What’s not to love about the combination of avocado, lime juice, eggs, and cilantro? We’re not quite sure, which is why we are drooling over these Avocado Deviled Eggs. The addition of avocado adds a surprising flavor twist in this already classic recipe, which makes it perfect for appetizers, lunch meals, or snack time. Nutritionally speaking, the avocados provide nearly 20 essential nutrients, including fiber, potassium, vitamin E, B-vitamins, and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit (1). You can also use avocado as a butter or fat substitute, as it may help reduce dietary intake of saturated fat, calories, sodium, and cholesterol (2). In fact, avocados are naturally cholesterol free, and over 75% of the fat in avocados is “good fat”, making them a great substitute for foods high in saturated fat. One serving size is 50 grams (or 1/3 of a medium sized avocado), so go ahead and enjoy the creamy textures in your daily diet. You can learn more about avocados here!
Avocado Deviled Eggs
- 6 large eggs
- ⅓ cup mashed avocado
- 1 teaspoon lime juice
- 2½ teaspoons salsa
- ½ teaspoon sea salt
- Dash of black pepper
- Cilantro, for garnishing
- Saucepan with lid
- Bowl with ice water
- Sharp knife
- Mixing bowl
- Dinner fork
- Sealable plastic bag (like Ziploc) or piping bag with a round tip
- Fill a saucepan halfway with room temperature water, and place the pan over medium-high heat. Once the water reaches a rolling boil, remove the pan from the heat, and let stand for 12 minutes covered.
- Gently tap the eggs against the counter to crack the shell in several places, then immerse in ice water for a few minutes. This will allow for ease when peeling eggs.
- Slice the eggs in half (lengthwise). Gently remove the yolks either using your fingers or a teaspoon. Place the yolks in a mixing bowl.
- Place the egg whites on a platter, sliced side up.
- Using a fork, mash the yolks until they are in small pieces. Add the avocado, lime juice and salsa into the bowl and mix until the mixture is smooth.
- Place the filling in a plastic bag or pastry piping bag. If using a plastic baggie push all the filling to one corner, press any air out of the top, and snip one corner off with a pair of scissors. A spoon can also be used to fill the egg whites.
- Pipe the filling into the egg whites so that it is slightly overflowing. Sprinkle a pinch of cilantro on each egg white, and serve.
You can be creative with the garnish and add chopped tomatoes, hemp seeds, pumpkin seeds, or even cheddar cheese.
Deviled eggs are best served within the first 24 hours they are prepared. You can prepare them a day ahead of time and store them in a airtight container. Sprinkle the cilantro right before serving.
Extra deviled eggs can be refrigerated in an airtight container for a few days.
Disclaimer: Triad to Wellness participated in a sponsored event with Hass Avocados in the fall of 2016. Triad to Wellness did not receive compensation for this recipe.
Serving size: 2 halves Calories: 90 calories, Fat: 6 grams, Saturated fat: 2 grams, Carbohydrates: 1 gram, Sugar: 0 grams, Sodium: 185 milligrams, Fiber: 1 gram, Protein: 7 grams, Cholesterol: 205 milligrams
(1) Avocado nutrition facts. California Avocados. http://www.californiaavocado.com/nutrition
(2) Avocados as a butter or fat substitute. California Avocados. http://www.californiaavocado.com/nutrition/smart-substitutions