Keto diets are all fun and games until you have to look into the macros of every food option and calculate if they fit into your daily intake requirements. If you are an egg lover like millions of people around the globe, you may be wondering, “are deviled eggs keto friendly?”
When on a keto diet, can you enjoy them with a sizzling mug of green tea? Today must be a good day because the answer is yes!
Deviled eggs are one of the highly common appetizers in the world and come in more than a dozen versions. You will likely get carried away by their creamy goodness, especially because they are an every day serving at parties and buffets.
Knowing the positive answer to “are deviled eggs keto friendly?” is not enough, and that is why we are delving into their rich yolk of goodness and searching for some answers that can help you on your keto diet.
What is a Deviled Egg?
Deviled eggs, also known as Russian eggs, dressed eggs, or stuffed eggs, are hard-boiled eggs with their shells removed, cut in half, and their yolk taken out. They are then filled with a paste made from the removed egg yolks mixed with several other ingredients, including mustard and mayonnaise.
Deviled eggs are a typical side dish that is served cold. It may also be served as an appetizer or main course during parties or gatherings.
The origin of deviled eggs can be traced as far back as ancient Rome and Greece, where they were made in recipes for seasoned and boiled eggs and served as the first course. The dish is now popular all over the globe, especially in North America and Europe.
The term “deviled” was first used in the 18th century in association with food, with its first known print reference dating back to 1786. The term rose to popularity in the 19th century, especially in reference to zesty or spicy food such as eggs made with pepper, mustard, or certain other ingredients added to the egg’s yolk cavity.
Now that you know there’s nothing sinister about deviled eggs, let’s delve further into “are deviled eggs keto friendly?”
Are Deviled Eggs Keto Friendly?
Eggs are unequivocally one of the most suitable keto friendly food options you can consume on a low-carb diet, provided you do so in moderation. One egg contains only 0.5 grams of fat, making it highly suitable for a keto diet.
So the answer to the burning question “are deviled eggs keto friendly?” is a big yes!
But you should keep a few other things in mind when consuming them. Deviled eggs are not made simply from eggs: they contain other ingredients such as salt, mustard, mayonnaise, and typically paprika sprinkled on top. If the deviled eggs you are eating contain only these ingredients, then they are keto friendly. Consuming any other variation of deviled eggs can kick your body out of ketosis.
Let us look at a few pros that make deviled eggs a popular snack and appetizer for keto-dieters:
- Deviled eggs offer a healthy combination of both dietary fat and protein
- They are a highly suitable source of several essential minerals and vitamins
- Their nutritional profile makes them a satiating food option
- They are an excellent source of healthy omega-3 fatty acids, especially beneficial for heart health
- They are quick and easy to prepare
Thus, deviled eggs are the perfect package all keto dieters look for: they are appetizing and loaded with essential micronutrients, dietary fat (such as omega-3 fatty acids), and protein.
Are Deviled Eggs Healthy?
Deviled eggs are the perfect no-brainer recommendation for keto diets. But are they healthy?
Deviled eggs are healthy only when eaten in moderation, as their excessive consumption can have some ill effects.
Eggs are highly nutritious and rich in fat and protein, both of which make up a significant portion of healthy keto diets. However, egg yolk also contains substantial amounts of cholesterol. For reference, a medium-sized egg contains about 186 milligrams of cholesterol, which makes up 62% of the recommended daily intake.
This is healthy as long as the rest of your food options are not packed with cholesterol or if you are not eating more than one egg a day. But if that is not true, you may consume way more cholesterol than you ideally should.
Although considerably healthy, you should avoid eating too many eggs. Excess cholesterol intake causes the body to store extra cholesterol and fat in the body, which may cause cardiovascular complications.
If you wish to cut back on your cholesterol intake, you can consume only the egg whites, leaving the cholesterol-rich egg yolks behind.
But since you cannot make deviled eggs without the yolk, you can fill the yolk space with mashed avocado and mayonnaise instead.
However, this matter is not as serious as it looks. Having a few deviled eggs now and then is totally okay as long as you do not overindulge in their goodness.
Health Benefits of Deviled Eggs
Deviled eggs boast the same health benefits as plain eggs. Let us look at the top three health benefits you can attain by consuming deviled or plain eggs.
Aid In Hormone Regulation
Eggs are a healthy source of dietary cholesterol and saturated animal fats, both of which are crucial testosterone building blocks.
