3 Healthy Ways to Do Deviled Eggs

Photo by: Min Kwon ©2015,Television Food Network, G.P. All Rights Reserved

Min Kwon, 2015,Television Food Network, G.P. All Rights Reserved

Spring is in the air! And I could think of no better way to celebrate than gathering around a picnic table with loved ones to enjoy this warm shift in the weather (hopefully here to stay) and, of course, delicious food. A deviled egg is the perfect finger food, not only nutritious and delicious but very versatile in regard to the filling. Not to mention, something tells me you have some extra hard-boiled eggs hanging out in the fridge.

The classic version with yellow mustard and mayonnaise is sure to be a hit — but fill the eggs with barbecue sauce, hummus or mango guacamole and just wait to see the excitement and joy in people’s faces.

While the filling options may be tantalizing, the key to making the best deviled eggs is to start with perfectly hard-boiled eggs that are easy to peel. Here are some tips I learned through experimentation:

*Avoid using super-fresh eggs. If you purchase eggs at the store, then chances are they are ready for immediate use. If you purchase them directly from a farmer, though, wait at least a week before using.

*Start with hot water rather than cold water. All the recommendations I read stated that I should start with cold water, bring it to a boil, then cook the eggs for a certain amount of time. It’s true that this method produces more evenly cooked eggs, but starting with hot water results in eggs that are much easier to peel, which is very important for deviled eggs; pristine egg whites are much prettier on the eyes.

*Once the eggs are cooked, place them in an ice bath. This also helps with peeling.

Here I’ve made three different fillings, which you can whip up in minutes and evenly distribute amongst a half-dozen eggs. You can easily double or triple the recipe as needed.

How to Boil Eggs

In a saucepan, bring water to a boil. Carefully lower the eggs into the water (I use a wire colander or a ladle).

Lower the heat to a gentle simmer and cook for 10 to 12 minutes.

Drop the eggs into the prepared ice bath.

Once the eggs have cooled, tap the shells against a hard surface and peel under running water.

Photo by: Min Kwon ©2015,Television Food Network, G.P. All Rights Reserved

Min Kwon, 2015,Television Food Network, G.P. All Rights Reserved

Mango Guacamole (for 2 egg halves)

1 egg yolk, mashed

1/2 avocado, mashed

3 tablespoons diced mango

2 teaspoons diced red onion

2 teaspoons chopped cilantro

A squeeze of fresh lime juice

Salt and pepper to taste

A dash of chili powder

Per 1 egg half: Calories 41; Fat 1 g (Saturated 0 g); Sodium 56 mg; Carbohydrate 4 g; Sugars 3 g; Protein 4 g

Hummus (for 2 egg halves)

3 tablespoons hummus, any flavor (I used eggplant hummus, but beet hummus is really good too!)

2 teaspoons chopped fresh dill

A dash of paprika

Pine nuts

Per 1 egg half: Calories 63; Fat 3 g (Saturated 0 g); Sodium 138 mg; Carbohydrate 4 g; Sugars 0 g; Protein 6 g

BBQ (for 2 egg halves)

2 egg yolks, mashed

1 tablespoon BBQ sauce

1 tablespoon plain Greek yogurt

2 teaspoons chopped cilantro

A dash of paprika

Salt and pepper to taste

Per 1 egg half: Calories 84; Fat 5 g (Saturated 0 g); Sodium 123 mg; Carbohydrate 3 g; Sugars 2 g; Protein 8 g

Method

In a small bowl, combine all the ingredients. Scoop heaping spoonfuls of the filling into the egg halves. Sprinkle with seasoning.

Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating the science of nutrition into real-life, applicable advice and tips. In her healthy food blog, The Adventures of MJ and Hungryman, she focuses on sharing simple yet healthy recipes made from wholesome, REAL foods.

Keep Reading

Next Up

50 Deviled Eggs

Food Network Magazine created fun new recipes by the dozen. 

Best 5 Deviled Egg Recipes

Ideal for easy spring entertaining, Food Network's best five deviled egg recipes are crowd-pleasing appetizers that can be prepared quickly.

10 Healthy Foods Under $3

It’s a common misconception that healthy foods have to carry a high price tag. Here are 10 foods teeming with nutrients that won’t bust your budget.

Celebrate National Deviled Egg Day with These Egg-cellent Ideas

Check out some of our favorite ideas for easy deviled egg inspiration.

10 Foods for Healthy Hair

What you eat affects every part of your body -- even your hair. When it comes to keeping your locks lovely, some nutrients play an extra important role. Here are 10 foods to keep on your plate.

Katie's Healthy Bites: Upgrading Fridge Staples

Our intern, Karen, shared a photo of what's inside her refrigerator. Hoping to help her and her roommate eat healthier despite their budget and busy schedules, I gave her some suggestions for upgrades.

Nutrition News: What Kind of Vegan Are You, Eggs and Diabetes, Brain Benefits of Leafy Greens

Ethical vegans persevere, eggs lower Type 2 diabetes risk, and leafy greens defer dementia.

7 Tips for Healthy & Delicious Burgers

You can have your beef and eat it too. With these seven tips, find out how to trim calories while getting big flavor from your burger.

Hummus Deviled Eggs

Use up those Easter eggs! Make deviled eggs with hummus instead of mayonnaise for a new twist on a classic appetizer.