Healthy Deviled Eggs

By Jessica Swartz March 24, 2023 31 mins read 102 Views

Healthy deviled eggs made with Greek yogurt and no mayo are great for any family gathering. You can use my easy-to-peel tips to make hard boiled eggs next time you host company.

Mariam Hamdy, Photo Credits

Deviled eggs are a classic dish that is often served at Mother's Day or Easter brunches (not to mention backyard barbecues or summer picnics). This old favourite can be revived by adding Greek Yogurt to the mayo.

Healthy deviled eggs provide a perfect balance between old and new, making people's eyes sparkle. They look great on a platter, too! Deviled eggs can look expensive, but they are very easy to make. Here are some tips to make sure you can boil the eggs properly and that the shells don't crack when you peel them.

Why not give your next gathering a fun, new twist? These healthy, light deviled eggs can be served alongside a Mediterranean-style spread of Homemade Hummus, Stuffed Dates and Cucumber Sandwiches.

Table of Contents

How to make healthy Deviled Eggs
How to make healthy Deviled Eggs
How to Make Deviled Eggs
What to serve with Healthy Deviled eggs
More Egg Recipes We Like
Healthy Deviled Eggs Recipe

How to Make Healthy Deviled eggs

Healthy deviled eggs are made with the same pantry staples that the classic dish, but with some fun twists. Capers add a bright, zesty flavor to the creamy yogurt. Greek yogurt replaces mayo. This recipe can be modified to suit your taste buds.

Large eggs:Large egg are easier to use because they have a larger cavity. You can use any eggs that you have available to substitute. Smaller eggs just may require more finesse!
Greek yogurt:Greekyogurt replaces mayo to make healthier deviled eggs. Whole milk Greek yogurt is my favorite for its richness and flavor. Low-fat or no fat Greek yogurt can be used.
Dijon mustardDijon mayonnaise gives these deviled egg a strong peppery kick. You can use whole grain or smooth, it's up to you which one works best. Whole grain is best if you enjoy mustard seeds. Use smooth if you want a deviled egg that is super smooth.
Kosher Salt:Salt, especially in eggs, is an essential component of almost every dish. Salt is essential to bring out the flavors.
Garlic powder Garlic powder gives deviled eggs a sweet-meetssavory allium taste without the harshness that comes with fresh garlic. You can substitute onion powder if you are in a pinch. Except in extreme cases, I wouldn't recommend substituting fresh garlic for it. It will make the deviled egg texture more difficult and too strong.
Chives -Chives can be used to garnish dishes with freshness and color.
Paprika A dusting of paprika gives deviled eggs their distinctive look. You can use either sweet Spanish paprika, or smoked Spanish. Smoked will give you a stronger flavor.
Capers (optional).Capers are my Mediterranean take on this deviled eggs recipe. Capers add bright, vibrant flavors to the eggs that balance their richness and make them less bland. You can either substitute capers with finely diced cornichons or pickles, or you can leave them out.

Healthy Deviled Eggs

With their beautiful presentation, Deviled eggs seem like something you would order at a fine restaurant. They are so simple to make. You just need to boil eggs, then scoop, blend, and fill them.

Hard boil eggs: Place the eggs in a large saucepan. Set your stove to high heat and cover the eggs with at minimum 1-inch of cold water. Pay attention! When the water boils, immediately turn off heat and cover the saucepan. You will need to set your timer for 10 minutes. Once the water boils, cover the saucepan and let the eggs cool in the pan.
Cook the eggs in cold water for 10 minutes. Drain the eggs. Run the eggs immediately under cold water until completely cooled. This prevents eggs from being overcooked and makes it easier to peel them.
Cut in half:
Make the filling. Use a small spoon to scoop out the yolks in the bowl of a food processor fitted with blade. Add the yogurt, mustard and garlic powder. Season with a large pinch of salt. Blend several times until the mixture becomes fluffy and well-combined. You can also mash the mixture until it is smooth if you don't own a food processor.
Fill each egg half with the deviled eggs mixture. Transfer the filling into a piping bag with a tip. Use a spoon to fill the cavities of each egg with the egg mixture.
To serve, heat the paprika and then sprinkle with the capers. Serve immediately or keep in the refrigerator for up to two days.

