Ultimate Guide to Making Nutrient-Dense Deviled Eggs

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Nutrient-dense deviled eggs are a quick, simple way to pack a lot of nutrition in an easy, satisfying snack. 

Essential nutrients in deviled eggs ingredients

You’ll love this nutrient-dense deviled eggs recipe. Deviled eggs are a staple in my house. I love serving them as a healthy appetizer alongside my sourdough rye crackers or eating them for a quick snack. They’re super simple to make, and you only need a handful of ingredients. Substitute regular mayo with my GAPS-friendly paleo mayonnaise recipe to make your deviled eggs even more nourishing. I’ll also share my favorite tips on how to make deviled eggs nutrient dense!

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Health benefits of deviled eggs

I’m always looking for whole, unprocessed, quick meals and snacks I can make for my family. Deviled eggs are rich in protein, healthy fats, and antioxidants. On average, one egg has 6 grams of complete protein. Eggs also contain vitamins like B12, vitamin D, and healthy fats from the yolks. 

Healthy deviled eggs are delicious, easy to prepare, and highly customizable according to your dietary needs. If you don’t like mayo, I’ve seen easy deviled egg recipes that use avocado or Greek yogurt instead of mayonnaise. You can also adjust the salt, spices, and herbs to your liking. 

Choosing nutrient-rich ingredients 

I usually use eggs from the chickens in my backyard. If fresh eggs are available, I recommend buying them from a local farm. If not, organic, pasture-raised eggs from the supermarket are a great alternative. 

Another big benefit of deviled eggs is that you can add other nutrient-dense ingredients. I love the idea of topping them with salmon roe afterward. Salmon roe is rich in omega-3 fatty acids, vitamins, and minerals, including vitamin D and B12.

This is my favorite way to make deviled eggs. The recipe is based on the one in Suzanne Gross’s The Nourishing Traditions Cookbook for Children. I like this cookbook because it has many fun, easy recipe ideas for anyone who wants an easy introduction to Nourishing Traditions recipes. Additional ingredients like mustard or paprika can add antioxidants and extra flavor. These deviled eggs also make an excellent side for grilled meats, sandwiches, or BBQ dishes.

A great way to elevate deviled eggs is by adding a little salmon roe or caviar on top of each one. Salmon roe is incredibly nutrient-dense. Salmon eggs were one of the foods that Dr. Weston A. Price was discovered on his travels. He found out that different very healthy cultures that lived in areas where roe was accessible would have these as a first food for babies and encourage pregnant women to eat them and parents before having children. Fish eggs are especially rich in vitamins that may help brain health and hormone balance (source). Adding a bit of salmon roe boosts the nutritional value and gives the dish a burst of flavor. 

How to make nutrient-rich deviled eggs

Ingredients:

• 12 hard boiled eggs
• 1/2 cup mayonnaise 
• 1 teaspoon Dijon mustard
• Mineral salt and pepper to taste
• Paprika to taste
• Salmon roe or caviar (optional)

Instructions:

1. Begin by hard-boiling the eggs: Add eggs in a single layer to a pan and cover them with water and add a lid. Bring water to a boil, then remove the pan from the heat and set a timer for 10 minutes. Keep the lid on the pan during this time. When the timer goes off, the eggs are cooked.

2. Chill the cooked eggs in cold water to stop the cooking process. 

3. Peel the eggs and slice them in half lengthwise.

4. Carefully scoop out all the yolks and place them in a bowl.

5. Mash the yolks with mayonnaise, mustard, salt, and pepper until smooth. 

6. Spoon a dollop of the yolk mixture into each of the egg whites.

7. Garnish with paprika or salmon roe. 

Serving nutrient-dense eggs is great for events or potlucks

Organic deviled eggs are always a classic at events or potlucks because they are satisfying, versatile, and easy to make. They are one of my favorite nutrient-rich egg recipes. Making smaller or larger batches is also simple. If you’re hosting a larger gathering, double or triple the recipe to suit the number of guests. For smaller batches, reduce the number of eggs while maintaining the same ratio of filling ingredients.

How long do organic deviled eggs last?

Once prepared, store your deviled eggs in the refrigerator. Consume within three to four days.

How can I store filled deviled eggs without ruining them?

Place them in an airtight container in a single layer to prevent them from moving or tipping over. You can also cover them loosely with plastic wrap to help prevent them from drying out and refrigerate overnight. They also make deviled egg trays with little indentations to keep the eggs from moving around, like this nice wooden one.

What are some other add-ons I can include in my deviled egg recipe?

You could puree chicken liver and mix it with the egg yolks. Topping your deviled eggs with bacon is also a tasty idea!

Choosing organic, pasture raised eggs and why it matters

I get a lot of questions about whether or not it’s important to buy organic, pasture raised eggs. The best nutrient-rich egg recipes use organic eggs from hens on grass. Here’s why it’s worth buying better eggs:

• Organic eggs from hens on pasture have a higher nutritional value than non-organic eggs from hens in confinement. They often contain higher omega-3 fatty acids, vitamin E, and antioxidants. 
• Conventional egg production usually requires using synthetic pesticides, herbicides, and antibiotics. These chemicals can end up in your eggs. 
• Organic hens on grass are generally raised in better living conditions, able to run around and catch bugs under the sunshine.

Does eggshell color matter?

A few people have also asked me about the difference between eggshell colors and if it affects the nutritional value. Generally speaking, all organic eggs have the same nutritional value. The color of an egg depends on the breed of the chicken. There are both white and brown organic eggs. 

Whenever you use eggs, always check the shell before consuming it. If the shell is slimy, cracked, or powdery, it could indicate bacteria. You can also wash your eggs before cooking them. 

How to Make Deviled Eggs Nutrient Dense Video

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Share your egg-peeling secrets and nutrient-boosting tips below

I know there are a bunch of hacks people use to make peeling eggs easier. I tried out a few tricks, like poking them first and putting soda in the water. I’d love to hear if anyone has a trick to make peeling eggs easier. Do you have a favorite nutrient-dense deviled eggs recipe or nutrient-boosting tips? 

Please leave me a comment and let me know!

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Mineral salt

Dijon mustard

Pepper

Paprika

Wooden deviled egg tray

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GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.

The information in this blog post is my personal experience and opinion. It is for general information purposes only, may not apply to you as an individual, and is not a substitute for your own physician’s medical care or advice. Always seek advice from your physician or another qualified health provider with any questions you may have regarding nutrition, medical conditions, and advice. Never disregard medical advice or delay seeking medical care because of something you have read on this blog.