Healthy Deviled Eggs Recipe

This deviled eggs recipe makes a tasty side dish or finger food for National Deviled Egg Day (November 2) or any party.

Why Are They Called Deviled Eggs?

Deviled eggs are halved hard-boiled eggs, with a yolk-based filling piped directly onto each half. They date all the way back to ancient Rome and have no relation to the evil one.

Besides its common definition, “devil” is a culinary term often used in the 1700s. It means to highly season something with hot, pungent seasonings, like paprika or mustard.

With that said, “deviled egg” means a highly-seasoned egg, which is what the dish is all about. The most classic filling includes hard-boiled yolk, mayonnaise, other dairy products, paprika, mustard, and bacon, exactly what we are using today.

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Is This Recipe Healthy?

Apart from being one of the simplest foods to cook, deviled eggs are among the healthiest appetizers/side dishes.

To begin with, this deviled eggs recipe complies with our healthy eating guidelines, inspired by the USDA’s latest dietary guidelines. It has moderate amounts of calories (below 250), saturated fat (below 4g), and sodium (no more than 300mg).

1. Calories

Each serving of the dish has 3 bite-sized filled egg halves. Each half yields around 50 calories, which brings the total amount of calories per serving to about 150.

Although this amount may seem a lot, it comes mainly from proteins and healthy unsaturated fats. Comparing deviled eggs to deep-fried finger foods, we can see how these are a lot healthier.

2. Carbs

This recipe includes a teeny weeny amount of carb, which makes the dish low-carb, keto-friendly, and gluten-free.

3. Vitamins

Besides protein, egg yolks are known to hold a notable amount of vitamins A and D.

Vitamin A, or beta-carotene, has been an active contributor to healthy eyes. It is also among the top antioxidants, which enhance the performance of our immune system overall.

Vitamin D, unlike other vitamins, is not obtained via food but instead, composed in the body with exposure to sunlight. Egg is among the rare food sources of vitamin D, which helps strengthen bones, support the nervous system, and more.

Tips for Making

1. Don’t Overcook

First, the eggs should be cooked just right. We do not want a soft, runny yolk or rubbery egg, or even worse, a yolk with a green ring.

Follow our instructions on how to boil eggs, and you will always end up with perfectly cooked eggs.

2. Peel Eggs Easier

To peel eggs easier, after shocking them in an ice bath, crack around the entire egg. This loosens the shell from the white, and the entire shell will come off in a few pieces.

3. Cut Eggs with a Thread

And, did you know that other than a knife, you can use thread to cut eggs? It makes cleaner cuts and saves you a knife to wash afterwards:

• Hold one end of a thread in one hand, between your index finger and middle finger.
• Place one egg in the palm of that hand, over the thread.
• Take the other end of the thread with your right hand, and pull it upwards for a vertical incision.

What Goes with This Recipe

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1. Mustard

Deviled eggs are no longer “deviled” without mustard because this pungent condiment is the main seasoning of the yolk. It is lightly sweet, could be spicy depending on which kind of mustard, and versatile enough to go with almost anything (see our healthy egg salad recipe).

There are many varieties of mustard, and you can choose whatever you have on hand. We are using Dijon in this recipe because that’s what we like.

2. Bacon

Bacon is an excellent accessory, even when making scotch eggs. These crisp strips of pork leave a touch of sweetness and saltiness, and add crunchy, chewy bites to your creamy filling.

 In this recipe, place one strip of bacon on a heated skillet, and cook both sides until golden. Save the fat for another recipe, crush that strip into smaller pieces, and mix them with the filling.

3. Greek Yogurt

Instead of sour cream, Greek yogurt can be added as a creamier, tangier alternative (with less saturated fat and more protein!)You can even skip the mayonnaise and only use Greek yogurt. Without the contentious cholesterol, it can be considered a healthier option (of course, our recipe is already healthy).

4. Cream Cheese

Having a similar texture, the two actually differ a lot, in the way they are made and their nutritional content.

Sour cream is made by collecting the cream layer when making skimmed milk and then fermenting this cream. The fermentation process gives it a thicker body and a signature sour taste.

