How to Make Deviled Eggs Keto
With a few tweaks, classic deviled eggs are the ultimate keto snack.
Craving a classic deviled egg while on keto? Before you start hard boiling dozens of eggs, here's a quick keto diet primer.
What is Keto?
The basic macronutrient breakdown of the ketogenic diet is low carb, moderate protein and high fat. Here's roughly what your meals would look like each day: 5% carbs, 25% protein and 70% fat. Carbohydrates are our main source of energy, but ketogenic diets limit you to around 30 grams per day, which you can get from just two slices of white bread. In the ketogenic diet the energy responsibility falls onto fat. The diet comprises both unsaturated (avocado and fatty fish) and saturated (butter and cream) fats.
Using fats to keep you going is serious business. Do some research and talk to a nutritionist about the benefits and pitfalls.
It's All About the Mayo
Eggs by themselves are keto-friendly, but the ingredients added to devil them may not be, especially if they contain added sugar, which can mean mayonnaise. The best keto approach is to make mayonnaise from scratch. It takes a little extra time but is totally worth it. (Alternatively, look for store-bought keto-friendly mayo.)
Whisk 1 large pasteurized egg yolk, 1 tablespoon white wine vinegar and 1 tablespoon water in a medium nonreactive heatproof bowl (glass or ceramic). Fill a large bowl with ice water and set aside. Bring 2 inches water to a simmer in a saucepan over medium-low heat.
Set the bowl with the yolk mixture over the saucepan (do not let the bowl touch the water). Slowly whisk until a thermometer inserted into the yolk mixture registers 150 degrees F, 4 to 5 minutes (using a pasteurized egg and heating the yolk kills any bacteria and keeps this recipe safe!).
Set the bowl with the yolk mixture in the ice water to stop the cooking; whisk just until the mixture is lukewarm (do not let it get cold).
Put the bowl with the yolk mixture on a damp towel. Add 1/4 teaspoon kosher salt. Combine the 1/2 cup each grapeseed and extra-virgin olive oil in a measuring cup. Whisking constantly, slowly drizzle the oil into the bowl in a thin stream until smooth and thick. If at any point the oil is not emulsifying into the mixture, stop adding the oil and whisk to combine before continuing. Whisk in 1 to 2 teaspoons water if the mayonnaise is too thick. Season with salt. Cover and refrigerate up to 4 days.
How to Make Perfect Hard-Boiled Eggs
Put cold eggs, straight from fridge, into a saucepan. Cover the eggs with about 2-inches of water and bring to a boil. Cover the pan and remove from the heat and set a timer for 8 minutes. Drain the cooked eggs and plunge into ice water to stop the cooking. Peel and proceed.
Keto-Friendly Avocado Deviled Eggs
These avocado-packed deviled eggs skip the mayo and rely on the healthy fats from avocado for creaminess. For a fun children's book twist, top each with a little piece of ham, then enjoy green eggs and ham in one bite.
More Keto-Friendly Variations
- Make your deviled egg base, fill your eggs and try some of these toppings:
- Smoked salmon and chive with sour cream or crème fraiche
- BLT (bacon crumbles, halved cherry tomato and shredded romaine lettuce)
- Smoky paprika
- Everything "bagel": a combo of sesame and poppy seeds, dried minced garlic and onion
- Green goddess: thin slices of radish and celery, topped with chopped parsley and tarragon
- Dilly tuna: top with oil-packed tuna, chopped red onion, fresh dill and lemon zest
- Curried cauliflower: curry-roasted cauliflower and fresh cilantro leaves
- Chicken salad: chunks of rotisserie chicken, chopped celery, red onion and fresh parsley