Deviled eggs are often considered a picnic and party food—many people think that they’re too complicated to make (and too packed with cholesterol) to be a regular part of your diet. Actually, they’re quite easy to prepare, and so delicious, satisfying, and good for you that you don’t have to wait for an event to whip some up. A batch will last up to four days in the fridge, so you can keep a few on hand for an anytime snack. Here’s what’s healthy about deviled eggs and a basic recipe with three flavorful variations.
The Egg Advantage
One large egg has 70 calories, 6 grams of protein, and just 2 grams of saturated fat. While eggs are admittedly high in cholesterol (about 200 mg per large egg), research suggests that saturated fat is the real culprit in raising blood cholesterol levels, not dietary cholesterol. And most of the fat in an egg is unsaturated.
More on healthy eating
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Cage-Free vs. Free Range—and Other Egg Carton Labels—Explained
Plus, eggs provide protein, vitamin D, folate, selenium, and lutein and zeaxanthin, two antioxidants that support healthy vision. And they’re one of the best sources of choline, which is important for brain health.
As a snack food, deviled eggs have an edge over many store-bought snacks: they’re whole and unprocessed. “It’s usually a better bet to have a snack that is made with fresh ingredients rather than something packaged or processed,” says Amy Keating, RD, a CR dietitian. “Typical packaged snacks tend to be high in sodium, added sugars, or both, and provide little nutrition.” Plus, deviled eggs are savory, so unlike cookies and other sugary treats, they won’t cause a blood sugar spike.
Basic Deviled Eggs
12 large eggs
5 tablespoons light mayonnaise
¼ cup nonfat Greek yogurt
1 teaspoon Dijon mustard
1 teaspoon white-wine vinegar
½ teaspoon Worcestershire sauce
¼ teaspoon each salt and pepper
Paprika for topping (optional)
Directions
1. Place the eggs in a saucepan and cover with 1 inch of cold water. Over medium-high heat, bring the water to a boil. Immediately remove the pan from the heat, cover, and let the eggs steep for 15 minutes.
2. Place the pan in the sink and gently run cold water into it until the eggs are cool enough to handle. Peel them under slowly running warm water.
3. Slice the eggs in half; remove the yolks and place them in a bowl. Mash them with a fork. Add the mayo, yogurt, mustard, vinegar, Worcestershire sauce, salt, and pepper. Mix until smooth. Fill each egg white half with a spoonful of the yolk mixture. Sprinkle with paprika if using. Refrigerate in a sealed container until ready to serve or for up to four days.
Makes 12 servings*
Nutrition information per 2 deviled eggs: 90 calories, 6 g fat, 1.5 g saturated fat, 2 g carbs, 0 g fiber, 0 g sugars, 6 g protein, 180 mg sodium
*Note: This recipe and the variations below may be halved using 6 eggs and half the filling ingredients.
James Worrell James Worrell
Tex-Mex Deviled Eggs
1 avocado, mashed
1 teaspoon chopped fresh cilantro
1 teaspoon fresh lime juice
1 green onion, finely chopped
Directions
Prepare Basic Deviled Eggs through Step 2. In Step 3, add the avocado, cilantro, lime juice, and green onion along with the other ingredients. Mix until incorporated. Refrigerate in a sealed container until ready to serve or for up to four days.
Makes 12 servings
Nutrition information per 2 deviled eggs: 115 calories, 8 g fat, 2 g saturated fat, 3 g carbs, 1 g fiber, 0 g sugars, 6 g protein, 180 mg sodium
Salmon-Dill Deviled Eggs
1 ounce smoked salmon, finely chopped
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh dill
Directions
Prepare Basic Deviled Eggs through Step 2. In Step 3, add the salmon, chives, and dill along with the other ingredients. Mix until incorporated. Refrigerate in a sealed container until ready to serve or for up to four days.
Makes 12 servings
Nutrition information per 2 deviled eggs: 95 calories, 6 g fat, 2 g saturated fat, 1 g carbs, 0 g fiber, 0 g sugars, 7 g protein, 200 mg sodium
Mediterranean Deviled Eggs
2 teaspoons chopped fresh basil
1 teaspoon grated lemon zest
2 teaspoons olive oil
Directions
Prepare Basic Deviled Eggs through Step 2. In Step 3, add the basil, lemon zest, and olive oil along with the other ingredients. Mix until incorporated. Refrigerate in a sealed container until ready to serve or for up to four days.
Makes 12 servings
Nutrition information per 2 deviled eggs: 95 calories, 7 g fat, 2 g saturated fat, 2 g carbs, 0 g fiber, 0 g sugars, 6 g protein, 180 mg sodium
