This honey mustard dipping sauce recipe without mayo is so easy to make with only 5 ingredients. It’s great as a salad dressing, sandwich or wrap topping, and even on potatoes.
Ingredients in honey mustard
- Low-fat eggless mayonnaise
- ground mustard
- Dijon mustard
- honey or Bee-Free honey
- lemon juice
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Secret ingredient low-fat eggless mayonnaise
One of the things that makes this recipe possible is the Easy Eggless Low-Fat Mayo. Traditional mayonnaise is full of eggs and oil. And unfortunately, store-bought mayo options–though they are vegan–are certainly not healthy. They contain lots of artery-clogging oil and loads of fat.
Thankfully, there is a better option with my low-fat mayo version, and it’s so easy to make with a handful of ingredients and a blender.
The main ingredient is tofu, but other options are available for those avoiding soy. Links included in the basic mayo recipe.
Protein in tofu
Unlike most plant-based foods, soy is considered a complete protein, possessing all the essential amino acids. Tofu is thus a good protein source, due both to the amount and nature of the protein it contains.
The protein content is higher in firm types of tofu than in softer types. According to the Illinois Center for Soy Foods (ICSF), a 3-oz. piece of firm tofu has about 13 g of protein, compared with about 4 g in soft tofu. The Vegetarian Resource Group (VRG) puts the content of 4 to 5 oz. of tofu at 11 g.–LiveStrong
What are the Health Benefits of Soy?
Some people are not too sure about tofu, because it contains phytoestrogens. Turns out, phytoestrogens are very health promoting and are not at all like our body’s natural estrogen that can cause harm and lead to disease.
This makes so much sense, because the countries that consume the most soy, such as Japan and China, have the lowest rates of cancer and chronic disease. The short video below will explain the benefits of soy.
Rainbow Salad with honey mustard
A recipe that I use this Honey Mustard Sauce in regularly is Mary McDougall’s, wife of Dr. John McDougall, Rainbow Salad. It is an amazing dish and includes an assortment of beans, rice, and veggies. So it’s completely filling, whether eaten as a main dish salad or in a lettuce wrap.
Bee-Free Honee is available on Amazon.
To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
Other Great Sauces to Try
Plant-Based Starter Kits
Want to go plant-based but not sure where to begin? We have Plant-Based Starter Kits for only $27 that include a book, DVD set, and all the material shown below. Click photo to find out more and how to order.
- 1/2 cup *low-fat eggless mayo recipe below
- 1 teaspoon prepared yellow ground mustard
- 1 tablespoon Dijon mustard
- 2 tablespoons honey Bee Free Honee is a great option
- 1/2 tablespoon lemon juice
- 1 pound silken tofu
- 1 tablespoon healthy sweetener I use sucanat unrefined sugar or agave nectar
- 1 tablespoon red wine vinegar or fresh lemon juice
- 1 1/2 tablespoons Dijon mustard
- ¼ teaspoon fine sea salt
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In medium bowl, whisk together all ingredients, including mayo, until smooth.
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Remove water and drain tofu.
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Scrape the tofu into a food processor. Add the rest of the ingredients and puree until smooth and creamy. Keeps in the refrigerator for about 10 days.
Honey Mustard Sauce–
Ingredients:
1/2 cup *low-fat eggless mayo (recipe below)
1 teaspoon prepared yellow ground mustard
1 tablespoon Dijon mustard
2 tablespoons honey
1/2 tablespoon lemon juice
Mix well and serve.
Low-Fat Eggless Mayo–
Ingredients:
1 pound silken tofu
1 tablespoon healthy sweetener (I use sucanat unrefined sugar or agave nectar)
1 tablespoon red wine vinegar or fresh lemon juice
1 1/2 tablespoons Dijon mustard
¼ teaspoon fine sea salt
Remove water and drain tofu.
Scrape the tofu into a food processor. Add the rest of the ingredients and puree until smooth and creamy. Keeps in the refrigerator for about 2 weeks.
The eggless mayo sounds good but even if I made half the recipe I’d never use it up in 2 weeks.
Do you know how it would hold up in the freezer and then defrosted?
Would a blender work as well as a food processor?
I think a good idea would be to only make half the recipe at a time. The other half-block of the tofu could be used for something else, such as stir fry or breakfast scramble.
Could you freeze this sauce in an ice cube tray and then pop out a cube or two to defrost and use as needed??
Hi Jodi, in my experience, sauces made with tofu change consistency some after freezing. I think a better idea would be to only make a half-batch, and use the other half of tofu in a dish such as stir fry. That way, you’ll have a fresh, smooth honey mustard sauce (but not too much of it) and a great meal! Win-Win! 🙂