Tips to Make Deviled Eggs

Deviled eggs can be made much faster than it looks. To make the best deviled eggs, you only need to pay attention to a few things. These are my top tips for making healthy deviled eggs.

How hard to boil eggs: Overcooked eggs can be dry and rubbery. Undercooked eggs can make it difficult to create a cohesive filling. As you bring the eggs up to boil, keep an eye on it. Once the water has boiled, cover and turn off the heat. After the 10 minute timer has elapsed, drain immediately and rinse under cold water. Every time, you can get perfectly hard-boiled eggs.
Season to taste: Taste the filling before you put it in the egg whites. Season it with more salt if the filling is a little bland.
A perfect peel: Food doesn't have to look perfect in order to taste delicious. If your deviled eggs don't come out looking like a movie prop, don't stress! This adds to the appeal of a home-cooked meal. Roll the eggs on a flat surface and crack them. This will make it easy to peel the eggs. Take your time and peel carefully.
Pipetting: If you are piping, you should not fill the bag up to the top. You may end up with a mess. Fill the bag 3/4 full, twist the top, and then squeeze the egg with steady pressure. You can chill your filling in the refrigerator for a few moments if it is too hot. It is easier to work with a cooler mixture.

How to Serve Healthy Deviled Eggs

These deviled eggs are a great recipe for Mother's Day brunch or Easter. These deviled eggs add a new twist to an old favorite recipe that will delight and surprise your guests without compromising on tradition.

Serve Mediterranean-inspired finger foods with your yearly brunch spread. Try Cucumber Sandwiches made with fresh herbs and labneh, Pan Con Tomate (Spanish Tomato Bread) and sweet Stuffed Dates made with goat cheese with a drizzle Greek honey.

We love more egg recipes

Easy Shakshuka Recipe
Cilbir: Turkish Poached Eggs
Menemen Recipe (Turkish Scrambled eggs with Tomatoes).
Uncle Samy's Egyptian Fried Boiled Eggs, (Beid Meza’lil)

View all Mediterranean Recipes .

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Smoked Spanish Paprika

You can elevate your Deviled Eggs by adding bold flavors and subtle smoke.

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Deviled eggs are healthy

Healthy Greek yogurt deviled eggs (no mayo!) This holiday appetizer recipe is easy to make and has a Mediterranean twist.

Course Appetizer

Diet Gluten Free

Prep time 10 HTML4_ minutes

Cook Time 15 Minutes

Total time 25 minutes

Calories 416 kcal

Author Suzy Kardsheh

Ingredients

6 large eggs
1/4 cup Greek yogurt
1 teaspoon Dijon mustard
Kosher Salt
1/2 teaspoon garlic powder
Sweet or smoked Spanish paprika, for sprinkling
2 teaspoons chopped chives, for garnish
Capers, for garnish (optional)

Instructions

Boil the eggs. Place the eggs in a saucepan large enough to hold them. Cover the egg with at least 1 inch of cold water. Turn the heat up to bring the eggs to a rolling boil. Once the water has boiled fast and hard, turn off the heat and cover the saucepan. Cover the pan and let the eggs rest for 10 minutes.
Cook the eggs in cold water. Drain the eggs and let them cool under cold water.
Cut the eggs in half.
Make the filling. Using a spoon, scoop the yolks from the eggs and place them in a bowl with a blade. Mix in the yogurt, mustard and garlic powder. Season with kosher salt. Keep the lid on the food processor closed and pulse the mixture several times until it becomes fluffy and well-combined.
Fill each half of the egg with the deviled eggs mixture. Use a piping bag with a tip to transfer the egg mixture to each egg cavity.
Serve: Sprinkle the mixture with the paprika and garnish with capers and chives (if desired). Serve immediately or keep in the refrigerator for up to two days.

