Are Deviled Eggs Healthy? Nutrition Facts, Benefits and Recipe Ideas

Are Deviled Eggs Healthy?

Deviled eggs are a classic appetizer that have been popular for decades. But are they a healthy choice or should they be avoided? The answer is not completely straightforward. Deviled eggs can be made in a more nutritious way, but they also have the potential to be high in calories, fat, and sodium if you don't pay attention to how they are prepared.

The Nutrition of Deviled Eggs

Let's start by looking at the nutrition facts of deviled eggs:

• A large egg contains about 70-80 calories, 6 grams of protein, 5 grams of fat, and minimal carbs.
• When making deviled eggs, the egg yolks are usually mixed with mayonnaise or another creamy ingredient. A tablespoon of mayo packs about 90 calories and 10 grams of fat.
• Seasonings like salt, pepper, paprika and cayenne are often added to deviled eggs too. These can increase the sodium content.
• If using high fat meats like bacon or sausage, this further increases calories and saturated fat.

As you can see, the main nutritional considerations with deviled eggs are the fat and sodium content. The eggs themselves are relatively high in cholesterol as well. However, the protein from the eggs and healthy fats like omega-3s can still make deviled eggs a nutritious choice in moderation.

Tips for Making Healthier Deviled Eggs

There are several easy ways to lighten up traditional deviled eggs:

• Use Greek yogurt or mashed avocado instead of mayo.
• Mix in mustard, lemon juice or vinegar rather than extra salt for flavor.
• Top with paprika rather than bacon or other fatty meats.
• Use mostly egg whites instead of full eggs to reduce cholesterol.
• Add in chopped veggies like spinach, sun-dried tomatoes or artichokes.
• Swap out sour cream for low fat plain yogurt or small amounts of hummus.

With just a few simple substitutions, you can easily make deviled eggs much more figure and health conscious.

Potential Health Benefits

Despite their association with decadent recipes and party platters, deviled eggs actually do have some health benefits when enjoyed in moderation:

• Protein: Eggs are one of the highest quality sources of protein there is. The protein in eggs helps you feel full and satisfied, builds muscle, and provides sustained energy.
• Vitamins and minerals: Eggs contain vitamin A, selenium, riboflavin, folate, vitamin B12, phosphorus, and choline.
• Antioxidants: Egg yolks contain the antioxidants lutein and zeaxanthin which are important for eye health.
• Healthy fats: Egg yolks also provide heart healthy unsaturated fats as well as the omega-3 fatty acid DHA.

The vitamins, minerals, antioxidants, protein and healthy fats found in eggs may help reduce heart disease risk, support eye health, and stabilize blood sugar levels when consumed as part of a balanced diet. Just be mindful of how the eggs are prepared and what additional ingredients are added in.

Are Deviled Eggs Paleo or Keto?

Both the paleo diet and keto diet emphasize high protein, low carb meals. How do deviled eggs fit into these popular diets?

Paleo Diet

The paleo diet aims to mimic the diets of our ancient hunter-gatherer ancestors. That means no grains, legumes, dairy or processed foods. Paleo deviled eggs would avoid ingredients like breadcrumbs, mayonnaise or sour cream. Instead, mashed avocado or yogurt made from coconut milk could be used. Overall, deviled eggs made with simple paleo ingredients can fit into this diet.

Keto Diet

The goal of the ketogenic or keto diet is to get the body burning fat for fuel. Keto diets emphasize very low carb eating, moderate protein, and high healthy fats. Eggs are a keto approved food since they contain minimal carbs, moderate protein, and healthy fats. Just avoid adding high carb ingredients to your deviled eggs. Keep the fillings simple with high fat ingredients like olive oil mayonnaise, avocado, bacon crumbles or full fat cheese.

Risks and Precautions

While deviled eggs can be a nutritious choice, there are some precautions to keep in mind as well:

• They can pose a significant risk for salmonella poisoning if not handled properly. Be sure to cook eggs thoroughly and refrigerate deviled eggs within 2 hours.
• Allergies: Those with egg allergies should avoid deviled eggs.
• The cholesterol content can be concerning for those at high risk of heart disease or on low cholesterol diets. Limit egg yolk intake to 1-2 per day.

Pregnant women are often advised to avoid undercooked eggs, though pasteurized eggs are considered safe. As with any food, it's best to enjoy deviled eggs in moderation as part of an overall healthy diet.

Healthier Deviled Egg Recipes

Looking for some inspiration for healthier deviled egg recipes? Here are a few tasty yet nutritious options:

1. Guacamole Stuffed Eggs

Ingredients:

• 6 hard boiled eggs, peeled and cut lengthwise
• 1 avocado, mashed
• 1 tablespoon lime juice
• 1/4 cup cilantro, chopped
• 1/4 cup red onion, minced
• 1/4 teaspoon cumin
• Sea salt and pepper to taste

Instructions:

1. Remove egg yolks and place in medium bowl.
2. Mash yolks with a fork then mix in mashed avocado, lime juice, cilantro, onion and cumin until well combined.
3. Season guacamole filling with salt and pepper.
4. Spoon mixture into egg white halves.
5. Garnish with extra cilantro and serve chilled.

2. Curried Deviled Eggs

Ingredients:

• 12 hard boiled eggs, peeled and cut lengthwise
• 1/3 cup plain Greek yogurt
• 1 1/2 teaspoons curry powder
• 1 teaspoon honey
• 1/4 cup chopped scallion greens
• Salt and pepper to taste

Instructions:

1. Remove yolks from eggs and place in medium bowl.
2. Mash yolks with a fork then mix in yogurt, curry powder, honey and scallions until well combined.
3. Add salt and pepper then taste and adjust seasonings as needed.
4. Spoon mixture into egg whites.
5. Garnish with extra scallions and serve.

3. Mediterranean Deviled Eggs

Ingredients:

• 12 hard boiled eggs, peeled and cut in half lengthwise
• 1/4 cup hummus
• 1 teaspoon lemon zest
• 1 tablespoon lemon juice
• 2 tablespoons olive oil mayonnaise
• 1/4 cup crumbled feta cheese
• 2 tablespoons roasted red peppers, diced
• Salt and pepper to taste

Instructions:

1. Remove yolks from eggs and place in medium bowl.
2. Mash yolks with a fork then mix in hummus, lemon zest, lemon juice and mayonnaise until well combined.
3. Stir in feta cheese and roasted red peppers.
4. Season filling with salt and pepper to taste.
5. Spoon mixture into egg whites.
6. Garnish with extra feta and red peppers.

The Bottom Line

Deviled eggs can be a nutritious appetizer when prepared properly. Choose healthy fats like olive oil mayo or avocado and avoid going overboard with salt or high fat meats like bacon to keep them balanced. Pair deviled eggs with fresh veggie slices, fruit or salad for an easy, protein packed meal or snack. Just be mindful of food safety and portion sizes, as with any food. Made with simple, whole ingredients, deviled eggs can be a great addition to a healthy diet despite their reputation as an indulgent party food.

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.