How to Make Healthier Deviled EggsOct 5, 2020
Deviled eggs are both an Easter specialty and a year-round treat, but the appetizer we know and love today has had quite the transformative journey over the years.
The traditional recipe typically consists of boiled eggs, mayonnaise, mustard, salt, pepper, and paprika, but you’ll find lots of variations on that basic formula. Below is our twist on dish, which ultimately makes it a healthier deviled eggs recipe.
Healthier Deviled Eggs
- 8 large eggs
- ¾ cup reduced fat (2%) cottage cheese
- 2 tsp. capers
- 2 tsp. Dijon mustard
- 1 tsp. sriracha hot sauce
- ½ tsp. ground smoked paprika
- ½ tsp. onion powder
- ¼ tsp. garlic powder
- 1 Tbsp. fresh chives
Prepare a large bowl of ice water; set aside.
Bring a large pot of water to a boil over high heat. Using a spoon or tongs, carefully lower eggs into water one at a time; cook for 12 minutes. Remove eggs to prepared ice bath.
When cool enough to handle, peel eggs, cut in half and remove yolk. Reserve yolks from 3 eggs, discard the rest or save for another purpose.
Combine 3 egg yolks, cottage cheese, capers, mustard, sriracha, paprika, onion powder, and garlic powder in a food processor; pulse until very smooth.
Spoon approx. 2 tsp. of egg yolk mixture into the center of each egg white.
Finely chop chives; sprinkle on top of eggs. Serve immediately or store refrigerated in an airtight container for up to three days.
The Nutrition Facts box below provides estimated nutritional information for this recipe.
The History of Deviled Eggs
Way back when, Romans made boiled eggs seasoned with spicy sauces. But it wasn’t until around 1786 when the term “deviled” was used by British cooks, generally referring to spicing up recipes with hot ingredients. Still, the name was a little too risqué for some circles, so you’ll sometimes find deviled eggs referred to as mimosa eggs or dressed eggs.
A few decades later the inclusion of mayo came around, but the app wasn’t really popularized until the 1940s. This was when the version of deviled eggs we most commonly associate with all-American picnics and party food became the hot thing served among ladies who lunch.
Are Deviled Eggs Good For You?
In short: they can be if you use the right ingredients. Our healthier deviled eggs recipe is lighter than a traditional recipe, while still delivering on all the reasons people dive in a tray of this savory snack at a social gatherings.
To start, the Romans didn’t need mayo to make deviled eggs delicious and nor do we! Instead, we use low-fat cottage cheese as a creamy binder, which also packs in more protein. Another hack to a healthier filling is eliminating some of the yolks, which lessens the fat and cholesterol count.
We also jazzed up the traditional filling with onion powder and garlic powder, paprika, Sriracha hot sauce, and capers for some added tang. These spices add tons of flavor, but minimal calories.
All in all, the serving size for our deviled eggs is two eggs — or four halves — which amounts it 110 calories, 15 grams of protein, and 4 grams of fat and super-snacking satisfaction.
How to Make Deviled Eggs
A huge appeal of deviled eggs is that they’re fast, easy, and cheap. You can whip up a batch in less than a half hour to snack on yourself or share with other people.
The basic way to make deviled eggs is boil the eggs and then cool them in an ice bath. Next, remove the shells, slice the eggs in half, and reserve some of the yolks. (If you need some help with boiling eggs, here are some tips for getting them perfect, including how to peel the shells without turning them into a hot mess.)
Then comes the filling! Our recipe combines the yolks, cottage cheese, capers, mustard, Sriracha, paprika, onion powder, and garlic powder in a food processor until smooth. Once you’ve got a nice texture, spoon the mixture into the egg halves, sprinkle with chives for taste and presentation, and serve — or refrigerate for up to three days.
Photography by Meghan Hensley