Cream cheese, on the other hand, is simply a type of fresh cheese that does not require aging. Cheesemakers first add lactic acid culture to a pool of cream, collect the curds, then process them to make cheese.

Both have a similar sour taste, so you can use either. But keep in mind that sour cream is lower in fat.

5. Horseradish

Adding horseradish to deviled eggs might sound strange, but horseradish deviled eggs is an actual variation of the classic. The combo of horseradish, dill, and dry mustard makes for a fragrant, fresh, and pungent filling.

With fewer ingredients, this variation calls for eggs, horseradish, dill, mayonnaise, ground mustard, salt, and pepper to taste. It makes for a delicious vegetarian treat.

For more delicious eggs recipes, check out our easy and healthy eggs roundup.

Can You Freeze It?

Freezing egg, in general, is a complex matter and Healthline has made a detailed article on that.

For those who are feeling too lazy to read through the original article, here are a few key takeaways:

• Raw eggs should never be frozen in-shell, to avoid cracking and contamination.
• Hard-boiled or soft-boiled eggs should not be frozen. The whites do not thaw well.
• Raw whites, raw yolk, raw whisked egg, and eggs cooked in dishes like casseroles freeze well.

With that said, you should not freeze deviled eggs. They are a type of boiled egg, and freezing will affect how they taste.

How Long Does It Last in the Fridge?

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On the other hand, refrigerated eggs can last for up to 7 days. Make sure to cover them well and pop them into the fridge within 2 hours after cooking.

For the best taste, deviled eggs need to be sitting in the fridge for at least an hour. If you don’t need to serve a whole batch, take out what you need and leave the rest in there.

Delicious Egg Side Dishes You’ll Love

• Simple Shirred Eggs With Cheese
• Egg Muffins with Spinach
• Authentic Egg Drop Soup
• Recipe for Pickled Eggs
• Tasty Scrambled Eggs

Healthy Deviled Eggs Recipe

5 from 1 vote

Let's dive into this simple deviled eggs recipe. They look really fancy and delicious, but in reality, take very little time.

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• cook TIME 10 mins
• prep TIME 10 mins
• total TIME 20 mins

• COURSE Side Dish
• CUISINE American
• SERVINGS
  4

  servings
• CALORIES 143 kcal

INGREDIENTS

1x2x3x

• 6 eggs
• 1/2 tsp Japanese mayonnaise
• 1 tbsp sour cream
• 2 tsp whole milk
• 1 tsp traditional Dijon mustard
• 1/8 tsp paprika
• 1/8 tsp salt
• 0.5 oz cheddar (shredded)
• 0.5 oz bacon crumble
• 1 tsp parsley (minced)
• 1 oz cherry tomato (quartered)

INSTRUCTIONS

Image instructions

1

Place 6 eggs in boiling water and wait for about 10 minutes. If you boil them using room-temp water, wait for the water to boil and set the timer to 8 minutes.

2

Shock the eggs in an ice bath. Peel, halve, collect the yolk in a large bowl and place the whites in another bowl.

3

In a food processor, add the cooked yolk and 1/2 tsp mayonnaise, 1 tbsp sour cream, 2 tsp milk, 1 tsp mustard, 1/8 tsp salt, half of the paprika (1/16 tsp), 0.5 oz cheddar, and 0.5 oz bacon crumbles. Blend until smooth.

4

Place the filling into a piping bag carefully, and pipe it onto each egg half.

5

Serve with quartered cherry tomatoes. Garnish with minced parsley and half paprika.

NUTRITION

Nutrition Facts

Healthy Deviled Eggs Recipe

Amount Per Serving (1 serving)

Calories 143Calories from Fat 90

% Daily Value*

Fat 10g

15%

Saturated Fat 3.6g

23%

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Cholesterol 256mg

85%

Sodium 290mg

13%

Potassium 133mg

4%

Carbohydrate 1g

0%

Sugar 1g

1%

Protein 11g

22%

Vitamin A 426IU

9%

Vitamin C 2mg

2%

Calcium 70mg

7%

Iron 1mg

6%

* Percent Daily Values are based on a 2000 calorie diet.

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