Deviled Eggs Are a Healthy Snack You've Probably Forgotten About

One large egg has 70 calories, 6 grams of protein, and just 2 grams of saturated fat. While eggs are admittedly high in cholesterol (about 200 mg per large egg), research suggests that saturated fat is the real culprit in raising blood cholesterol levels, not dietary cholesterol. Most of the fat in an egg is unsaturated.

In a 2023 study published in the journal Nutrients, 110 healthy men and women ate two whole eggs or two egg whites per day for eight weeks. Their cholesterol or triglyceride levels at the end of the study were no different from those at the start of the study.

12 large eggs
5 tablespoons light mayonnaise
¼ cup nonfat Greek yogurt
1 teaspoon Dijon mustard
1 teaspoon white-wine vinegar
½ teaspoon Worcestershire sauce
¼ teaspoon each salt and pepper
Paprika for topping (optional)

Directions
1. Place the eggs in a saucepan and cover with 1 inch of cold water. Over medium-high heat, bring the water to a boil. Immediately remove the pan from the heat, cover, and let the eggs steep for 15 minutes.

2. Place the pan in the sink and gently run cold water into it until the eggs are cool enough to handle. Peel them under slowly running warm water.

3. Slice the eggs in half; remove the yolks and place them in a bowl. Mash them with a fork. Add the mayo, yogurt, mustard, vinegar, Worcestershire sauce, salt, and pepper. Mix until smooth. Fill each egg white half with a spoonful of the yolk mixture. Sprinkle with paprika if using. Refrigerate in a sealed container until ready to serve or for up to four days.

Makes 12 servings.

Nutrition information per 2 deviled eggs: 90 calories, 6 g fat, 1.5 g saturated fat, 2 g carbs, 0 g fiber, 0 g sugars, 6 g protein, 180 mg sodium.

Note: This recipe and the variations below may be cut in half using 6 eggs and half the filling ingredients.

1 avocado, mashed
1 teaspoon chopped fresh cilantro
1 teaspoon fresh lime juice
1 green onion, finely chopped

Directions
Prepare the basic deviled eggs recipe through step 2. In step 3, add the avocado, cilantro, lime juice, and green onion along with the other ingredients. Mix until incorporated. Refrigerate in a sealed container until ready to serve or for up to four days.

Makes 12 servings.

Nutrition information per 2 deviled eggs: 115 calories, 8 g fat, 2 g saturated fat, 3 g carbs, 1 g fiber, 0 g sugars, 6 g protein, 180 mg sodium.

1 ounce smoked salmon, finely chopped
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh dill

Directions
Prepare the basic deviled eggs recipe through step 2. In step 3, add the salmon, chives, and dill along with the other ingredients. Mix until incorporated. Refrigerate in a sealed container until ready to serve or for up to four days.

Makes 12 servings.

Nutrition information per 2 deviled eggs: 95 calories, 6 g fat, 2 g saturated fat, 1 g carbs, 0 g fiber, 0 g sugars, 7 g protein, 200 mg sodium.

2 teaspoons chopped fresh basil
1 teaspoon grated lemon zest
2 teaspoons olive oil

Directions
Prepare the basic deviled eggs recipe through step 2. In step 3, add the basil, lemon zest, and olive oil along with the other ingredients. Mix until incorporated. Refrigerate in a sealed container until ready to serve or for up to four days.

Makes 12 servings.

Nutrition information per 2 deviled eggs: 95 calories, 7 g fat, 2 g saturated fat, 2 g carbs, 0 g fiber, 0 g sugars, 6 g protein, 180 mg sodium.