Recipes · American · Appetizers
Deviled Eggs with Avocado and Onion
One serving has 496 kcal and 22 g protein, and at least a fifth of a woman's daily need of choline (124%), selenium (90%), riboflavin (71%), cobalamin (65%), vitamin K (51%) and phosphorus (50%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (326 g)
- Difficulty: Easy
- Diets: Gluten-free, High protein, Low carb, Halal, Kosher
- Contains: egg, mustard
Ingredients
- 150 g Egg, whole, raw
- 50 g Onions, raw
- 100 g Avocado, raw
- 5 g Mustard, prepared, yellow
- 14 g Mayonnaise, regular
- 5 g Lemon juice, raw
- 1 g Salt, table
- 1 g Spices, pepper, black
Method
- Place the eggs in a medium saucepan and add enough water to cover them by at least 1 inch. Bring the water to a boil over medium-high heat. Once boiling, reduce the heat to low and simmer the eggs for 9-12 minutes for hard-boiled eggs. Transfer the eggs to a bowl of ice water and let them cool completely (about 5 minutes). Cooling helps make peeling easier.
- Peel the cooled eggs carefully to avoid breaking the whites. Using a sharp knife, slice each egg in half lengthwise. Gently scoop out the yolks and place them in a mixing bowl. Arrange the egg whites on a serving platter.
- To the bowl with the yolks, add the diced onion, mashed avocado, Dijon mustard (or red pepper), mayonnaise, and lemon or lime juice. Use a fork or spoon to mash everything together until smooth and creamy. Taste the mixture and add salt and pepper to your liking.
- Use a small spoon or a piping bag to fill the egg white halves with the yolk mixture. Be generous to ensure each egg is filled well.
- Optionally, garnish the deviled eggs with a sprinkle of paprika, fresh herbs, or a slice of onion or avocado for presentation. Serve immediately or refrigerate for up to 2 hours before serving.
- Chef's Tips Onion Mellowing: For a milder onion flavor, sauté the diced onion in a small amount of oil until translucent before adding to the yolk mixture. Ripeness Check for Avocado: A ripe avocado will yield slightly to gentle pressure. If it's too firm, let it sit at room temperature for a day or two. Peeling Eggs Easily: Use older eggs (7-10 days old) for boiling. They are easier to peel than fresh eggs. Flavor Adjustment: Start with small amounts of mustard or red pepper and increase gradually to suit your spice preference.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 496 kcal | 23% |
| Carbohydrates | 16 g | |
| Water | 243 mL | |
| Fiber | 8 g | 27% |
| Protein | 21.6 g | 45% |
| Tryptophan | 0.01 g | |
| Threonine | 0.02 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.04 g | |
| Lysine | 0.04 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.03 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.03 g | |
| Histidine | 0.01 g | |
| Fat | 40.3 g | |
| Monounsaturated | 17.7 g | |
| Polyunsaturated | 10.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.4 g | |
| Saturated | 8.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 622 mg | |
| Calcium | 105 mg | 10% |
| Copper | 0.23 mg | 26% |
| Iron | 3.4 mg | 19% |
| Magnesium | 55.1 mg | 18% |
| Manganese | 0.21 mg | 12% |
| Phosphorus | 353 mg | 50% |
| Potassium | 785 mg | 17% |
| Selenium | 49.4 µg | 90% |
| Sodium | 734 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.78 mg | 71% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.09 mg | 2% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 199 µg | 50% |
| Cobalamin (vitamin B12) | 1.6 µg | 65% |
| Choline | 526 mg | 124% |
| Vitamin A | 280 µg | 40% |
| Vitamin C | 15.7 mg | 21% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.2 mg | 28% |
| Vitamin K | 46.2 µg | 51% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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