Not-so-devilish Deviled Eggs | Nutrition Stripped
Eat Well Mar. 1. 2016
Eat Well

Not-so-Devilish Deviled Eggs

Mar. 1. 2016
Eat Well
McKel (Hill) Kooienga, MS, RDN, LDN

McKel (Hill) Kooienga, MS, RDN, LDN

Dietitian, Founder

A healthy deviled eggs recipe that is dairy-free but still delicious.

This recipe was supposed to be in the Nutrition Stripped Cookbook but was cut for the sake of lengthy content (a good problem to have) and even better news that I could share this recipe with you much earlier than I thought! Just in case you missed the huge announcement last week it’s up for presale so you can buy your copy here. Back to this recipe, being a twist on the traditional deviled eggs recipe, I use creamy avocado instead of mayo which gives this a boost in healthy fats, fiber, vitamin E, and potassium unlike mayo.

Growing up we always had deviled eggs as one of the appetizers for family picnics, holidays, or other gatherings – but these were loaded with mayonnaise, an ingredient I never use nowadays because there are such better whole food options! The concept of deviled eggs is genius though, stuffing a hollowed egg white with a creamy, tangy, and delicious mixture – all to be enjoyed in one bite. Keeping with the traditional textures but replacing mayonnaise and eggs yolks with creamy, fiber rich avocados make these not so devilish. This is a great high protein snack with healthy fats, negligible carbohydrates, and is great to bring to a spring or summer picnic or serve as an hors-d’oeuvre.

Eggs get a bad reputation because of their fat content so let me rewind and mention this blog post all about healthy fats and why their beneficial to our overall health. Otherwise, eggs are incredibly healthy! They’re rich in protein, about 1 whole egg contains 6g of protein and note that most of the protein comes from the whites of the egg; they also contain fat within the egg yolk at about 5g of fat per egg yolk. Not only do egg yolks contain healthy fats, but they’re loaded with minerals such as iron, zinc, selenium, calcium, magnesium, vitamin B12, A, D and from a culinary standpoint are responsible for making baked goods taste richer, help emulsify dressings/sauces, etc. Also, check out this Baked Eggs with Garlic Kale recipe for more info on eggs and another way to highlight one of my favorite protein sources!

 

Not-so-Devilish Deviled Eggs
Recipe Type: snacks
Cook time:
Total time:
Serves: 12
A mayo-free deviled egg made with an avocado and egg yolk based filling with traditional ingredients.
Ingredients
  • INGREDIENTS
  • 1 dozen, 12 fresh eggs
  • 1 large avocado
  • 1 stalk raw celery, minced
  • 2 tablespoons minced sweet pickles (bread and butter pickles)
  • 2 tablespoons Dijon mustard
  • Juice of 1 lemon
  • ½ teaspoon ground cumin
  • Pinch of sea salt
  • Freshly ground black pepper
  • Dasd of smoked paprika
Instructions
  1. For the eggs: to hard boil the eggs, start with placing all eggs in a large pot, cover with cold water and bring up a boil on the stove. Reduce heat to a simmer and cook for about 8-10 minutes. Cool by running the eggs under cold water and gently crack shells to remove egg.
  2. Slice each hard-boiled egg in half and remove egg yolks saving 4 whole egg yolks (8 halves) and adding to the mixing bowl with filling ingredients. Keep or discard remaining egg yolks for another dish.
  3. For the filling: In a large mixing bowl, combine avocado, 4 whole egg yolks, mustard, celery, salt, pepper, cumin, lemon juice, and sweet pickles. Using the back of a fork, mash the avocado into the other ingredients until well combined. Adjust seasonings to taste.
  4. To serve: take about ½ tablespoon of the filling and add into the hollowed part of each egg. Garnish with chopped chives, pinch of smoked paprika, and a touch of olive oil.
  5. Store in an airtight glass container for up to 1 week. Enjoy chilled.

I hope you guys enjoy this recipe for a quick protein rich snack, as an appetizer to share during the Easter holiday, or a delicious and filling snack to keep in the fridge at home. Leave a comment and rate it, rating helps me continue to improve recipes for you. I love seeing what you come up with so don’t forget to take a picture and tag it #nutritionstripped on Instagram! (p.s. site update, here’s a cool new feature- if you’re not following me on SnapChat already- just click here and scan my snapcode right into your snapchat from your phone!)

 

Photography shot by Katie Newburn

The Recipe

Serves 12

Print

Ingredients:

    • INGREDIENTS

 

    • 1 dozen, 12 fresh eggs

 

    • 1 large avocado

 

    • 1 stalk raw celery, minced

 

    • 2 tablespoons minced sweet pickles (bread and butter pickles)

 

    • 2 tablespoons Dijon mustard

 

    • Juice of 1 lemon

 

    • ½ teaspoon ground cumin

 

    • Pinch of sea salt

 

    • Freshly ground black pepper

 

    • Dasd of smoked paprika

 

Directions:

 

    1. For the eggs: to hard boil the eggs, start with placing all eggs in a large pot, cover with cold water and bring up a boil on the stove. Reduce heat to a simmer and cook for about 8-10 minutes. Cool by running the eggs under cold water and gently crack shells to remove egg.

 

    1. Slice each hard-boiled egg in half and remove egg yolks saving 4 whole egg yolks (8 halves) and adding to the mixing bowl with filling ingredients. Keep or discard remaining egg yolks for another dish.

 

    1. For the filling: In a large mixing bowl, combine avocado, 4 whole egg yolks, mustard, celery, salt, pepper, cumin, lemon juice, and sweet pickles. Using the back of a fork, mash the avocado into the other ingredients until well combined. Adjust seasonings to taste.

 

    1. To serve: take about ½ tablespoon of the filling and add into the hollowed part of each egg. Garnish with chopped chives, pinch of smoked paprika, and a touch of olive oil.

 

    1. Store in an airtight glass container for up to 1 week. Enjoy chilled.

 

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