oils such as olive, avocado or liquid coconut oil. Here you can read more about why we don't recommend heavily refined vegetable oils.
Spice it up!
This recipe is an amazing base for a healthy vegan sauce. Just add your favorite spices and herbs in the last step to turn it into the perfect match for your low-carb dish.
These are our flavourful suggestions (amounts for 6 servings):
- 2 pressed garlic cloves / 1 tsp garlic powder, 1 tsp smoked paprika / chipotle, 2 tbsps finely chopped cilantro.
- 2 tbsps finely chopped basil, 1 tsp onion powder, 0.5 tbsp sugar free tomato paste.
- 0.5 tbsp yellow curry, 0.5 tsp ground black pepper.
- 1 tbsp ranch seasoning.
Chickpeas, really?
Even though chickpeas are pretty high in carbs the liquid that they are cooked in is really low in carbs (about 2 g / 100 g). This makes it a perfect substitute for eggs if you still want to enjoy a tasty mayonnaise without eggs.
When buying chickpeas, try to find a brand without additives (it should only contain chickpeas, water and salt), packaged in a glass jar to avoid chemicals such as BPA. If you can't find it, it's not the end of the world since it's such small amounts that are used in the recipe. But checking the ingredient label is always a good idea if you want to stay away from unnecessary junk such as added sugar and additives.
You might wonder what to do with the chickpeas if you eat low carb. Even if they are high in carbs (about 17 g / 100 g) you can still use smaller amounts in salads, stews or dips, and still keep your carbs within the limit of low carb. Chickpeas are quite nutritious and contain high levels of resistant starch that pass through the stomach and the small intestine without being absorbed in the body. So no need to throw them away!
Here you can read more about our view on legumes >
Hummus recipe
If you are on a strict ketogenic diet you might not want to eat the chickpeas yourself, but why not surprise your neighbours or friends with a homemade hummus? Just mix the ingredients below until smooth and creamy. Serve with vegetable sticks.
- chickpeas from one can (15 oz / 400 g)
- 1 pressed garlic glove
- 3 tbsps olive oil
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 tsp cumin
- salt and ground black pepper
I was wondering...I never buy cooked chickpea cans. I make hummus frequently, but i make it out of chickpeas that i soak (sometimes even bring almost to germination) and boil at home, on the stove. The hummus ends up just a tiny bit coarse (nothing unpleasant though - perhaps i would need a stronger blender). Could i use the brine of the chickpeas that i boil for hummus, as the aquafaba ingredient in this recipes? Is there any difference between the brine in the can and the brine in my cooking pot of chickpeas?
Thank You for the recipe. Kindest regards!
This would have been sooo good, I could taste the deliciousness before the bitterness came through. I used extra virgin olive oil and a high speed hand mixer cause I don't have an immersion blender. Did a google search about why it tasted so bitter and found out that it had something to do with "polypherols" that get released from the EV olive oil when blended with a high speed mixer. Please DO NOT use the extra virgin oil. You have to use a neutral oil like grapeseed, or a light olive oil. I had to throw the whole thing away, just could not use it at all. made me super sad, because I hate throwing things away.
Yes, this is why the recipe calls for light olive oil. Avocado oil also has a neutral flavor and can be a good option. We would generally recommend avoiding vegetable oils like grapeseed oil.
Yes, avocado oil should work well in this mayonnaise.
Apple cider vinegar will work well!