Video

Notes

You don't need to use your freshest eggs for this recipe. Older eggs will be easier to peel if they are hard boiled.
You can also mash the filling using a hand mixer if you don't own a food processor.
To browse high-quality Mediterranean ingredients such as olive oils, honey and jams, visit the shop

Nutrition

Carbohydrates: 5.2g

The first article on The Mediterranean Dish was Healthy Deviled Eggs.

By: Suzy Karadsheh
Title: Healthy Deviled Eggs
Sourced From: www.themediterraneandish.com/healthy-deviled-eggs/
Published Date: Fri, 24 Mar 2023 12:00:00 +0000

Frequently Asked Questions

What are some of the principles that underlie the Mediterranean diet?

Mediterranean lifestyle is known for its emphasis on healthy and nutritious food choices, regular exercise, and regular socializing. The Mediterranean diet emphasizes whole foods, fruits, vegetables and legumes. It also includes moderate amounts of dairy products and meats. Red wine should be enjoyed in moderation. These are the basic principles of the Mediterranean diet:

Eat primarily plant-based foods, including fruits and vegetables; whole-grain bread and cereals; beans (legumes), nuts, and seeds; healthy fats from olive oil and olives; small amounts of low-fat cheese; yogurt (preferably nonfat); fish (at least twice a week), small amounts of lean poultry or red meat about once per week; minimal fried foods.
Choose fresh ingredients over pre-packaged processed food items whenever possible.
Add herbs rather than salt to flavor meals generously.
Take a walk after dinner to get in some exercise, or sign up for an exercise class.
Enjoy sharing meals with friends and family, and enjoy the joy of eating together.
Practice mindful eating by paying attention to your food's flavors, textures, and smells. This will help to identify when you feel satisfied and full.

Is the Mediterranean Diet expensive?

The Mediterranean diet is usually affordable, and includes easily accessible and affordable ingredients. Many staple foods are found in local grocery stores or farmers' markets. However, shopping for organic products, high-quality proteins, or special items such as extra virgin olive oil can be more expensive. Plan your meals and budget accordingly. You can also save money by using leftovers and bulk freezing food items such as fish and grains.

How do you get started with the Mediterranean Diet?

You can start the Mediterranean diet by stocking your kitchen and pantry with fresh produce, such as fruits or vegetables. This could be as simple as making a variety of vegetables and proteins that can be used in recipes for the week. Quinoa, oat groats, and millet can be substituted for refined grains. Healthy fats such as olive and sesame should also be included in meal prep to add flavor and nutrition to dishes. Garlic, oregano or basil, turmeric and other seasonings are excellent additions to meals.

Is milk okay for the Mediterranean diet

Yes, milk can be consumed on the Mediterranean diet. Low-fat yogurts, cheese, and dairy products are essential to this diet. They contain calcium and other key nutrients. Milk is also nutritious and should be included in moderation as a drink in your daily routine, along with other beverages like coffee and tea. It can also be used to make oatmeal and smoothies, if desired. To promote sustainable farming, choose organic milk whenever possible. Add milk to your breakfast dishes such as smoothie bowls and avocado toast to ensure you get essential vitamins, minerals, and a balanced start every day.

What fruit can you eat as part of a Mediterranean diet

Fruits commonly found in the Mediterranean Diet include apples, oranges, grapes, melons, pears, figs, dates, and berries. Think of adding fresh fruits to breakfast ideas like smoothie bowls or parfaits for added nutrition. Greek yogurt can be spread on toast with dates and topped with some honey. Fresh fruit can be sliced and served over salads to add flavor and nutrients and satisfy sweet tooth cravings. The Mediterranean Diet also includes nuts and seeds, such as almonds, pistachios, and dark chocolate with moderate amounts of antioxidants. You can taste the ancient Mediterranean diet's flavors by exploring the various options available in the Mediterranean region.

Can I use regular olive oil instead of extra virgin olive oil?

