Emily Rubin, RD, a Clinical Dietitian in the Jefferson Department of Gastroenterology and Hepatology, shares her tasty, healthy and easy recipe for deviled eggs.
“Eggs are high in protein along with other key nutrients such as omega-3 fatty acids, Vitamin E, Vitamin D, and are low in calories at 70 calories per large egg,” says Rubin. “Studies show that eating protein-rich foods such as eggs is more satisfying, leading to people eat less calories throughout the day. Using Greek yogurt instead of mayonnaise provides calcium and vitamin D and less fat added to deviled eggs.”
Ingredients (makes 24 halves)
- 12 large eggs
- 2/3 cup plain fat free Greek yogurt
- 1 tablespoon Dijon mustard
- 1/4 cup light honey mustard dressing
- ¼ tsp. ground black pepper
- Paprika to taste
- Place the eggs in a large pot. Add enough water to the pot to completely cover the eggs by ½ inch. Bring the water to a boil. Boil the eggs for 20 minutes.
- Drain the hot water from the pot. Cover the eggs (still in the pot) in cold water. Let the eggs rest for 2 minutes. Drain the water and repeat this step until the eggs are completely cool.
- Peel the shell from the eggs. Cut the eggs in half, lengthwise.
- Remove the yolks from the egg whites. Mash the yolks with the back of a fork until there are no large lumps. Add the remaining ingredients except paprika and stir or use a food mixer until well combined and smooth.
- Spoon the filling back into the egg whites. Optional: Transfer the filling to a small plastic food storage bag. Snip one of the corners off of the bag. Squeeze the filling through hole into the egg whites.
- Sprinkle with paprika
Serving Size: 1 deviled egg
Calories from fat: 50
Total Fat: 3.1g (3%)
Saturated Fat: 2g (20%)
Carbohydrates: 2g (0%)
Dietary Fiber: 0g
Vitamin D: 5%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.