A deviled egg
Photo: etorres69/istock

Deviled eggs are often prepared and packed in a cooler for al fresco meals, but people tend to forget that you don’t have to wait for an event to whip some up. They’re so easy to make and so delicious, satisfying, and good for you that they’re an ideal anytime snack the whole family will enjoy. 

The Egg Advantage

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. And most of the fat in an egg is unsaturated.

On the healthy side of the ledger, egg yolks provide protein, vitamin D, folate, selenium, and lutein and zeaxanthin, two antioxidants that support healthy vision. And they’re one of the best sources of choline, which is important for brain health.

More on healthy eating

As a snack food, deviled eggs have an edge over many store-bought snacks: they’re whole and unprocessed. “It’s usually a better bet to have a snack that is made with fresh ingredients rather than something packaged or processed,” says Amy Keating, RD, a CR dietitian. “Typical packaged snacks tend to be high in sodium, added sugars, or both, and provide little nutrition.” Plus, deviled eggs are savory, so unlike cookies and other sugary treats, they won’t cause a blood sugar spike. Our basic recipe is delicious on its own, but you can also try one of the variations below.

Basic Deviled Eggs

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 halved using 6 eggs and half the filling ingredients.

Tex-Mex Deviled Eggs, Salmon-Dill Deviled Eggs, Mediterranean Deviled Eggs
From left: Tex-Mex, salmon-dill, and Mediterranean deviled eggs.
Photo: James Worrell

Tex-Mex Deviled Eggs

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

Directions
Prepare Basic Deviled Eggs 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

Salmon-Dill Deviled Eggs

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

Directions

Prepare Basic Deviled Eggs 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

Mediterranean Deviled Eggs

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

Directions
Prepare Basic Deviled Eggs 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