Healthy Recipes
Need ideas for what to do with all those leftover hard-boiled eggs? These twists on the traditional appetizer only taste indulgent.
![3 Healthy Deviled Egg Recipes (1) 3 Healthy Deviled Egg Recipes (1)](https://i0.wp.com/images.everydayhealth.com/images/everydayhealth/gcms/kelly-kennedy-bio-400.jpg?w=48&h=48)
By
Kelly Kennedy, RDN
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by
Lynn Grieger, RDN, CDCES
Published on March 21, 2022
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Hummus can put a healthy Mediterranean spin on a classic deviled egg recipe.
When life hands you lemons, you know what to do. But what about when life hands you a bunch of hard-boiled eggs? One common solution is to devil them into that favorite springtime appetizer and star of many picnics and potlucks. But the name, which ostensibly refers to cooking them with a lot of spicy seasonings, could just as easily refer to the hell this dish can wreak on your diet if you’re not careful.
Classic deviled eggs are made with egg yolks mashed with mayonnaise, another egg-based food, doubling up on the unhealthy saturated fats. One tablespoon (tbsp) of mayonnaise contains 1.6 grams (g) of saturated fat, according to the U.S. Department of Agriculture (USDA), roughly the same amount as one large hard-boiled egg. That equals nearly a fifth of your daily recommended saturated fat intake, according to MedlinePlus.
Whole hard-boiled eggs can certainly be part of a balanced diet, and even a heart-healthy one. The American Heart Association (AHA)has deemed it cardiovascular-friendly to eat up to one whole egg or two egg whites per day, and points out that egg whites are an excellent source of protein, while the yolks contain valuable vitamins and minerals that contribute to eye health.
So, how do you reap the benefits of eggs without the devilish downsides? Luckily, eggs are a versatile vehicle for many flavors, and the traditional recipe for deviling them can be easily adapted with a few healthy twists. The following three versions taste just as good — and maybe better — than the original, but will have you feeling positively angelic afterward.
You’ll want to start with perfect hard-boiled eggs, which can be achieved by placing the eggs in a covered steamer basket over simmering water for 12 minutes. For more tips and tricks, check out our Perfect Hard-Boiled Eggs recipe. Once your eggs are ready, go ahead and try out these recipes.
How to Cook It: Hard-Boiled Eggs
There's more than one way to hard-boil eggs, and the best way is to not boil them at all. Everyday Health staff nutritionist Kelly Kennedy, RDN, shares her recipe for steaming the perfect hard-boiled egg.
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Healthy Deviled Eggs
In this version of deviled eggs, fat-free Greek yogurt and olive oil stand in for mayonnaise. The dish is more nutritious than the traditional one because the type of fat in olive oil (mostly monounsaturated, according to the Cleveland Clinic) is heart-healthier than the saturated fats naturally found in dairy foods such as full-fat Greek yogurt.
contains Dairy, Eggs
5.0 out of 2 reviews
SERVES
6
CALORIES PER SERVING
93
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
6 hard-boiled eggs, peeled (use 6 whites and 4 yolks)
¼ cup plain, fat-free Greek yogurt
4 tsp extra-virgin olive oil
1 tbsp Dijon mustard
½ tsp kosher salt
⅛ tsp freshly ground black pepper
¼ tsp onion powder
¼ tsp smoked paprika (plus more for garnish)
⅛ tsp cayenne pepper
Directions
1 Slice eggs in half lengthwise and remove yolks. Arrange egg whites on a serving plate.
2 Mash 4 yolks with a fork and add remaining ingredients. Mix until evenly combined.
3 Spoon yolk mixture into the holes in each egg white or place filling in a piping bag and neatly pipe it into each hole.
4 Garnish with smoked paprika and refrigerate until ready to serve.
Nutrition Facts
Amount per serving
calories
93
total fat
7g
saturated fat
1.5g
protein
7g
carbohydrates
1g
fiber
0.1g
sugar
0.6g
added sugar
0g
sodium
217mg
TAGS:
Dairy, Eggs, Family-Friendly, Gluten-free, Appetizer, Low-Carbohydrate, Vegetarian
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Hummus Deviled Eggs
Sometimes it's not just the things you leave out of a recipe but those you put in that make it salubrious. In this case hummus, a good source of protein and fiber, is added for a jolt of extra nutrition. This quick recipe also uses only half the egg yolks, which cuts calories, fat, and saturated fat. Use homemade or store-bought hummus.
contains Eggs, Sesame
5.0 out of 8 reviews
SERVES
6
CALORIES PER SERVING
76
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
6 hard-boiled eggs, peeled (use 6 whites and 3 yolks)
⅓ cup hummus
⅛ tsp freshly ground black pepper
¼ tsp chili powder
¼ tsp garlic powder
¼ tsp smoked paprika (plus more for garnish)
Directions
1 Slice eggs in half lengthwise and remove yolks. Arrange egg whites on a serving plate and add 3 yolks to a bowl. Reserve or discard remaining yolks.
2 Using a fork, mash together yolks, hummus, and spices until fully combined and smooth.
3 Spoon yolk mixture into the holes in each egg white or place filling in a piping bag and neatly pipe it into each hole. Garnish with a pinch of paprika. Refrigerate until serving.
Nutrition Facts
Amount per serving
calories
76
total fat
4g
saturated fat
1g
protein
6g
carbohydrates
4g
fiber
0.7g
sugar
0.3g
added sugar
0g
sodium
113mg
TAGS:
Eggs, Sesame, Diabetes-Friendly, Gluten-free, Appetizer, Mediterranean, Heart-Healthy, Low-Sodium, Low-Carbohydrate, Vegetarian
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Avocado Deviled Eggs
Replacing sources of unhealthy saturated fats with those from healthy fats, like avocados, is a key recommendation of the 2020–2025 Dietary Guidelines for Americans because it significantly lowers the risk of heart disease, according to Penn State University. This mash-up of guacamole and deviled eggs does this by eliminating the egg yolks and substituting an herb-and-garlic-flavored avocado filling.
contains Eggs
4.7 out of 26 reviews
SERVES
6
CALORIES PER SERVING
58
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
6 hard-boiled eggs, peeled
1 avocado, pit removed, roughly chopped
1 lime, zested and juiced
¼ tsp kosher salt
⅛ tsp freshly ground black pepper
⅛ tsp cayenne pepper (optional)
2 tbsp fresh chives, finely chopped
2 tbsp fresh cilantro, finely chopped
1 clove garlic, minced
Directions
1 Slice each egg in half lengthwise. Discard yolks or reserve for another purpose.
2 Blend remaining ingredients in a food processor until smooth, orin a medium bowl, mash together with a fork.
3 Spoon avocado filling into holes in each egg white and refrigerate until serving time.
Nutrition Facts
Amount per serving
Serving size1 egg
calories
58
total fat
4g
saturated fat
0.5g
protein
4g
carbohydrates
3g
fiber
1.6g
sugar
0.5g
added sugar
0g
sodium
104mg
TAGS:
Eggs, Diabetes-Friendly, Gluten-free, Family-Friendly, Appetizer, Anti-Inflammatory, Heart-Healthy, Low-Carbohydrate, Low-Sodium, Vegetarian