It’s not always easy to think of healthy dishes for entertaining or to bring to a party. (Not everyone appreciates homemade sauerkraut, I guess!) Deviled eggs is one dish that pleases a crowd and when made with the right ingredients is full of healthy fats.
I’ve made over most traditional recipes to fit our eating habits and this deviled eggs recipe is no exception. Thankfully it’s an easier one (kids learning to cook love to help with this one) to adapt since eggs are healthy in and of themselves!
Are Deviled Eggs Good for You?
In a word, yes they can be! The right fats help your brain, hormones, and body function properly, especially as you age.
As moms, we need fat even more … to be fertile, and to grow and feed a healthy baby.
I’m a fan of eggs as a quick source of protein and healthy fat that doesn’t break the budget. You’re bound to find quite a few egg recipes in my cookbook served up in a whole variety of ways. In addition to serving them at breakfast, we often put hard-boiled eggs on top of salad or crack raw eggs into nourishing broth to make a quick egg drop soup.
How to Find the Best Eggs
Not all eggs are created equal though. Unfortunately, many eggs at the store (even ones labeled “cage-free”) aren’t the healthiest option. And the color of the eggshell really has nothing to do with egg quality either!
Cage-free is technically correct since the chickens aren’t stored in cages, but they’re likely still packed into dirty, large buildings that aren’t an ideal environment for animals to live. Vegetarian-fed is another misleading term, as chickens aren’t vegetarians! It basically means that they’re fed grains, which can include GMO corn and soy.
The best eggs are from a local source that allows the chickens to go outside, get sunshine, and eat bugs as nature intended. There are some grocery store brands that are certified organic and humane and ensure their chickens have outdoor time.
How to Find a Healthy Mayo
I have a homemade mayonnaise recipe that we use at home. It features coconut and olive oil to create a condiment full of healthy, nourishing fats. Unfortunately most store-bought versions contain rancid and inflammatory vegetable oils like canola and soy.
The homemade version takes just a few minutes to make, but there are an increasing number of good store-bought options as well. (I like to think this is in response to demand by educated consumers like us!) I like this brand that uses avocado oil, but there are also some good options made with olive oil as well.
Tips for Hard Boiling Eggs
Some people don’t seem to have a problem achieving the perfect hardboiled egg, while others find it tricky. Here are some tips to help yield the perfect boiled egg that peels effortlessly:
- Some claim that using slightly older eggs makes for an easier peel
- Boil the water before putting the eggs in and then cook at a gentle simmer
- Add a tablespoon of baking soda to the water (I haven’t tried this one)
- Peel the eggs while submerged in water to help separate the membrane
I haven’t found the perfect trick that works every time, so if you have … please let me know!
Healthy Deviled Eggs Recipe
Yield 12 eggs
This recipe is great to bring to potlucks and gatherings, but its just as delicious for a healthy snack around the house. Full of protein and healthy fats, it’s a filling choice.
- 12 eggs (preferably local and free range)
- ¾ cup mayonnaise (homemade is best, next best is store-bought made with olive or avocado oil)
- 4 tsp apple cider vinegar
- 3 tsp mustard (I prefer spicy mustard, but any will do)
- 2 tsp Worcestershire sauce (or coconut aminos)
- 1 tsp sea salt
- 1 tsp black pepper, ground
- paprika for sprinkling
Bring a pot of water to a gentle boil and lower the eggs inside. Gently simmer for about 10 minutes. (You don’t want a hard rolling boil with lots of bubbles or the eggs will crack.)
Transfer the eggs to a bowl of ice water until completely cool. Next, crack the eggs all over and then peel the shell off while they’re under the water.
Slice the eggs in half lengthwise, scoop out the yellow yolks, and place in a bowl. Arrange the egg white halves on a platter.
Add the rest of the ingredients, except paprika, to the egg yolks and mash with a fork until smooth.
Spoon the egg yolk mixture into the center of the egg whites. To make it a little neater and fancier, the filling can be piped in instead. To pipe the filling in, spoon the filling into the corner of a plastic bag. Cut the corner off and squeeze the filling out into the egg halves.
Sprinkle with paprika and serve.
Store deviled eggs for up to 4 days in the fridge.
Serving Size 2 eggs
Amount Per Serving
% Daily Value
Total Fat 19 g
Saturated Fat 4.2 g
Cholesterol 335 mg
Sodium 720 mg
Total Carbohydrates 15.2 g
Dietary Fiber 0.3 g
Sugars 2.7 g
Protein 11.8 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Want More Egg Recipes?
Here are some of my favorites:
Do you like deviled eggs? What’s your favorite healthier version of this classic appetizer? I’d love to hear your tips!