When life hands you lemons, you know what to do. But what about when life hands you a bunch of hard-boiled eggs? One common solution is to devil them into that favorite springtime appetizer and star of many picnics and potlucks. But the name, which ostensibly refers to cooking them with a lot of spicy seasonings, could just as easily refer to the hell this dish can wreak on your diet if you’re not careful.
Classic deviled eggs are made with egg yolks mashed with mayonnaise, another egg-based food, doubling up on the unhealthy saturated fats. One tablespoon (tbsp) of mayonnaise contains 1.6 grams (g) of saturated fat, according to the U.S. Department of Agriculture (USDA), roughly the same amount as one large hard-boiled egg. That equals nearly a fifth of your daily recommended saturated fat intake, according to MedlinePlus.
Whole hard-boiled eggs can certainly be part of a balanced diet, and even a heart-healthy one. The American Heart Association (AHA) has deemed it cardiovascular-friendly to eat up to one whole egg or two egg whites per day, and points out that egg whites are an excellent source of protein, while the yolks contain valuable vitamins and minerals that contribute to eye health.
So, how do you reap the benefits of eggs without the devilish downsides? Luckily, eggs are a versatile vehicle for many flavors, and the traditional recipe for deviling them can be easily adapted with a few healthy twists. The following three versions taste just as good — and maybe better — than the original, but will have you feeling positively angelic afterward.
You’ll want to start with perfect hard-boiled eggs, which can be achieved by placing the eggs in a covered steamer basket over simmering water for 12 minutes. For more tips and tricks, check out our Perfect Hard-Boiled Eggs recipe. Once your eggs are ready, go ahead and try out these recipes.
How to Cook It: Hard-Boiled Eggs
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Healthy Deviled Eggs
In this version of deviled eggs, fat-free Greek yogurt and olive oil stand in for mayonnaise. The dish is more nutritious than the traditional one because the type of fat in olive oil (mostly monounsaturated, according to the Cleveland Clinic) is heart-healthier than the saturated fats naturally found in dairy foods such as full-fat Greek yogurt.
PREP TIME
15 minTOTAL TIME
15 minIngredients
Directions
Slice eggs in half lengthwise and remove yolks. Arrange egg whites on a serving plate.
Mash 4 yolks with a fork and add remaining ingredients. Mix until evenly combined.
Spoon yolk mixture into the holes in each egg white or place filling in a piping bag and neatly pipe it into each hole.
Garnish with smoked paprika and refrigerate until ready to serve.
Nutrition Facts
Amount per serving
calories
93total fat
7gsaturated fat
1.5gprotein
7gcarbohydrates
1gfiber
0.1gsugar
0.6gadded sugar
0gsodium
217mg
Hummus Deviled Eggs
Sometimes it's not just the things you leave out of a recipe but those you put in that make it salubrious. In this case hummus, which contains protein and fiber (per the USDA), is added for a jolt of extra nutrition. This quick recipe also uses only half the egg yolks, which cuts calories, fat, and saturated fat, according to the USDA. Use homemade or store-bought hummus.
PREP TIME
15 minTOTAL TIME
15 minIngredients
Directions
Slice eggs in half lengthwise and remove yolks. Arrange egg whites on a serving plate and add 3 yolks to a bowl. Reserve or discard remaining yolks.
Using a fork, mash together yolks, hummus, and spices until fully combined and smooth.
Spoon yolk mixture into the holes in each egg white or place filling in a piping bag and neatly pipe it into each hole. Garnish with a pinch of paprika. Refrigerate until serving.
Nutrition Facts
Amount per serving
calories
76total fat
4gsaturated fat
1gprotein
6gcarbohydrates
4gfiber
0.7gsugar
0.3gadded sugar
0gsodium
113mg
Avocado Deviled Eggs
Replacing sources of unhealthy saturated fats with those from healthy fats, like avocados, is a key recommendation of the 2020–2025 Dietary Guidelines for Americans because it significantly lowers the risk of heart disease, according to Penn State University. This mash-up of guacamole and deviled eggs does this by eliminating the egg yolks and substituting an herb-and-garlic-flavored avocado filling.
PREP TIME
15 minTOTAL TIME
15 minIngredients
Directions
Slice each egg in half lengthwise. Discard yolks or reserve for another purpose.
Blend remaining ingredients in a food processor until smooth, or in a medium bowl, mash together with a fork.
Spoon avocado filling into holes in each egg white and refrigerate until serving time.
Nutrition Facts
Amount per serving
Serving size1 egg
calories
58total fat
4gsaturated fat
0.5gprotein
4gcarbohydrates
3gfiber
1.6gsugar
0.5gadded sugar
0gsodium
104mg
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Kelly Kennedy, RDN, LDN
Author
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.
Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.