Keto Deviled Eggs

If you love deviled eggs, you're in for a treat with this keto-approved version of an all-time classic!

The combination of sour cream, mayonnaise, and Dijon mustard infuses these Keto Deviled Eggs with a tangy flavor, while the paprika adds hints of smokiness.

Taking less than 30 minutes to prepare, this low-carb appetizer is perfect for last-minute get-togethers or your next family barbeque. 

Why you’ll love this keto-friendly recipe 

Deviled eggs have been a party favorite for years, cherished for their bite-sized appeal and delicious flavors.

However, many conventional recipes include high-carb ingredients, such as bread crumbs, honey mustard, or sweet relish. 

Fortunately, this low-carb version utilizes nutrient-dense and keto-friendly ingredients that won't raise blood glucose or insulin levels. 

Eggs take center stage in this dish, and when egg yolks are blended with sour cream and mayonnaise, they create an irresistible silky texture and satisfying flavor profile.

The addition of Dijon mustard adds a tangy depth of flavor, enhancing the overall taste of this dish and making each mouthful even more delightful. 

In addition to being a delicious condiment, mustard offers many health benefits due to its antimicrobial, antibacterial, anti-diabetic, and antimalarial properties.

Furthermore, research published in Ethnopharmacological Investigation of Indian Spices found mustard seeds to be a great source of protein, fiber, minerals, vitamins, antioxidants, and phytonutrients.

Another reason to love this fail-proof Keto Deviled Eggs recipe is that it's incredibly versatile. You can customize the garnish and adjust the seasoning according to your preferences by adding diced bacon, avocado, or shredded cheese.

Moreover, this gluten-free recipe is an excellent option for those with celiac disease and gluten sensitivities. 

More ideas for your deviled eggs

Deviled eggs offer a versatile base for creativity. You can experiment with different seasonings, toppings, and ingredients to create unique and delicious variations for any occasion.

Here are a few mouthwatering ideas to get you started:

• Avocado deviled eggs: Replace mayonnaise with mashed avocado to create a nutritious dish that offers a creamy texture and is packed with healthy fats. 

• Mexican-style deviled eggs: Include salsa, jalapeños, and cilantro into the egg mixture for a spicy kick.

• Bacon ranch deviled eggs: For a more savory filling, combine egg yolks, sugar-free ranch dressing, and crumbled bacon.

• Pesto deviled eggs: Whip up homemade pesto and add it to the egg yolk mixture for an Italian-inspired dish.

• Bacon deviled eggs: Blend crumbled bacon into the egg yolk mixture for a salty and smoky addition.

• Keto deviled egg salad: Chop the egg whites and incorporate them into the egg yolk mixture, along with diced avocado, chopped lettuce, and crumbled bacon, to create a nutritious and filling meal.

Benefits of eggs on keto

There are endless reasons why eggs are a staple for many individuals following a nutritious keto diet. They’re budget-friendly, versatile, and easy to incorporate into meals any time of the day.

Eggs are also rich sources of vitamins A, E, and B12, which support healthy vision, skin, and red blood cell production.

Research published in the Journal of Obesity suggests that eating eggs offers 50 percent more satiety compared to white bread or ready-to-eat breakfast cereal. This is largely due to their high protein content, which regulates hunger hormones and helps maintain a feeling of fullness.

Additionally, egg yolks contain choline, which is crucial for neuronal health and brain function.

"Choline is an important nutrient needed for neurotransmitter production and plays a profound role in memory, mood regulation, and muscle control," explains Dr. Berg.

Despite previous concerns about eggs raising cholesterol levels, a study published in Nutrients reveals that dietary cholesterol has little impact on blood cholesterol levels and doesn’t increase the risk of cardiovascular disease.

This further solidifies the advantages of incorporating eggs into your daily diet, especially when following a nutritious low-carb diet such as Healthy Keto®. 

How to choose healthy eggs

When buying eggs, it's important to choose certified organic options whenever possible. 

Organic eggs come from chickens that are raised without the use of hormones or antibiotics. These chickens are also fed organic and soy-free feed, ensuring their diet and environment adhere to organic farming standards.

