Not-So-Devilish Eggs: Recipe Makeover

By Sidney Fry, MS, RD
April 01, 2013
Credit: Photo: Randy Mayor
Quick pickled onions, creamy Greek yogurt, and fewer yolks make these stuffed eggs more heavenly.
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How to Make Healthy Deviled Eggs

Credit: Photo: Randy Mayor
Lord, they do like their deviled eggs down South: a luxe, creamy concoction of mayo, pickles, and mashed yolk piled into a perfect egg-white boat. And, of course, this snack is also favored on Easter and Passover tables, and then bound to pop up at any good backyard summer feast. Only problem: At 150 calories of yum a pop, they're an indulgence, and they tend to be served in large numbers. Our challenge was clear.

Classic 
150 calories per serving
12 grams total fat
372 milligrams sodium

Makeover
76 calories per serving
4.8 grams total fat
157 milligrams sodium

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Good Egg Tip #1: Fewer Egg Yolks

Credit: Photo: Randy Mayor
The yolk is the source of fat in eggs. It's not much, but it adds up when mixed with other fats, like mayo. We discard two, saving 14 calories and 1g fat per serving.

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Good Egg Tip #2: 2% Greek Yogurt

Credit: Photo: Randy Mayor
Equal parts yogurt and heart-healthy canola mayonnaise lighten the filling, saving 53 calories and 6g fat per serving over heavy mayonnaise.
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Good Egg Tip #3: Quick Homemade Pickled Onions

Credit: Photo: Randy Mayor
These zesty onions, made easy in the microwave, replace traditional sweet pickle relish to save 40mg sodium per serving.
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By Sidney Fry, MS, RD