Deviled Eggs: A Keto-Friendly Snack?

Deviled eggs are a popular appetizer or snack, but are they keto-approved? The short answer is yes, but with some caveats. Eggs are naturally keto-friendly, being high in protein and low in carbs. However, it's the ingredients added to make deviled eggs that can sometimes be problematic. Many recipes call for mayonnaise, which can contain added sugar. To make truly keto-friendly deviled eggs, it's best to make your own mayonnaise from scratch or choose a store-bought option with no added sugar or thickeners. Alternatively, you can use avocado or hummus as a substitute for mayonnaise.

Keto-friendly mayonnaise

Mayonnaise is a sauce made from a blend of oil, egg yolks, and vinegar or lemon juice. It is a necessary condiment for many keto recipes as it adds flavour and creaminess to dishes and is a great way to add healthy fats to your diet.

When looking for a keto-friendly mayonnaise, it is important to choose one with minimal or no added sugars or other non-keto-friendly ingredients. Here are some tips on what to look for:

• Oil: This is one of the most important ingredients in mayonnaise and it greatly impacts the texture, flavour, and nutritional value of the final product. Avocado oil is a good option as it contributes healthy fats and other nutrients without any flavour. Olive oil and coconut oil are healthier options than traditional oils and offer more nutritional benefits, but they can overpower the flavour of the mayonnaise. Soybean and canola oils are common in store-bought mayonnaise but these types of oils often come with added sugar and artificial ingredients.
• Eggs: It is best to choose organic, cage-free, or free-range eggs.
• Added sugars: Sugar is a no-go on a keto diet, so always choose sugar-free mayo brands.
• Artificial ingredients: Colours, flavours, disodium EDTA, and other artificial ingredients are best avoided.
• Primal Kitchen Avocado Oil Mayo: Made with avocado oil and organic eggs, this mayo is the best choice for the ketogenic diet. It has zero net carbs and 12 grams of fat per serving.
• Sir Kensington's Avocado Oil Mayonnaise: This mayo is both Paleo and Keto-certified and uses 100% avocado oil. It has zero net carbs and 10 grams of fat per serving.
• Chosen Foods Classic Mayo: This creamy mayo is made with common, easy-to-pronounce ingredients like avocado oil, egg yolks, and organic whole eggs. It has zero net carbs and 11 grams of fat per serving.
• Thrive Market Coconut Oil Mayonnaise: This mayo is packed with good fats from superfood coconut oil. It has zero net carbs and 11 grams of fat per serving.
• Primal Kitchen Vegan Mayo with Avocado Oil: A plant-based option made without eggs, this mayo is perfect for those on a vegan keto diet. It has zero net carbs and 11 grams of fat per serving.

You can also make your own keto-friendly mayonnaise at home. Here is a basic recipe:

Ingredients:

• 1 large egg at room temperature
• 1 tablespoon Dijon mustard
• 1 tablespoon distilled vinegar
• ¼ teaspoon sea salt
• Avocado oil, coconut oil, or olive oil

Instructions:

• Add the egg to a jar and use an immersion blender to blend for 30 seconds.
• Add in the mustard, vinegar, and salt. Blend again for 10 seconds.
• With the immersion blender running, very slowly stream in the oil until incorporated.
• If the mixture is too thin, stream in a bit more oil while blending until thickened.
• Store in an airtight container in the refrigerator for up to one week.

When making keto mayo at home, you can experiment with different ingredients to create unique flavours. For example, you can add garlic powder, lemon juice, or cayenne pepper to give your mayo a kick.

Mustard

The role of mustard in deviled eggs is to provide a tangy and zesty kick to the creamy yolk mixture. It adds a sharp and pungent flavour that complements the richness of the mayonnaise or other binding agents used. The amount of mustard added can be adjusted to personal preference, but typically, a ratio of one teaspoon of mustard to six eggs is a good starting point.

When making deviled eggs, it is essential to create a smooth and creamy yolk mixture. This is where the type of mustard used can make a difference. Dijon mustard, with its finer texture, tends to blend more seamlessly into the mixture, resulting in a smoother consistency. On the other hand, yellow mustard has a coarser texture and may require a bit more mixing or processing to achieve the same level of creaminess.

In addition to its flavour contribution, mustard also has functional benefits in deviled eggs. The mustard helps to emulsify the yolk mixture, ensuring that the various ingredients combine evenly and creating a stable emulsion. This emulsifying property of mustard contributes to the desired creamy texture of the filling.

When preparing deviled eggs, it is recommended to add the mustard gradually and taste as you go. This allows for better control over the flavour profile and ensures that the mustard doesn't overpower the other ingredients. Additionally, some recipes call for a combination of both yellow and Dijon mustard, creating a well-rounded flavour with a balance of tanginess and spice.

