Deviled eggs are possibly one of the most popular foods served at Easter dinner. They can also be one of the most nutrient dense items on the menu. Eggs are an excellent source of protein with one egg serving as an ounce equivalent of the daily protein recommendation. Studies show that consumption of one egg per day is fine for most healthy people and does not increase their risk for heart disease.
A large egg provides 13 vitamins and minerals, 70 calories, 5 grams of fat, 1.5 grams of saturated fat and 185 milligrams of cholesterol. The Dietary Guidelines for Americans recommend that we consume fewer than 300 milligrams of dietary cholesterol per day. An egg can fit into a healthy meal plan that includes other foods low in saturated fat. Although most of the calories and fat are found in the yolk, it also contains many nutrients that make the egg the protein powerhouse that it is.
For family members who need to limit cholesterol, they may eat the white portion only or use an egg substitute that contains no yolk. Egg substitutes are typically produced from the protein-rich white and are fortified with vitamins and minerals. Color is added for visual appeal.
To prepare a healthier version of deviled eggs for Easter dinner, use lower fat mayonnaise and use less salt. Preparing deviled eggs without using the yolk will reduce saturated fat and cholesterol. Follow these steps:
Please contact your local extension office for more information.