In the Mediterranean diet, you can use regular olive oil instead of extra virgin olive oil. Extra Virgin Olive Oil, (EVOO), has a higher quality, more nutritional benefits, and a milder flavor. Regular olive oil, however, is still an option. Regular olive oil is great for everyday cooking, from stir-frying to roasting vegetables. This olive oil has a lower price than EVOO. However, some believe that it is better suited for higher heat applications like deep frying. It doesn't contain the same nutrients as EVOO. So make sure you get all of these benefits in your diet.

What foods are prohibited on the Mediterranean diet?

A Mediterranean diet excludes certain food groups, including all processed foods, added sugar, and unhealthy fats. For the health benefits associated this dietary style, some foods shouldn't even be eaten. These foods can be eaten occasionally, but they can have a negative impact on the health benefits of Mediterranean-style eating.

The Mediterranean diet prohibits whole-grain breads as well as starches, including white bread, sugary cereals, breads made from refined flours, and any other high-processed baked goods. These items may be quickly absorbed by your body as sugars which can lead to weight gain. They are also lacking in vitamins and minerals, compared with whole grain options like millet or Quinoa.

Other sugars fall under this category too. Limit your intake of sweetened beverages, such as soda, tea with added sugars, or juices. These won't help you manage weight, or provide healthy nutrient profiles.

In Mediterranean-style meals, it is important to exclude red meats from any meal plans. Red meats and processed foods are high in saturated fats, which raises cholesterol levels and increases the risk of developing heart disease. Because nitrates are associated with cell damage responses in the cells, processed lunchmeat products can increase cancer risk. Dairy products should not be eaten regularly because some cheeses contain a lot of saturated fats. Other than feta, feta is low in saturated fat.

According to nutrition experts, fish should not be eaten more than three times per week.

Statistics

In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

External Links

How To

How to adopt a Mediterranean diet for a healthier lifestyle

The Mediterranean Diet, a dietary pattern that is inspired by traditional Mediterranean cuisines, is based on the Mediterranean Sea's traditional cuisines. It emphasizes healthy fats. Whole grains, legumes, fresh fruits and veggies. The diet also includes moderate intakes of eggs, white meat, milk products, and red wines. Regular consumption of plant-based foods like legumes and nuts is a hallmark of this diet. These foods are rich in essential nutrients such as vitamins, minerals, protein, and antioxidants. It is well-known that these foods offer heart health benefits due to their anti-inflammatory qualities.

The Mediterranean diet offers many health benefits. You can live longer, have better quality lives, lower blood sugar levels, better control of glucose, reduced risk of depression, improved cognitive function, and lower risk for some types (e.g. colon) cancer than other diets. Evidence has also suggested that weight management and cardiovascular disease may be possible benefits. It has health benefits for body composition, overall health, and chronic disease prevention. It encourages socializing around meals to help reduce cravings at random hours of the day. The health benefits of this lifestyle are further enhanced by increasing your level of moderately vigorous activity, such as walking or biking all day and taking the stairs to work instead of the elevator.

Get more vegetables and fruits into your diet to promote a Mediterranean lifestyle. Instead of eating refined grains, choose whole-grain options such as brown rice, quinoa and oats. Increase the intake of fish, beans, and nuts for protein. Use olive oil instead of salt. Season food with herbs and spices using olive oil. You should consume moderate amounts of milk, yogurt, and cheese. To complete the Mediterranean diet, have a glass or two of red wine every once in a while!

Changes to your daily meal plan will take time and effort. There are a few tips that can help you transition to a healthier diet. Learn how to make your diet more varied. This will give you the opportunity to experiment with different spices, fruits, and veggies, so that you don't become bored by the same food. Last but not least: Ensure that you include grains, legumes and high fiber items to enhance your appetite after meals.

Mediterranean cuisine encourages you enjoy food and to cook with a healthy approach. Small changes can be made to gradually increase your intakes of whole foods and plant-based food ingredients, resulting in a healthier diet. With time and consistency, this dietary pattern could offer potential health benefits, including a longer lifespan and improved overall quality of life.