Devilled Eggs with Greek Yogurt and Paprika
Classic devilled (deviled) eggs made lighter: the yolks are whipped with Greek yogurt and Dijon mustard instead of mayonnaise, then finished with smoked paprika and spring onions. 11g of protein in 3 halves.
Snack
35
Serves 4 (3 halves each)
Ingredients
- 6 medium eggs (US large)
- 4 tbsp (60g) 0% fat Greek yogurt
- 1 tsp (5g) Dijon mustard (check it is gluten-free if you need it to be)
- 1 tsp (5ml) lemon juice
- A pinch of salt and black pepper
- Half a tsp smoked paprika
- Half a tsp dried dill, optional
- 1 spring onion (scallion, about 15g/½oz), thinly sliced
Method
- Bring a pan of water to the boil. Lower in the eggs with a spoon, turn the heat down to a steady simmer and cook for 10 minutes, until hard-boiled.
- Lift the eggs into a bowl of cold water (with ice if you have it) and leave for 10 minutes. This stops them cooking, prevents a grey ring round the yolk and makes them easier to peel.
- Peel the eggs, halve them lengthways and pop the yolks into a bowl. Arrange the whites on a plate, cut side up.
- Mash the yolks with a fork until fine, then add the yogurt, mustard, lemon juice, salt and pepper and mix until smooth and creamy.
- Spoon or pipe the filling into the egg whites. Dust with the paprika and dill, if using, and scatter with the spring onion.
- Serve straight away, or cover and keep in the fridge for up to 2 days. Do not leave them out at room temperature for more than 2 hours.
Why it works
Three halves have about 11g of protein and only 116 calories, with about 1g of carbohydrate. Swapping the usual mayonnaise for Greek yogurt keeps the filling creamy with a fraction of the fat.
Why it is tagged for blood sugar. With almost no carbohydrate and plenty of protein, devilled eggs are a filling snack that is unlikely to cause a rise in blood sugar.
What about cholesterol? Eggs contain cholesterol, but for most people the cholesterol in food has a much smaller effect on blood cholesterol than saturated fat does. The NHS sets no limit on how many eggs healthy people eat, and US guidelines no longer set a daily limit for dietary cholesterol. If you have been told to watch your cholesterol, follow your doctor's advice.
Easy peeling. Eggs that are a few days old peel more easily than very fresh ones, and cooling them quickly in cold water helps the shell come away cleanly. For a party, double or triple the recipe and keep them covered in the fridge until serving.
Contains egg, milk and mustard. For other high-protein snacks, try the smoky roasted chickpeas or the tzatziki with vegetable sticks.
20
15
116
11
1
7
American
vegetarian, gluten-free
deviled eggs, devilled eggs, deviled eggs with greek yogurt, healthy deviled eggs, deviled eggs no mayo
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