Deviled eggs are the ideal low-carb snack for a keto diet and make a fantastic party appetizer. These Everything Bagel Deviled Eggs are a fun twist on traditional deviled eggs. If you really want to take these up a notch they’re delicious with a little smoked salmon added into the yolk mixture!
The Healthiest Deviled Eggs You'll Try
These are some of the healthiest deviled eggs you'll ever try and here's why.
Eggs contain everything needed to bring forth life. Not surprisingly, they’re packed with nutrients including choline. They also contain zero carbs and have a 1:1 ratio of healthy fat to protein. Eggs contain the highest biological value protein of any whole food, meaning their amino acid composition is the most easily absorbed and used by the body!
Egg yolks are high in cholesterol which has given them an unfairly bad reputation for causing heart disease. In fact, cholesterol is heart-protective and eating whole eggs may help reduce heart disease risk.
We are also using heart-healthy avocado oil mayonnaise which is high in monounsaturated fats and low in omega 6s.
Finally, fish roe (in this case salmon roes) contains DHA, the most active type of omega-3 fats. DHA can decrease triglycerides and cardiovascular risk and protect against insulin resistance and type 2 diabetes. It can also improve learning ability and protect against cognitive decline!
More Mediterranean Keto Recipes
With the perfect balance of fats and nutrients, this low-carb recipe is a classic example of a Mediterranean-Keto meal. In fact, together with three co-authors, we developed over 100 more recipes exclusively for the The New Mediterranean Diet Cookbook.
This book is the first of its kind to include Omega-6 to Omega-3 ratios, full saturated, monounsaturated, and polyunsaturated fat breakdowns, and it's jam-packed with science and fun facts that will nourish not only your stomach but also your mind!
Preparation time
Hands-on: 10 minutes
Overall: 20 minutesNutritional values (per serving, 2 deviled eggs)
| Total Carbs | 1.1 | grams |
| Fiber | 0.1 | grams |
| Net Carbs | 1 | grams |
| Protein | 7.6 | grams |
| Fat | 14.2 | grams |
| of which Saturated | 2.7 | grams |
| Energy | 161 | kcal |
| Magnesium | 7 | mg (2% RDA) |
| Potassium | 74 | mg (4% EMR) |
Macronutrient ratio: Calories from carbs (3%), protein (19%), fat (78%)
Ingredients (makes 6 servings)
- 6 large eggs
- 4 tbsp avocado oil mayonnaise (60 g/ 2.1 oz) - you can make your own
- 2 tsp Dijon mustard
- 1/4 tsp sea salt
- pinch of black pepper
- 1 small jar salmon roe (50 g/ 1.8 oz)
- Optional: chives to for garnish
Instructions
- Place the eggs in a large pot and cover with cold water by 2 1/2 cm (1 inch). Bring to a boil over medium-high heat. Once boiling cover and remove from the heat, set aside 8 to 10 minutes. Rinse the eggs with cool water then peel and cut in half.
- Scoop out the yolks and place them in a small mixing bowl.
- Add in the mayonnaise, mustard, salt and pepper. Mix until smooth. If the mixture is too runny (this can happen if your yolks are still warm), chill for 30 minutes.
- Fill the center of each egg with the yolk mixture top with salmon roes, about a teaspoon each.
- Optionally, garnish with fresh chives. Serve immediately or store in an airtight container in the refrigerator for up to a day.
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