Deviled eggs are an apt name for this irresistible appetizer commonly served at picnics and parties. They may be tempting, but the reason people try to resist has nothing to do with the devil – most modern day recipes pile on unhealthy or highly processed ingredients like mayonnaise.
However, deviled eggs weren’t always so unnatural. In fact, some form of the recipe dates back as far as the Romans, who loved to serve eggs covered in spices for fancy meals (1). As you might imagine, this savory recipe has changed over the years and keeps evolving. Today, many are adding a healthier, more natural twist by substituting creamy avocado for mayonnaise. So there’s no reason to feel guilty.
Malevolent mayonnaise – the devil within
Maybe saying mayonnaise is evil is a bit of an exaggeration, but it certainly isn’t healthy, either. Even before taking a look at the ingredients, on average, one tablespoon of mayonnaise has about 100 calories, 11 grams of fat, and 85 mg of sodium (2). To make about 6 devilled eggs, recipes normally call for 3 or 4 tablespoons, so you can see how this quickly adds up.
Light mayonnaise may be even worse – if you remove fat you need to add something else to make up for the lost flavor. Most companies end up adding more sugar or artificial sweeteners and salt (3).
Oils used in mayonnaise can cause inflammation
Unfortunately, that isn’t the only drawback of using mayonnaise. Most store-bought mayonnaises are made with soybean or canola oil. A study published in PLOS ONE comparing diets high in coconut oil, soybean oil and fructose in mice found that mice consuming soybean oil were much more likely to gain weight and become diabetic (4).
Since other studies have shown similar results, the authors think the main cause of these negative health benefits might be linoleic acid, a type of omega 6 fatty acid found in vegetable oils, including soybean and canola oil.
According to the University of Maryland Medical Center, the health benefits of omega 6 and 3 are numerous. These fatty acids are necessary for normal bodily functions and play an important role in brain, skin, bone, and metabolic health. Humans can’t produce them naturally, so they have to get them from their food.
However, it’s important to maintain a balance between omega 6 and omega 3. Omega 6 tends to cause inflammation. When it’s balanced with omega 3 fatty acids, this usually isn’t a problem, but unfortunately, since most Americans rely heavily on vegetable oils, they consume 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids (5).
Enter the avocado – an angelic alternative
Thankfully, you can do away with the unhealthy aspects of deviled eggs by substituting mayonnaise with avocado. Its creamy consistency and rich, savory flavor perfectly mimic mayonnaise (minus the inflammatory soybean and canola oils).
Using avocado adds many other benefits as well. On average, one avocado has dozens of vitamins of minerals:
13 grams of fiber or over 52 percent of the daily value, making it a perfect food for those following a high fiber diet
33 percent of the daily value for vitamin C, which helps boost immunity
over 50 percent of the daily value for potassium, which is important for a healthy heart
41 percent of the daily value for folate, which helps repair DNA
28 percent of the daily value for vitamin B 5, which plays a role in the adrenals
19.7 grams of monounsaturated or “good” fat for a healthy heart
4 grams of protein (6)
Hard boiled eggs – once demonized, they’ve been proven innocent
A decade ago, eggs were demonized for being high in cholesterol. However, now studies show eating normal amounts of cholesterol doesn’t cause high blood cholesterol (7).
Actually, eggs are anything but unhealthy. They’re a rich source of selenium, vitamin B12, and iron (8). They’re packed with protein, too. One boiled egg has about 6 grams of protein, which makes them a particularly filling and healthy choice (9). They also provide about a fourth of the daily recommended intake of choline, an essential nutrient important for metabolism and brain functioning (10).
Recipe: No Mayo Devilled Eggs with Avocado Filling
This simple yet deliciously smooth and healthy recipe for no mayo devilled eggs filled with avocado was inspired by Food. It doesn’t require much time or ingredients and makes for a perfect snack or appetizer.
Serves: 24
Prep time: 15 minutes
Cook time: 5 minutes
Ingredients:
12 whole eggs
3 tablespoons fresh cilantro, chopped
1 tablespoon fresh chives, finely chopped
2 whole avocados
½ teaspoon paprika
Salt to taste
Directions
Boil eggs for about 9 minutes.
While eggs are cooking, prepare the other ingredients. Chop the fresh cilantro and chives and set aside. Peel the avocados and remove the pits. Mash the avocados in a medium bowl until smooth.
Run the eggs under cold water and remove shells.
Slice eggs in half and remove the yolks, placing them in the bowl with the mashed avocado. Place egg whites on a tray.
Mix the avocado and yolks together until creamy.
Fold fresh cilantro, chives, and salt into the avocado and yolks.
Fill the egg whites with the avocado mix and sprinkle paprika on top.
Chill eggs in the refrigerator before serving.
This no mayo deviled eggs with avocado filling should last about two days. Store them in an airtight container in the refrigerator or cover them with plastic wrap.
Keep in mind that avocado can substitute mayonnaise in other recipes as well. It’s also possible to make your mayonnaise at home, free from preservatives and pro-inflammatory oils.
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