Healthy Stuffed Eggs for Parties or Starters

Deviled or stuffed eggs are crowd pleasers, but they can be high in excess calories and fat from mayo. Serve these healthier stuffed eggs at parties and holidays, or keep some in the fridge for a healthy snack. They’re also good as a gift for the host or hostess when you’re a guest so you can be sure you’ll have a good source of protein at the event.

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The basic recipe is good on its own because eggs are already flavorful, but there are all kinds of ways to add flavor, nutrition, and a wow factor. Here are some options.

• Add crunch and flavor with ¼-½ cup of finely chopped vegetables like sweet red bell peppers, peppery green bell peppers, diced red onion, nutty arugula, or chopped tomatoes.
• Make the filling southwest-style with 2 tablespoons of frozen corn, 2 tablespoons of black beans, 2 tablespoons of salsa, ½ teaspoon of cumin, and 1 ounce of shredded cheddar cheese mixed into 3 egg yolks. Sprinkle with chili powder and drizzle with lime juice. Garnish with a sprig of cilantro if desired.
• Turn your eggs into a Mediterranean diet masterpiece with a filling made from ¼ cup of crumbled feta cheese, 2 tablespoons of sliced kalamata olives, ¼ cup of chopped cucumber or zucchini, ½ teaspoon of dried oregano, and 3 egg yolks.
• Give an Italian twist with 1 teaspoon of Italian herbs, ¼ cup of chopped tomato, 2 ounces of parmesan cheese, and ¼ cup of low-fat ricotta instead of yogurt. 
• Add protein and style by topping each egg with a cooked shrimp and leaf of spinach.

To hard boil eggs, place eggs in a pot and cover them with water. Bring the water to a boil, cover the pot, and turn off the heat. Let the eggs stand for 20 minutes, then drain and rinse. 

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If your eggs don’t boil well, don’t worry! You can turn them into egg salad using the same ingredients, but all chopped up. It’ll be delicious, and you can serve it on whole-grain toast or on leaves of lettuce. 

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These eggs are good as an appetizer, but you can have them as part of your main meal. Serve them with a salad or steamed or roasted vegetables, along with cooked whole-grain pasta, brown rice, or quinoa. 

Basic Recipe for Healthy Stuffed Eggs

Makes 6 servings (12 halves)

Ingredients: 

• 6 hard-boiled eggs, peeled, or 12 egg white halves and 3-6 egg yolks
• ¼ cup of mashed avocado, hummus, or plain yogurt
• 1-2 teaspoons of dijon mustard
• Sprinkle of paprika
• Salt and pepper to taste

Instructions: 

1. Cut the eggs in half lengthwise and scoop out the yolks, being careful to keep the white halves intact. 
2. In a small bowl, mash together 3-6 yolks, dijon mustard, and salt and pepper to taste. Add any other filling ingredients as desired. 
3. Scoop the filling into each egg half.
4. Add any toppings or spices. Refrigerate until ready to serve.

Nutrition information per serving: 80 calories; 6 grams of fat; 2 grams of saturated fat; 190 mg of cholesterol; 50 mg of sodium; 1 gram of carbohydrates; 0.5 grams of fiber; 6 grams of protein

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