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 […]
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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.
This slight variation on traditional deviled eggs uses Greek yogurt and olive oil in place of mayonnaise. Wondering why fat-free yogurt is used and then additional fat is added in the form of olive oil? It’s because the type of fat in olive oil (mostly monounsaturated, per the Cleveland Clinic) is much healthier than the saturated fat naturally found in dairy foods such as full-fat Greek yogurt. Since we’re trying to cut back on saturated fats, yogurt and olive oil create the “dream team” combo, lending lean protein and heart-healthy fats to this nourishing snack.
Serves 6
Ingredients
- 6 hard-boiled eggs, peeled (use 6 whites and 4 yolks)
- ¼ cup fat-free, plain 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
- Slice eggs in half lengthwise and remove yolks. Arrange egg whites on a serving plate.
- Mash 4 yolks with a fork and add remaining ingredients. Mix until evenly combined.
- Spoon yolk mixture into the holes in each egg white or place the filling in a piping bag and neatly pipe it into each hole.
- Garnish with smoked paprika and refrigerate until ready to serve.
Nutrition per serving: 93 calories, 7g total fat (1.5g saturated fat), 7g protein, 1g carbohydrates, 0.1g fiber, 0.6g sugar (0g added sugar), 217mg sodium
It’s not just what you leave out of a deviled egg recipe that can make it healthier, it’s also what you add! Here hummus, which is a good source of both protein and fiber, increases the nutritional value of the eggs to make a healthy snack that will keep you feeling full until your next meal. Additionally, you’ll use only half the egg yolks, which cuts back on the calories, fat, and saturated fat in this recipe. Homemade hummus can be used for even fresher flavor, but store-bought makes for a nutritious snack that comes together in just a few minutes.
Serves 6
Ingredients
- 6 hard-boiled eggs, peeled (use 3 yolks and 6 whites)
- 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
- Slice eggs in half lengthwise and remove yolks. Arrange egg whites on a serving plate and add three yolks to a bowl. Reserve or discard remaining yolks.
- Using a fork, mash together yolks, hummus, and spices until fully combined and smooth.
- Spoon yolk mixture into the holes in each egg white or place the filling in a piping bag and neatly pipe it into each hole. Garnish with a pinch of paprika. Refrigerate until serving.
Nutrition per serving: 76 calories, 4g total fat (1g saturated fat), 6g protein, 4g carbohydrates, 0.7g fiber, 0.3g sugar (0g added sugar), 113mg sodium
Replacing unhealthy saturated fats with healthy fats such as the heart-healthy ones in avocados is one of the key recommendations of the 2020–2025 Dietary Guidelines for Americans because it significantly lowers the risk of heart disease, according to Penn State University. That’s exactly what happens in this mash-up (literally) of guacamole and deviled eggs. The yolks aren’t used at all, thus virtually eliminating the saturated fat in the recipe, and the avocado filling is flavored with fresh herbs and garlic to keep the salt to a minimum.
Serves 6
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
- Slice each egg in half lengthwise. Discard the yolks or reserve them for another purpose.
- Add remaining ingredients to a food processor and blend until smooth or, in a medium bowl, mash together with a fork.
- Spoon the avocado filling into the holes in each egg white and refrigerate until serving time.
Nutrition per serving: 58 calories, 4g total fat (0.5g saturated fat), 4g protein, 3g carbohydrates, 1.6g fiber, 0.5g sugar (0g added sugar), 104mg sodium
