If you love deviled eggs, it doesn’t get any better than this. This healthy deviled egg recipe swaps the mayo with two nutrient-dense ingredients that your body will love! Deviled eggs are a perfect treat to take to holiday dinners (Easter brunch and Mother’s Day are two of my favorites for these). You can also pack them in your lunch for some added protein or have them on hand for a healthy grab-and-go snack!
So get out your eggs, an avocado, and your favorite brand of Greek yogurt, and let’s get started!
- 12 large eggs (hard-boiled and peeled)
- 1 ripe, fresh avocado, diced
- 1 cup Greek yogurt
- 1 Tbsp Dijon mustard
- 2 Tbsp lemon or lime juice
- 1/2 tsp sea salt
- 1/2 tsp paprika, basil, or parsley (for sprinkling on top)
- If you haven’t already, boil your eggs. To do this, place the eggs in a saucepan (single layer) and cover them with cold water. Make sure there is at least an inch or two of water covering the eggs. Bring the water to a boil, then cover the pan and turn off the heat. Let the pan (and eggs) sit on the hot surface for 10-12 minutes. Drain the water off the eggs and run cold water over them to cool quickly.
- Peel hardboiled eggs (I find it helps to peel them under cold, running water) and cut lengthwise into halves.
- Using a spoon, remove the egg yolks and place them in a medium bowl. Set eggs aside to fill later.
- Mash egg yolks with a fork.
- Add in diced avocado and continue mashing until all chunks are blended.
- Mix in Greek yogurt, Dijon mustard, lemon or lime juice, and salt.
- Transfer egg mixture to a large resealable plastic or pastry bag. If using a resealable plastic bag, cut the tip off the corner of the bag to create an easy-to-use piping bag.
- Fill eggs with the egg mixture (around a tablespoon in each).
- Sprinkle with paprika and garnish with basil or cilantro (optional).
- Diet: Gluten Free
Keywords: eggs, deviled eggs, avocado, greek yogurt
Eggs are actually good for you
For years, eggs were given a bad reputation for raising cholesterol levels. The truth is eggs, eaten in moderation (up to three whole eggs a day!), are quite nutritious. The reason for this is that eggs are an inexpensive, high-quality protein. At just 78 calories each, a large egg contains about 6 grams of protein and is a good source of other nutrients your body needs. This includes vitamin D, which helps boost your immune system and many other things, and choline, which helps boost your metabolism. Eggs are also rich in essential amino acids, iron, phosphorus, selenium, and vitamins A, B12, B2, and B5.
Avocados are a great nutrient-dense food
Many health experts consider avocados to be among the healthiest foods in the world. Avocados, after all, are a good source of fiber, protein, and healthy monounsaturated and omega-3 fats. They also contain over 25 essential nutrients including B vitamins, such as folic acid and folate, and vitamins A, C, E, and K. And, they are packed with minerals including copper, iron, phosphorus, magnesium, and potassium.
If you’ve never tried avocados, or tried them in the past and wrote them off, do give them a taste again. There are so many recipes that have added them as a “hidden fruit/veggie” (they’re actually a fruit) that you can easily punch up the nutrient factor in your meals.
Avocados fight illness and disease
Avocados contain phytochemicals which are noted for their ability to protect against and fight disease and illness. This includes beta-sitosterol, glutathione, and lutein.
Here are just a few of the health benefits avocados can help provide your body:
- Improves brain health
- Increases heart health
- Lowers LDL cholesterol
- Regulates blood sugar
- Improves blood pressure
- Enhances eye health
- Promotes healthier pregnancies
- Improves skin health
- Decreases inflammation
- Helps improve digestion
How to select and ripen avocados
To tell if an avocado is ripe, check the skin. A ripe avocado’s skin will turn from green to a darker brown-green and be softer to the touch. Tip: unless you plan to eat your avocados the same day you purchase them, it’s best to pick firmer, green avocados and ripen them yourself. Thankfully, ripening avocados at home is easy to do.
To ripen an avocado at home, simply place it in a brown paper bag. A firm one will ripen in about three to six days. You can speed the ripening time up to one to three days if you place a tomato, banana, or apple in the bag with it.
You can also slow how fast your avocados ripen by storing them in a cool, dark place. A few days before you’re ready to eat them, pull them out to ripen. Never store avocados in the refrigerator, however, as they will not properly ripen.