If you’re on a low carb or keto diet, you might be wondering are deviled eggs keto friendly. Can you eat them while on your diet? We want to help answer this question for you today.
I mean, deviled eggs are one of the most popular appetizers in the world and there are even dozens of different versions of deviled eggs. It’s likely you’ll be tempted to eat one now and then, especially because they are often served at parties and might seem like the best option on the buffet.
» Try this Keto Avocado Egg Salad with Bacon.
Are Deviled Eggs Okay on a Keto Diet?
The answer is yes. Deviled eggs can be considered keto friendly.
Other things included in a deviled egg are mayonnaise, mustard, salt, and usually paprika sprinkled over the top. If these are the only ingredients added to the deviled eggs you’re eating, then they are definitely keto friendly.
Variations of Deviled Eggs
As we mentioned above, there are dozens of delicious variations of deviled eggs that you can make and enjoy. Some of them are better for you than others. Some of them might have added elements that are less keto-friendly.
Make sure you keep the following tips in mind to make them keto-friendly.
- Always use full-fat mayonnaise
- Don’t add ingredients that have added sugar
- Don’t use other dressings like Miracle Whip or a sweetened salad dressing
Are Deviled Eggs Healthy?
While eggs, and subsequently deviled eggs, are a healthy food, there are some factors that can make them unhealthy when not eaten in moderation.
Eggs are a very nutritional food that are high in protein and fat, which are two of the key components of a healthy low-carb diet. Thus, eggs or deviled eggs are a perfectly acceptable food for a keto diet.
However, an egg yolk also contains cholesterol. A medium-sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake. This is fine as long as your diet isn’t packed with other foods that are high in cholesterol, or you’re not eating more than 2 eggs a day.
Eggs do contain cholesterol and that’s why you should avoid eating too many. It’s the egg yolk that contains the cholesterol, so if you’re looking to cut back on your cholesterol intake, you can just eat the egg whites, but it’s not really possible to make deviled eggs without the yolks.
If you wanted to give it a try, you could remove the yolks and fill the eggs with mashed avocado and mayonnaise instead.
Eating too many eggs will cause your body to store extra fat and cholesterol. However, studies have shown that the cholesterol in eggs does not have a significant effect on blood cholesterol.
As Healthline says, “Eating a few eggs won’t cause a high rise in cholesterol levels.” So having a few deviled eggs now and then is not unhealthy. It’s only when you overindulge that you might have cause for concern.
Benefits of Deviled Eggs
The high amount of fat and protein in Keto deviled eggs can help you stay full for longer and keep you from craving other types of food.
In addition, these low-carb deviled eggs are also very high in vitamins. For example, there are vitamins B6, C, E, and K, which help your body function properly.
Keto Deviled Egg Recipe
The best way to make keto-friendly deviled eggs is to combine the egg yolk with full-fat mayonnaise, a dash of yellow mustard, salt, and a sprinkle of paprika.
Here’s what you’ll need:
Makes 1 dozen
- 6 large eggs, hard boiled, peeled, sliced in half
- 2 tablespoons full-fat mayonnaise
- 1/4 teaspoon yellow mustard
- 1/8 teaspoon salt
- 1/8 teaspoon paprika (Spanish or smoked)
Put the egg yolks, mayonnaise, mustard, and salt in a bowl and mash until well combined. Transfer the mixture back into the egg white shells. Sprinkle with paprika.
What Is In a Deviled Egg?
Most deviled eggs contain some combination of mayonnaise, mustard, vinegar, salt, and pepper. Some recipes also call for additional ingredients such as onions, relish, or bacon.
When watching your carbs, you just want to make sure none of the ingredients contain added sugar. If you stick to the ingredients above, then the deviled eggs you make will definitely be keto friendly.
What Makes Deviled Eggs a Popular Choice for Low Carb Diets?
Deviled eggs are a popular choice for low carb diets because they are high in protein and healthy fats, but low in carbs. They make a perfect snack or appetizer for those on a keto diet. And, since they are so easy to make, they are a great option when you need a quick and easy meal or snack.
- Deviled eggs are high in protein and fat.
- Deviled eggs are a good choice if you are trying to lose weight, because they help you feel full and satisfied for longer.
- Deviled eggs have a lot of protein and vitamins.
- They’re a source of heart healthy omega-3 fatty acids.
- They are quick and easy to prepare and a very popular appetizer for parties.
Best Deviled Egg Recipes for a Keto Diet
If you are looking for keto-friendly deviled egg recipes, we have a few favorites for you to try. There are many different recipes for deviled eggs, but these are some of our favorites:
- Bacon-Wrapped Deviled Eggs: These eggs are wrapped in bacon and then topped with a mixture of mayonnaise, Dijon mustard, and green onions.
- Horseradish Deviled Eggs: These eggs are made with a spicy horseradish mayonnaise.
- Smoked Salmon Deviled Eggs: These eggs are made with smoked salmon, capers, and dill.
- Classic Deviled Eggs: These are the traditional deviled eggs, made with mayonnaise, mustard, vinegar, salt, and pepper.
Now we’ve answered the question of whether deviled eggs are keto-friendly. Deviled eggs are a great snack that you can eat in moderation at a party to ensure you’re not overdoing it on the carbs.
They also make a good side dish to go with your meal, or for a quick and easy breakfast. However, you need to pay attention to the ingredients you use to make them.
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Laura is an avid home cook and recipe creator. She shares her favorite low-carb recipes here that are both easy to make and full of flavor, so you don’t even miss the carbs.