Calories in Deviled Eggs: Lighter, Nutritious Recipes for This Classic App

Satisfy Your Cravings with Nutritious and Delicious Deviled Eggs

Deviled eggs are a classic appetizer and potluck staple loved by many. But traditional deviled eggs can be high in calories, fat and sodium due to the mayonnaise and other additions. Fortunately, there are many ways to lighten up this flavorful snack and make it more nutritious. Read on to learn about the calories in deviled eggs, and find recipes for healthier homemade variations.

Understanding Calories in Basic Deviled Eggs

To determine the calories in deviled eggs, you first need to look at the components. For a basic batch of one dozen deviled eggs, here's the nutritional breakdown:

• 12 large eggs: Approximately 720 calories total
• 1/4 cup mayonnaise: Around 400 calories
• 1 teaspoon mustard: Roughly 5 calories

So in a traditional batch using mayo as the base, each deviled egg winds up with about 100 calories. That's not too bad for a protein-packed snack, but there are ways to lighten them up even more.

1. Swap in Greek Yogurt for Mayonnaise

One of the easiest ways to cut calories and fat in deviled eggs is to substitute Greek yogurt for some or all of the mayonnaise. Plain nonfat Greek yogurt only has about 20 calories per tablespoon versus 90 calories in regular mayo.

Greek yogurt gives a rich, creamy texture and tangy flavor to deviled eggs. Simply combine 3/4 cup yogurt with 1/4 cup mayo, or use all yogurt for an even lighter option. This cuts the calories down to about 70 per deviled egg.

2. Incorporate Nutritious Veggies

In addition to changing up the base, you can pack extra nutrition into deviled eggs by mixing in chopped vegetables. Try adding any of the following:

• Diced red bell peppers - for flavor, color and vitamin C
• Chopped spinach or kale - for fiber and antioxidants
• Roasted red peppers - for richness and smokiness
• Sauted mushrooms - for savory umami flavor
• Shredded carrots - for natural sweetness

Use about 1/4 cup finely chopped veggies per batch of 12 deviled eggs to keep the texture light. The extra produce provides valuable nutrients without significantly changing the calorie count.

3. Swap in Greek Yogurt for Mayonnaise

One easy way to cut calories and fat in deviled eggs is to substitute Greek yogurt for some or all of the mayonnaise. Plain nonfat Greek yogurt only has about 20 calories per tablespoon versus 90 calories in regular mayo.

Greek yogurt gives a rich, creamy texture and tangy flavor to deviled eggs. Simply combine 3/4 cup yogurt with 1/4 cup mayo, or use all yogurt for an even lighter option. This cuts the calories down to about 70 per deviled egg.

4. Boost Protein with Cottage Cheese

For an extra protein punch, mix some cottage cheese into your deviled egg filling. Low-fat or nonfat cottage cheese blends beautifully into the creamy base.

Use a ratio of about 1/2 cup cottage cheese per 1/4 cup mayo or yogurt. The addition of nutritious casein protein will help you stay fuller longer. And cottage cheese adds a nice texture contrast against the smooth filling.

5. Add Whole Grains with Quinoa

Here's an unexpected ingredient that can make your deviled eggs more nutritious: quinoa! This whole grain is loaded with protein, fiber and nutrients.

Cook some quinoa according to package directions, then let it cool fully. Gently fold the fluffy quinoa into your deviled egg base. It blends in beautifully and adds extra protein and fiber to balance out the eggs.

6. Swap in Avocado for Creaminess

Deviled eggs get their lush, creamy texture from fatty ingredients like mayonnaise. An ultra-healthy substitute? Rich and creamy mashed avocado.

Scoop out the flesh of 1-2 ripe avocados and mash it smoothly with a fork. Mix into your deviled yolk base for a dose of healthy monounsaturated fats. This adds richness without the unhealthy saturated fat found in mayo.

7. Top with Nutritious Extras

One final way to add nutrition to your deviled eggs is by topping them with healthy garnishes. Get creative with add-ins like:

• Minced chives or scallions for punchy onion flavor
• Ground paprika or cayenne for smoky, spicy flavor
• Toasted sesame seeds for a tasty crunchy twist
• Crumbled cooked bacon or prosciutto for savory richness (omit for vegetarian)

A dusting of your chosen topping adds an extra layer of flavor and texture without significantly impacting calories.

Slimmed-Down Deviled Egg Recipes

Now that you know how to lighten up deviled eggs, it's time to put that knowledge into action. Here are some delicious and nutritious slimmed-down deviled egg recipes to try:

1. Greek Yogurt Deviled Eggs

This version uses Greek yogurt instead of mayo for a tangy filling.

Ingredients:

• 12 hard boiled eggs, peeled and halved lengthwise
• 1/2 cup nonfat plain Greek yogurt
• 1 tablespoon Dijon mustard
• 1 teaspoon apple cider vinegar
• 1/4 teaspoon each salt and pepper
• Smoked paprika, for garnish

Directions:

1. Scoop the yolks from the egg whites into a bowl. Set whites aside.
2. Mash the yolks with yogurt, mustard, vinegar, salt and pepper until smooth.
3. Spoon or pipe filling back into the egg whites.
4. Sprinkle lightly with paprika and chill before serving.

2. Loaded Baked Potato Deviled Eggs

These deviled eggs mimic all the flavors of a loaded baked potato.

Ingredients:

• 12 hard boiled eggs, peeled and halved
• 1/3 cup nonfat Greek yogurt
• 3 tablespoons low-fat cottage cheese
• 1 tablespoon Dijon mustard
• 3 slices cooked crumbled bacon
• 2 tablespoons chopped chives
• Salt and pepper to taste

Directions:

1. Remove yolks and set aside whites. Mash yolks with yogurt, cottage cheese and mustard.
2. Stir in bacon and chives. Season with salt and pepper.
3. Spoon or pipe filling into whites. Garnish with more chives before serving.

3. Curried Deviled Eggs with Cashews

Curry powder and cashews give these deviled eggs plenty of flavor.

Ingredients:

• 12 hard boiled eggs, peeled and halved
• 1/3 cup plain Greek yogurt
• 1 tablespoon olive oil mayonnaise
• 1 1/2 teaspoons curry powder
• 1/4 cup cashew pieces
• Salt and pepper to taste

Directions:

1. Remove yolks from whites and set aside. Mash yolks with yogurt, mayo and curry powder.
2. Fold in cashews. Season with salt and pepper.
3. Spoon or pipe filling back into whites. Garnish with more cashews before serving.

Tips for the Best Light Deviled Eggs

Keep these tips in mind for foolproof light and healthy deviled eggs every time:

• Hard boil eggs for about 10-12 minutes for the perfect texture.
• Run boiled eggs under cold water to prevent gray yolks and make peeling easier.
• Add fillings like Greek yogurt and cottage cheese in small amounts until reaching the desired consistency.
• Refrigerate for at least 30 minutes to allow flavors to blend.
• Garnish simply with just a sprinkle of spices, herbs or nuts.

Whip up a batch of these slimmed-down deviled eggs for your next gathering. With a bit of creativity, you can enjoy this classic appetizer while still maintaining healthy eating goals.

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.