Deviled eggs are a classic dish, often associated with picnics and parties. While some perceive them as complicated to make and laden with cholesterol, they are, in reality, quite simple to prepare and can be a delicious, satisfying, and healthy addition to your diet. You don't have to wait for a special occasion to enjoy them; a batch can last up to four days in the fridge, making them a convenient anytime snack.
Nutritional Value of Deviled Eggs
One large egg contains approximately 70 calories and 6 grams of protein, with just 2 grams of saturated fat. While eggs are high in cholesterol (around 200 mg per large egg), research suggests that saturated fat is the primary driver of increased blood cholesterol levels, rather than dietary cholesterol.
A study published in the journal Nutrients in 2023 examined the effects of egg consumption on cholesterol levels. The study involved 110 healthy men and women who consumed either two whole eggs or two egg whites daily for eight weeks. The results indicated that their cholesterol or triglyceride levels at the end of the study were not significantly different from those at the beginning.
In addition to these macronutrients, eggs provide essential nutrients, including vitamin D, folate, selenium, and the antioxidants lutein and zeaxanthin, which promote healthy vision.
A serving of two egg halves contains:
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- Calories: 72kcal
- Protein: 6g
- Fat: 5g
- Saturated Fat: 2g
- Trans Fat: 1g
- Cholesterol: 189mg
- Sodium: 253mg
- Potassium: 69mg
- Fiber: 1g
- Sugar: 1g
- Vitamin A: 271IU
- Vitamin C: 1mg
- Calcium: 27mg
- Iron: 1mg
The % Daily Value (DV) indicates how much a nutrient in a serving of food contributes to a daily diet. It is important to note that some foods may not be suitable for everyone, and consulting a physician before beginning any weight loss effort or diet regimen is always recommended. While nutritional information is presented in good faith and believed to be correct, accuracy is not guaranteed.
Deviled Eggs and Weight Loss
As a snack, deviled eggs offer advantages over many store-bought options. They are a whole, unprocessed food, making them a potentially healthier choice. Amy Keating, a CR dietitian, suggests that it is generally better to choose snacks made with fresh ingredients rather than packaged or processed foods.
Deviled eggs can be a satisfying and protein-rich snack, which can help with weight management. The protein content can contribute to feelings of fullness, potentially reducing overall calorie intake. However, it's important to consider the other ingredients used in deviled eggs, such as mayonnaise, which can be high in fat and calories. Using lighter alternatives like Greek yogurt or avocado can help reduce the overall calorie content.
Basic Deviled Eggs Recipe
Here's a basic recipe for deviled eggs:
Ingredients:
- Eggs
- Mayonnaise
- Yogurt
- Mustard
- Vinegar
- Worcestershire sauce
- Salt
- Pepper
- Paprika (optional)
Directions:
- Place the eggs in a saucepan and cover with 1 inch of cold water. Over medium-high heat, bring the water to a boil.
- Remove from heat and let sit for 1 minute. Then, place the pan in the sink and gently run cold water into it until the eggs are cool enough to handle.
- Peel the eggs and slice them in half lengthwise. Remove the yolks and place them in a bowl. Mash the yolks 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, for visual appeal.
Flavorful Variations
Here are three flavorful variations on the basic deviled eggs recipe:
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Avocado Deviled Eggs
Ingredients:
- Basic deviled eggs ingredients
- Avocado
- Cilantro
- Lime juice
- Green onion
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.
Salmon Deviled Eggs
Ingredients:
- Basic deviled eggs ingredients
- Salmon
- Chives
- 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.
Basil Lemon Deviled Eggs
Ingredients:
- Basic deviled eggs ingredients
- Basil
- Lemon zest
- 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.
Tips for Making Healthy Deviled Eggs
- Use Greek yogurt instead of mayonnaise: This will significantly reduce the fat and calorie content while adding protein.
- Add avocado: Avocado provides healthy fats and a creamy texture.
- Incorporate fresh herbs: Herbs like dill, chives, and parsley add flavor and nutrients without adding calories.
- Use spices: Experiment with different spices like paprika, cayenne pepper, or garlic powder to add flavor without relying on high-fat ingredients.
- Control portion sizes: While deviled eggs can be a healthy snack, it's important to be mindful of portion sizes.
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