Nov 2 National Deviled Egg Day

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Deviled Egg Make-over

Here in the South, we are famous for one of the most delicious egg dishes ever created (in my opinion)–Deviled eggs! These tasty treats are perfect as appetizers for party or a side dish for potlucks and picnics. Unfortunately, as popular as these tiny appetizers are, they’re not typically healthy. Traditional deviled-egg recipes are loaded with fat and calories. If you’d like to enjoy deviled eggs without worrying about extra fat and calories, you may want to consider a recipe makeover. Here’s an example.

Recipe:  Not Quite as Devil-ish Eggs

Try this healthier version of the traditional deviled egg for your next get together with friends and family!

deviled eggs


  • 12 large eggs
  • 1/4 cup plain traditional Greek yogurt
  • 2 tablespoons mayonnaise with olive oil
  • 1 tablespoon Dijon mustard
  • 1 ½ teaspoons white vinegar
  • 2 teaspoons sugar
  • 1 teaspoon sriracha hot chili sauce (optional)
  • 1/8 teaspoon salt
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper
  • 2 tablespoons chopped green onions


  1. Place the eggs in a large saucepan. Cover with water to 1 inch above eggs; bring just to a boil. Remove from heat; cover and let stand 15 minutes. Drain and rinse with cold running water until cool. Slice eggs in half lengthwise, and remove yolks. Discard 3 yolks.
  2. Combine yogurt and next 4 ingredients (yogurt through salt) in a medium bowl. Add remaining yolks; beat with a mixer at high speed until smooth. Spoon about 1 tablespoon yolk mixture into each egg white half. Cover and chill 1 hour. Sprinkle with paprika and black pepper. Garnish with green onions.

Nutrition Information

Calories: 41
Calories from fat: 50%
Fat: 2.1 g
Saturated fat: 0.6 g
Monounsaturated fat: 0.7 g
Polyunsaturated fat: 0.3 g
Protein: 3.1 g
Carbohydrate: 1.3 g
Fiber: 0.0 g
Cholesterol: 80 mg
Iron: 0.3 mg
Sodium: 82 mg
Calcium: 21 mg

Here’s a little more information about the nutritional value of eggs. Experts have warned against diets high in cholesterol for years and have suggested, for example, limiting egg yolk intake. The previous Dietary Guidelines for Americans stated that Americans eat too much cholesterol and that high-cholesterol foods like eggs should be limited. Preliminary reports, however, indicate that the 2015 guidelines may no longer consider cholesterol as a nutrient of concern for overconsumption. New research suggests that dietary cholesterol intake may not significantly increase blood cholesterol levels or increase the risk of heart disease in healthy adults. Saturated fat and trans fat in the diet are of greater concern for keeping blood cholesterol levels down than the actual cholesterol content of food. However, it is still recommended that we consume limited amounts of foods high in saturated fat or trans fat (e.g., butter, margarine, fats in meat, and high-fat dairy). Eggs are an inexpensive protein food that is relatively low in total fat and saturated fat and rich in vitamins and minerals. Therefore, eggs can be part of a healthy diet. It is still recommended to eat them in moderation and prepare them with low-fat cooking methods like boiling or poaching.