Low-Fat Healthy Deviled Eggs

Although for many, they tend to conjour up mayo-laden memories from the 1970s, deviled eggs are one of my absolute favorite vegetarian hors d’œuvre.

healthy deviled eggs

While some shun whole eggs for their fat and cholesterol content, the nutrient profile of egg yolks is pretty sweet! Yolks – in moderation, of course – are a great source of choline, lutein and lysine.

The inherent portion size and protein content in deviled eggs make them a truly sensible finger food, and my aversion to mayonnaise yielded a lower-fat version that subbed in Greek yogurt for a greasier counterpart. While some traditional recipes can tote upwards of 6 grams of fat per piece, each piece in this recipe contains only 2.5 grams!

low-fat deviled eggs

 

The entire process takes under an hour, and only 8 ingredients – mostly basic spices – go into this easy vegetarian appetizer.

For starters, select your eggs. I opt for free range and certified humane whenever possible. Although I wish I could say I only consumed free-range dairy, that’s not entirely true, yet eggs are so inexpensive that even an organic, certified humane dozen will run you less than $4. Technically, there’s no difference between brown eggs and white eggs – only the breed of the hen – so the nutritional content and flavor don’t have a thing to do with the shade of the shell!

brown free range eggs

Gently arrange your eggs in a large saucepan and cover them with enough water that none of the shells are uncovered. Bring the water to a nice, rolling boil, then cover the pan with a tight-fitting lid, remove them from the heat, and move the pan to a cool burner.

After 15 minutes, remove the eggs from the pan and immediately immerse them in ice water:

blog 2540

Let them enjoy the ice bath for at least a half hour, and then you’re free to peel them. You know they’re perfectly done if you slice them down the middle (long-ways) and there is no greenish rim of sulfur around the yolk!

hard boiled eggs

On to the “stuffing”!

Start making your deviled egg filling by removing the yolks from the whites. I found that this was easiest to do if I gently yet firmly grasped the egg and gave it a slight squeeze – the yolk should pop right out!

separating an egg yolk

Once all your egg yolks have been separated, drop in your yogurt and all of the spices expect for paprika and mash it with a fork until it’s a light, fluffy whip!

deviled egg filling

All that’s left is to fill the cavity with filling, spreading it a little bit beyond the actual dent, and garnish the tops with a generous shake of paprika!

deviled eggs without paprika

The finished product looks a lot more complicated – and indulgent– than the recipe really is, and the reduced-fat (and mayo-free!) deviled eggs are ready to refrigerate and serve with breakfast or as a snack, appetizer, or even on top of a salad beast!

platter of deviled eggs

Low-Fat Healthy Deviled Eggs

Vegetarian, serving size one-half egg

Ingredients:

  • 8 large Grade A eggs
  • 3 heaping tablespoons fat-free plain Greek yogurt
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon parsley
  • 1/2 teaspoon salt
  • dash of white pepper
  • dash of paprika (for garnish)

Directions:

  • Place eggs in a large pan and completely submerge in water. Bring the water to a boil, then cover pan and remove from heat.
  • Allow the eggs to sit in the hot water for 15 minutes, then immediately transfer them to ice water and soak for another half hour or until completely cooled.
  • Crack and peel your eggs. Slice them in half long-ways and remove the yolks.
  • In a small bowl, mix together your egg yolks, Greek yogurt, onion powder, garlic powder, parsley, salt and white pepper. Since this deviled egg recipe calls for no mayo, an extra dash of yogurt may be necessary to get the creamy consistency right!
  • Pipe or spoon the egg filling back into the cavities in the hard-boiled egg white. Sprinkle the tops with paprika and transfer to a serving plate!

plate of deviled eggs

 

 

 

 

Let’s go all “Gulliver’s Travels” for a minute – which end of the egg do you usually crack? Are you a “little-ender” or a “big-ender?”

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8 Comments on “Low-Fat Healthy Deviled Eggs”

  1. Sarah says:

    I have never been a fan of deviled eggs, but the greek yogurt makes deviled eggs a viable option for me again. Thanks for the idea!

  2. Mmmmm this is great! I never thought to substitute yogurt for mayo! Definitely going to try this! 😀

  3. These deviled eggs look delish! I love that you use Greek yogurt instead of mayo.

  4. Those eggs look soo awesome! I hate mayo, so I’ll definitely be trying these out soon! 😀

  5. Those look really good! I have only had deviled eggs once or twice, but I’ve always enjoyed them!

  6. PB Addict says:

    That’s so clever that you used greek yogurt instead of mayo! How does it taste with it?

    • Faith says:

      The filling is a little less runny/more firm, but otherwise, I think it tastes a lot like a regular deviled egg! I’m not fond of vinegar either, so I left it out, which makes them not quite so sharply flavored – most of the taste comes from the spices!

  7. I have never made deviled eggs, but I definitely like to eat them!! I have bookmarked this recipe for my sister’s bridal shower – bridal showers have to have deviled eggs!


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