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Looking for a lighter twist on the classic party appetizer? This Healthy Deviled Eggs recipe is made without mayo! Protein-packed Greek yogurt lightens them up while adding a tangy flavor and creamy texture. This quick and satisfying snack is always one of the best potluck dishes or favorite gluten free picnic foods.
Deviled Eggs Without Mayo
No party is complete without a platter of deviled eggs to go along with all the appetizers. While this might not be a classic deviled egg recipe, it sure tastes like it. In fact, they might be even better.
Traditionally, deviled eggs are made by hard boiling eggs, cutting them in half, then scooping out the cooked yolks. The yolks are mixed with a variety of ingredients, then stuffed back into the hole in the hard-cooked whites. The term “deviled” comes from the fact that mustard has long been used, and historically spicy recipes were given names associated with the underworld. Hence, deviled eggs.
One of the other common ingredients in these seemingly innocent little bites with a slightly fiendish name is mayonnaise. While mayo does make the filling creamy, it also means that these aren’t always the lightest option.
Are deviled eggs healthy?
Deviled eggs are high in protein and low in carbohydrates, making them a great keto and naturally gluten free dish. Eggs are high in vitamins, lutein, and choline. And myths about cholesterol in eggs being detrimental to heart-healthy have long been dispelled. Yes, you can include eggs in your heart-healthy recipes.
It is that mayo that can add extra fat and calories to the mighty egg when you make deviled eggs. However, one simple swap cuts the calories, but still keeps them gluten free, low carb, and totally delicious. And, as someone who isn’t a big fan of mayonnaise, my favorite mayo substitute works perfectly.
What is a good substitute for mayo in deviled eggs?
It’s creamy and tangy, so you keep the texture and flavor of a classic deviled egg with that zip of mustard. But you’ll definitely save a few calories and even add some extra protein. And the extra tanginess from Greek yogurt makes them taste even better, in my opinion.
Each half of a deviled egg has only 40-50 calories depending on whether you use nonfat, lowfat, or whole milk Greek yogurt. And there are basically no net carbs, so these are definitely a keto-friendly snack.
Now you can bring healthy deviled eggs to your next picnic or barbecue!
These healthy deviled eggs only have three main ingredients, plus salt and pepper and optional garnishes. Here’s a quick overview of what you’ll need, but be sure to scroll down to the recipe card for the full quantities.
- Eggs – hard boiled and cooled.
- Plain Greek yogurt – I usually use nonfat, but any kind will do, as long as it isn’t sweetened or flavored.
- Yellow mustard – this is the classic flavor, but you can use spicy brown mustard if that’s what you have.
- Salt and pepper
- Paprika and dill – for garnish, if desired
The best way to make hard boiled eggs
My favorite way to cook hard-boiled eggs is in my Instant Pot using the 5-5-5 method. Set the eggs on a rack in the Instant Pot and add 1 cup of water. Cook on Manual (High Pressure) with the timer set for 5 minutes. When the cooking time is up, let the pressure release naturally for 5 minutes before doing a Quick Release. Then place the eggs in an ice bath for 5 minutes to cool before peeling.
However, you can also cook eggs on the stove or in the microwave, slow cooker, oven, and air fryer. All of the details are in my post on how to make hard boiled eggs.
How to Make Healthy Deviled Eggs
Let’s briefly go over the basic process for making these deviled eggs without mayo. The full instructions are int he recipe card, but don’t miss my tips below.
Make the filling. Slice the cooled eggs in half and place the yolks in a bowl with Greek yogurt, mustard, salt, and pepper. Use a fork to mash the yolks and mix everything together until it is smooth.
Fill and garnish. Fill the egg white halves with the yolk mixture. Sprinkle with paprika, and garnish as desired. Keep them refrigerated until ready to serve.
How to Fill Deviled Eggs
- A spoon works fine, but it’s even easier to use a small cookie scoop.
- Want to get fancy? Try a dessert decorator to pipe it in.
- You can even use pastry bags and a simple round or star tip.
Making deviled eggs in advance
You have several options to make deviled eggs ahead of time.
- You can hard boil the eggs and keep them refrigerated (peeled or unpeeled) for two or three days. Then just prepare the filling right before serving.
- Or you can get them all ready and keep them lightly covered in the refrigerator for a day or two.
Because eggs are perishable, you should minimize the amount of time they are kept out of the refrigerator. If they are at room temperature, they should be discarded if they have been out for over 2 hours. But if they are out in the hot sun at a picnic, the amount of time that they are safe to eat is considerably less.
If you refrigerate deviled eggs right away in an airtight container, they are safe to eat for up to 4 days, but they will taste the best within 2 days. However, if you notice any unpleasant odor or an unusual color, they should be thrown away immediately.
You can’t go wrong serving healthy deviled eggs alongside any of your barbecue or picnic favorites like baked beans, coleslaw, and potato salad. It’s the perfect addition to these summertime main dishes:
Healthy Deviled Eggs
- 6 hard boiled eggs, chilled
- 1/4 cup plain Greek yogurt
- 2 teaspoons yellow mustard
- 1/4 teaspoon Kosher salt
- 1/8 teaspoon pepper
- paprika and/or dill for garnish, optional
- Slice eggs in half lengthwise. Place the yolks in a small bowl and the whites on a platter.
- Add the Greek yogurt, yellow mustard, salt, and pepper to the bowl with the yolks, and mash together with a fork, stirring until smooth. Adjust seasoning to taste.
- Fill the egg white halves with the yolk mixture. Sprinkle with paprika, and garnish with dill, if desired.