Studies show that individuals experiencing signs and symptoms of low testosterone levels can benefit from cholesterol and fat-rich food consumption, including eggs.
Excellent Protein Source
Eggs are an excellent protein source on their own and become even more packed with protein when they are deviled and other ingredients, such as cheese, are added to them.
May Help Reduce Hunger
Eggs are a rich source of dietary fats and protein, making them a satiating food option. Research shows that foods packed with fat and protein do well in sustaining individuals and help in weight management by reducing hunger.
Deviled Eggs: Nutritional Profile
The nutritional profile of one serving – or one half of an extra large egg (around 35 grams) – is as follows. All Daily Value percentages are with respect to a 2000 calorie diet.
|Calories||79 (60 calories from fat)|
|Total fat||6.7 grams (10% Daily Value)|
|Saturated Fat||1.5 grams (8% Daily Value)|
|Trans Fat||0 grams|
|Cholesterol||109 milligrams (36% Daily Value)|
|Sodium||80 milligrams (3% Daily Value)|
|Potassium||48 milligrams (1% Daily Value)|
|Total Carbohydrates||0.6 grams (0% Daily Value)|
|Dietary Fiber||0.2 grams (1% Daily Value)|
|Vitamin A||3% Daily Value|
|Vitamin C||0% Daily Value|
|Calcium||2% Daily Value|
Deviled Eggs Keto Friendly Recipe
|Whole Egg, Low-Carb Mayonnaise||¼ cup|
|Dijon mustard||1 teaspoon|
|Hot Sauce||½ to 1 teaspoon|
|Lemon Juice||1 teaspoon|
|White Pepper||To taste|
|Chives||2 teaspoons (Finely chopped)|
- Heat tap water in a saucepan and add your eggs to it.
- Place the saucepan on high heat and set a timer for 14 minutes once the water starts boiling.
- Remove the eggs from the water and add them to an ice water bowl. You can also run your eggs under cold water to cool them down.
- Once cooled, peel your eggs and cut each in halves.
- Scoop the yolk out of the eggs and place them in a small bowl.
- Add mayonnaise, lemon juice, dijon mustard, and hot sauce to the egg yolks and mix everything together with a spoon. Keep mixing until you attain a smooth consistency.
- Take a disposable piping bag and spoon the mixture into it.
- Cut the piping bag’s tip and pipe the mixture evenly into the empty yolk spaces in the egg whites.
- Season the deviled eggs with paprika and chives, and serve!
Deviled Egg Recipes Variations for Keto Diets
There are several other keto friendly deviled egg recipes that you should try. Let us look at some of our favorites!
Smoked Salmon Deviled Eggs
These deviled eggs are made with capers, smoked salmon, and dill
Bacon-Wrapped Deviled Eggs
These deviled eggs are wrapped in bacon and topped with a delicious combination of Dijon mustard, mayonnaise, and green onions.
Horseradish Deviled Eggs
These eggs are made by replacing regular mayonnaise with spicy horseradish mayonnaise.
Classic Deviled Eggs
These deviled eggs are made with the recipe given above with slight alternations: a combination of mayonnaise, salt, pepper, vinegar, and mustard.
There are certain other deviled eggs keto friendly variations that you can try as well.
If you do not like mayonnaise or do not want to consume it, you can substitute it with:
- Sour cream – offers a creamy and extra-rich filling
- Avocado – use the same amount of avocado as mayonnaise
- Yogurt – you can use French or Greek yogurt for a thick consistency
- Vegetable Oil – it is advisable to start with 2 tablespoons, but you can add in more to attain the desired smooth texture
- Hummus – this chickpea spread can give you a tangy kick
You can also use the following toppings for your deviled eggs and change them according to your taste and mood!
- Bacon Bits
- Smoked Lox Or Salmon
- Feta Cheese Or Blue Cheese
How To Store Deviled Eggs?
You can store your deviled eggs in the refrigerator for as long as three days. It is advisable not to freeze them!
Deviled eggs are a healthy, nutritious, and keto friendly food option, provided you consume them in moderation. Packed with essential nutrients and vital minerals, they are a yummy and healthy way to start your day or end it with a snack!
Now that you know the answer to “are deviled eggs keto friendly,” make sure to upgrade your keto game by eating them as a quick and easy breakfast or as a side dish to go with your meal!
If you'd like to learn more about keto friendly foods, please click on one of the links below to learn more about keto friendly foods:
Are Refried Beans Keto Friendly?
Are Buffalo Wings Keto Friendly?