Additionally, opt for pasture-raised eggs from chickens allowed to roam freely outdoors and thrive on a natural diet of insects and plants. 

As a result, organic and pasture-raised eggs contain significantly more omega-3 fatty acids, vitamin D, and other essential nutrients than conventional eggs.

Furthermore, supporting local farmers who raise their chickens humanely is an excellent way to promote sustainable agriculture and ensure the welfare of animals.

What to serve with Keto Deviled Eggs

These Deviled Eggs make a decadent meal on their own, but you can also pair them with a wide range of low-carb options to create a well-rounded and wholesome meal. 

Here are a few suggestions of what to serve with these Keto Devilled Eggs.

Keto Almond Flour Crackers

Perfect for scooping up the creamy filling of deviled eggs, these Keto Almond Flour Crackers are a tasty low-carb alternative to store-bought wheat crackers.

Requiring only four simple ingredients, this recipe is easy to make and can be customized with your favorite seasonings.

Keto Asparagus with Cheese and Garlic

If you don't have the time to make a complete meal, this Keto Asparagus with Cheese and Garlic recipe is an excellent option to accompany your Deviled Eggs.

Fresh asparagus is roasted until tender and topped with melted cheese and garlic, offering delightful flavors that even picky eaters will enjoy. 

Keto Parmesan Mozzarella-Crusted Rib Eye Steak

Bring restaurant-quality cuisine to your table with this Keto Parmesan Mozzarella-Crusted Rib Eye Steak.

Top juicy steak with a crispy layer of parmesan and mozzarella cheese for a mouthwatering entrée that complements the velvety texture of Keto Deviled Eggs.

Keto “Potato” Salad

Who says you can't enjoy potato salad on keto? This Keto “Potato” Salad recipe replaces potatoes with cauliflower to create a low-carb version of the classic dish.

This keto-friendly salad pairs beautifully with Deviled Eggs and offers a delightful blend of flavors and textures. 

Keto Chicken Tenders

Easy to make and packed with flavor, these Keto Chicken Tenders are the ideal accompaniment to Deviled Eggs.

They're coated in a flavorful mix of almond meal, parmesan cheese, and spices before being baked to golden perfection.

Storing tips

Leaving the egg mixture at room temperature for over two hours can promote microbial growth and increase the risk of foodborne illness. To ensure safety, it's crucial to store deviled eggs correctly.

For leftovers, keep them in an airtight container and refrigerate for up to two days. If you need to store them longer, you can freeze these deviled eggs for up to one month. 

To do so, arrange the deviled eggs on a baking sheet and flash-freeze them for about an hour. Once frozen, transfer the eggs to a freezer-safe bag.

When you're ready to enjoy them, thaw the eggs in the refrigerator overnight and serve with your favorite low-carb accompaniments. 

Final thoughts

This easy-to-make Keto Deviled Eggs recipe uses nutrient-rich, low-carb ingredients, including eggs, mayonnaise, Dijon mustard, and spices.

Pair these bite-sized savory treats with your favorite low-carb dishes such as Keto Almond Flour Crackers, Keto Asparagus with Cheese and Garlic, or a delicious steak.

FAQ

1. How many carbs are in Keto Deviled Eggs?

This recipe contains only one gram of total carbs per serving, making it the ideal side dish or appetizer for individuals following a low-carb ketogenic diet. 

2. Are deviled eggs keto-friendly?

Yes, deviled eggs can be keto-approved if they’re prepared with low-carb ingredients.

3. Are deviled eggs healthy?

Yes, deviled eggs are nutritious if you select high-quality ingredients such as organic eggs, full-fat sour cream, homemade mayonnaise, and authentic Dijon mustard. 

4. How many eggs can I eat per day?

You can enjoy as many eggs as you like if you stay within your daily calorie and macro goals. 

However, it’s crucial to ensure that you include a variety of other nutrient-dense foods in your keto meal plan to achieve a balanced and varied diet.

5. How long do deviled eggs last in the fridge?

If stored properly, deviled eggs can last up to two days in the fridge. However, they must be refrigerated within two hours of serving to prevent bacteria growth.

Sources

1. https://www.igi-global.com/chapter/mustard

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/ 

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9143438/