Boiling the eggs

Firstly, place your desired number of eggs in a pot or saucepan. It is recommended to use room-temperature or older eggs, as they are easier to peel after boiling. Cover the eggs with cold water by about 1-1.5 inches. This step is crucial as it ensures the eggs are not overcooked. Bring the water to a rolling boil over high heat.

Once the water reaches a rolling boil, turn off the heat source and cover the pot. Let the eggs sit in the hot water for a specified amount of time, depending on your desired yolk consistency. For a runny, creamy yolk, 8-10 minutes is sufficient. If you prefer a more cooked yolk, leave the eggs in the hot water for 12-14 minutes. The longer the eggs are exposed to heat, the firmer and paler the yolks will become.

After the allotted time, drain the hot water and immediately transfer the eggs to an ice bath or a bowl of ice water. This step is essential to halt the cooking process and prevent overcooking, ensuring the eggs remain moist and the yolks retain their vibrant yellow colour. Leave the eggs in the ice bath for at least 14 minutes.

If you plan to eat the eggs right away, carefully peel the shells and proceed to the next step of making deviled eggs. However, if you're not going to consume them immediately, you can leave the eggs unpeeled and store them in the refrigerator for up to five days.

Filling the eggs

Bacon and Chive Deviled Eggs

Add chopped bacon and chives to the basic filling mixture. You can also garnish with a piece of bacon and some chives for added flavour and presentation.

Sriracha Deviled Eggs

If you like it hot, then add some sriracha to your basic filling mixture. You can adjust the amount of sriracha to your taste preference and spice tolerance.

Curry Deviled Eggs

Add some curry powder to your basic filling mixture for an aromatic and flavourful kick. This is a great option if you like your devilled eggs with a bit of a kick but don't want them too spicy.

Avocado Deviled Eggs

For a creamy and unique twist, replace the mayonnaise in the basic filling mixture with avocado and sour cream. You can also add lime juice, cayenne pepper, black pepper, and salt to enhance the flavour.

BLT Deviled Eggs

Add crumbled cooked bacon, sun-dried tomatoes, and green onion to the basic filling mixture. This combination is sure to be a crowd-pleaser and is perfect for a party or gathering.

Green Goddess Deviled Eggs

For a fresh and herbal twist, top your devilled eggs with thin slices of radish and celery, and chopped parsley and tarragon. This variation adds a crunchy and colourful dimension to the classic dish.

Dilly Tuna Deviled Eggs

For a savoury and tangy flavour, top your devilled eggs with oil-packed tuna, chopped red onion, fresh dill, and lemon zest. This combination is sure to impress your guests or family.

Smoked Salmon and Chive Deviled Eggs

Combine smoked salmon and chive with either sour cream or crème fraiche for a luxurious and elegant twist on the classic devilled eggs. This variation is perfect for a brunch or special occasion.

Remember, the beauty of devilled eggs is that you can get creative and experiment with different ingredients and flavour combinations. Don't be afraid to try something new and make it your own!

Storing and making ahead

Deviled eggs are a great make-ahead dish, perfect for holidays, large parties, or potlucks. Here are some tips for making and storing them in advance:

Boiling and Preparing the Eggs:

Start with room-temperature eggs and add enough water to cover the eggs by about 1.5 inches. Bring the water to a rolling boil, then turn off the heat and let the eggs sit, covered, for 10 to 15 minutes. For easier peeling, submerge the boiled eggs in an ice bath for around 15 minutes, then peel each egg under running water. Cut the peeled eggs in half and carefully scoop out the yolks. Place the egg white halves in an airtight container and store them in the refrigerator.

Making the Filling:

You can make the yolk mixture according to your chosen recipe. Some recipes suggest using mayonnaise, while others offer alternatives like avocado, vegetable oil, hummus, yogurt, sour cream, or blue cheese. Add your chosen ingredients to the yolks and mix until smooth. Transfer the filling to a disposable piping bag or a ziplock plastic bag. Seal the bag, removing as much air as possible, and store it in the refrigerator.

Storing and Transporting:

Deviled eggs are best assembled just before serving. However, if needed, you can pipe the filling into the egg whites and store them in the refrigerator for up to six hours. If you're transporting the deviled eggs, use a mini muffin tin, an ice cube tray, or a deviled egg carrier to prevent them from moving around and creating a mess. Fully assembled deviled eggs can be stored in the refrigerator for up to two hours before serving.

Garnishing:

Add your chosen garnishes just before serving to ensure the best texture and flavour. Some popular options include bacon, nuts, crispy onions, fresh herbs, paprika, and parsley.

Storage Time:

It is recommended to consume deviled eggs within two days of preparation to ensure the filling doesn't dry out and the egg whites remain fresh.

Frequently asked questions