Keto Deviled Eggs: A Delicious High-Fat, Low-Carb Snack

Are Eggs Keto?

Eggs are one of the most keto-friendly foods you can eat. One large hard boiled egg contains:

• 78 calories
• 0 grams of carbs
• 6 grams of protein
• 5 grams of fat

With zero carbs and plenty of protein and fat, eggs are the perfect keto food. They will help you meet your macronutrient goals without kicking you out of ketosis.

Nutritional Benefits of Eggs

Eggs are often referred to as natures multivitamin because they contain a wide variety of nutrients:

• Vitamin A - important for eye health
• Riboflavin - helps turn food into energy
• Vitamin B12 - crucial for nerve function
• Choline - supports brain development
• Selenium - boosts immune system function
• Lutein and Zeaxanthin - antioxidants that promote eye health

The high quality protein in eggs contains all 9 essential amino acids your body needs. The omega-3 fatty acids in eggs can promote heart health by lowering triglycerides and blood pressure.

Are Eggs Filling on Keto?

Eggs are very satiating and keep you feeling full for hours. In one study, eating eggs for breakfast helped participants feel more satisfied and consume fewer calories later in the day compared to a bagel breakfast.

The satiating effect of eggs is likely due to the protein and fat content. Protein is the most filling macronutrient, and fat digests slowly, helping you stay satisfied for longer after eating.

Keto Deviled Eggs Recipe

Here is a simple recipe for delicious keto deviled eggs:

Ingredients:

• 12 hard boiled eggs
• 1/4 cup mayonnaise
• 1 tsp Dijon mustard
• 1 tsp apple cider vinegar
• 1/4 tsp salt
• 1/4 tsp pepper
• Paprika for garnish

Instructions:

1. Hard boil 12 eggs. Cool, peel and slice eggs lengthwise. Remove yolks and place in a bowl.
2. Add mayonnaise, mustard, vinegar, salt and pepper to the bowl with egg yolks. Mash and mix well until smooth.
3. Spoon or pipe the egg yolk mixture back into the whites.
4. Garnish with paprika and serve chilled.

Nutrition Info Per Serving:

Makes 12 deviled eggs.

Each serving (2 deviled eggs) contains:

• 156 calories
• 2g net carbs
• 12g fat
• 9g protein

Tips for Making Keto Deviled Eggs

1. Use High-Quality Eggs

Pasture-raised or organic eggs have brighter, more orange yolks that make deviled eggs more visually appealing. Their richer taste can also come through better once mixed with the other ingredients.

2. Don't Overcook the Eggs

Overcooking the eggs can lead to a green layer around the yolk. Boil the eggs for just 9-11 minutes for the perfect texture.

3. Add Flavor Boosters

Try adding a bit of your favorite keto-approved ingredients to amp up the flavor. Options include bacon bits, hot sauce, avocado, jalapeos, olives, pesto, or sun-dried tomatoes.

4. Make Filling Ahead of Time

You can boil and peel the eggs up to 5 days ahead. Prepare the filling up to 2 days in advance and store in the fridge until ready to fill the eggs.

5. Use a Piping Bag for Filling

Using a piping bag or resealable plastic bag with the corner snipped off makes filling the eggs much easier and creates a nice presentation.

Serving Ideas for Keto Deviled Eggs

Deviled eggs make a perfect keto-friendly snack or appetizer. Here are some ideas for how to serve them:

Party Snack

Deviled eggs are always a hit at parties. Set out a platter for guests to enjoy.

Easter or Christmas Appetizer

Make deviled eggs part of your holiday spread. They pair nicely with keto-friendly charcuterie boards.

Topped Deviled Eggs

Take your deviled eggs to the next level by topping them with ingredients like bacon, lox, avocado, or microgreens.

Egg Salad

Chop up any leftover filling and mix with chopped hard boiled eggs for an easy egg salad.

Lettuce Wraps

Serve deviled egg halves nested in lettuce leaves for a fun presentation.

Storing and Reheating Leftover Deviled Eggs

Storage

Leftover deviled eggs can be stored in the refrigerator for up to 4 days. Place them in an airtight container to prevent them from absorbing flavors from other foods.

Reheating

The best way to reheat deviled eggs is to let them come up to room temperature for 30 minutes before serving. Microwaving causes the yolks to turn rubbery and dry.

Freezing

It's best not to freeze the finished deviled eggs, as the texture deteriorates after thawing. However, you can freeze peeled, hard boiled eggs for up to 1 year. Thaw before making into deviled eggs.

Other Keto-Friendly Egg Recipes

Deviled eggs are just one of the many delicious ways to enjoy eggs on a ketogenic diet. Here are some other keto egg recipe ideas:

Keto Egg Breakfasts

• Fried eggs
• Scrambled eggs
• Egg in a hole
• Keto omelet
• Bacon and egg bake

Keto Lunch/Dinner Egg Recipes

• Scotch eggs
• Keto egg salad
• Zucchini frittata
• Green shakshuka
• Keto quiche

Keto Desserts with Eggs

• Keto custard
• Keto flan
• Keto cheesecake
• Keto lemon curd
• Keto chocolate mousse

Common Questions about Keto Deviled Eggs

Are deviled eggs keto?

Yes, deviled eggs can definitely be part of a keto diet. Hard boiled eggs are naturally low in carbs, and deviled eggs can be made keto by using healthy fats like mayo and avoiding carby fillers like breadcrumbs.

Can I use miracle whip instead of mayo?

It's best to stick to regular mayonnaise. While miracle whip is lower in calories and fat, it contains added sugar which makes it not keto-friendly.

How long do deviled eggs last?

Deviled eggs last 3-4 days refrigerated. They do not freeze well, so it's best to make only what you plan to eat within a few days.

Do deviled eggs need to be refrigerated?

Yes, it is important to refrigerate deviled eggs. The filling contains mayonnaise which can cause foodborne illness if left out too long at room temperature.

Can I use Greek yogurt instead of mayo?

Greek yogurt is higher in carbs and protein than mayonnaise. For a keto diet, mayo is the better choice. But for a non-keto version, substituting Greek yogurt works well.

Keto Deviled Eggs Are the Perfect Low-Carb Snack

Deviled eggs are an easy keto-friendly appetizer. With just 2 net carbs per serving, they make a perfect high-fat, high-protein snack. Boil some eggs, whip up the filling, and enjoy this classic party food while maintaining ketosis.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.