Are Deviled Eggs Good for Weight Loss?

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Deviled eggs served on a white plate (Are Deviled Eggs Good for Weight Loss?)

“Are deviled eggs good for weight loss?” Yes, they are okay to eat for weight loss as long as you use healthy ingredients to make them or eat them sparingly.

As a nutritionist, I can tell you that the only culprit I see in deviled eggs is the mayonnaise in them.

The problem with mayo is that they are high in fat and calories which are not exactly weight loss friendly because you risk going overboard with your overall daily caloric intake.

So as long as you moderate your mayo usage, use light mayo or swap it out with something low calorie, deviled eggs are perfectly okay to eat for weight loss.

In this article, I will be explaining the benefits of deviled eggs for weight loss, their downsides, how you can eat them on a weight loss diet, and some alternatives you can have instead of deviled eggs. Let’s get started.

Nutrition Facts of Deviled Eggs

As per, 2 prepared egg halves, 1/6 of the recipe (60g) provide the following nutrients: 

Serving Size: 2 egg halves

  • Calories: 134

  • Protein: 6 g

  • Carbs: 0 g

  • Fiber: 0 g

  • Fat: 12 g

Potential Benefits of Deviled Eggs for Weight Loss

Rich Source of Protein

Deviled eggs are made of hard-boiled eggs, which are a renowned source of high-quality protein.

So eating protein-rich foods can boost the levels of some hormones, like GLP-1, peptide YY, and cholecystokinin, which help you feel full and satisfied after a meal.

These hormones send messages to your brain letting it know that you’ve had enough to eat.

At the same time, having more protein in your diet can lower the levels of ghrelin, the “hunger hormone”, which tells your brain when you’re hungry and need to eat.

So, by having more proteins instead of carbs and fats in your meals, you help your body better manage your hunger through these hormone levels.

This means you might feel less hungry overall, which can make you eat fewer calories without even trying.

It’s a natural way to help control your appetite, which can be a big help if you’re trying to lose weight, as it can stop you from overeating and help you make healthier food choices.

Also read: Are Protein Pancakes Good for Weight Loss?

Customizable to Suit a Healthy Diet

One of the remarkable features of a deviled eggs recipe is its adaptability. Traditionally, the yolk mixture contains mayo, which is high in calories.

However, you can create a healthier version by using Greek yogurt, a lower-calorie alternative that adds a creamy texture and a dose of probiotics to the mix.

Using Greek yogurt instead of mayo not only slashes the calorie content but also adds a unique tanginess that complements the egg yolks beautifully.

You could also increase the protein content even more and decrease calories by using more egg whites in the mixture.

It’s an easy-peasy method to retain the classic texture of deviled eggs, yet make them lighter and more suited for a weight loss diet.

Quick and Easy to Prepare

Considering how busy we all are nowadays, it’s helpful to have a quick and easy-to-make snack, isn’t it?

Well, that’s exactly what deville eggs are. And since they are not only easy to make but also healthy, you could add this to your breakfast or lunch menu rather than opting to eat cereals or fast food at lunch.

Planning and preparing healthy meals in less time can be a beneficial strategy in weight management, as it might prevent unplanned calorie intake and encourage regular, balanced meals.

Nutrient-Dense Snack

Apart from being protein-rich, deviled eggs are also a nutrient-dense snack, providing a good amount of various vitamins and minerals, including Vitamin D, B vitamins, and selenium.

These nutrients play a crucial role in maintaining overall health. Nutrient-dense foods can offer more satiety compared to empty-calorie snacks.

The feeling of satiety can prevent overeating, thereby assisting in weight management.

The nutritional profile of deviled eggs supports what I like to call ‘clean eating’, where the focus is on giving the body nutrient-rich foods rather than merely counting calories.

Versatility in Flavor Profiles

Like I said above deville eggs are not only super easy to make, but you can also make a lot of varieties with them.

Variation is so important when you are trying to do “dieting” for weight loss.

Because if I tell you to eat one kind of food every day, you’ll get bored out of your mind soon and quit your so-called “weight loss diet” eventually.

Being able to enjoy various flavors while sticking to a weight loss plan can prevent diet fatigue and help in maintaining long-term adherence to healthy eating habits, which is a must for sustained weight loss.

Downsides of Deviled Eggs for Weight Loss

High Caloric Density of Traditional Recipes

Traditional deviled egg recipes are rich in calories, mainly because of mayonnaise, which adds to the calorie count of the dish.

Now, I am not saying that weight loss is strictly a matter of “calories in versus calories out”, because it’s not.

But the concept does hold its merit. When you have a daily calorie goal, say 1500 calories, to meet your weight loss objectives, surpassing this limit by indulging in high-calorie foods can upset the balance.

This happens because when you consume more calories than your body requires for its energy needs, the excess calories are not discarded.

Instead, the body conserves these extra calories, storing them as fat to be utilized as a potential energy source at a later time.

So, while enjoying those yummy deviled eggs, it’s easy to accidentally go overboard with the calories for the day.

Potential Overconsumption

The very nature of deviled eggs being bite-sized can sometimes encourage overconsumption.

Psychologically, you may perceive small portions as lower in calories, which might lead to eating more than intended.

This phenomenon, termed the “portion size effect,” has been documented in various studies.

It shows that people often consume more when given options with smaller portion sizes as they may underestimate the cumulative calorie intake, thereby hindering their weight loss goals.

Presence of Saturated Fats

The yolk mixture in Deville eggs contains saturated fats, especially if made with ingredients like mayonnaise or full-fat dairy products.

While fats should be part of a balanced diet, saturated fats on the other hand could increase the risk of heart disease when consumed in excess.

I am not saying that you should be scared of saturated fat, but it is best to moderate its intake since it is linked with an increased risk of heart disease.

And yes this is not directly linked to weight loss, but if your heart health is put at risk, how could you ever be healthy and achieve your weight loss goals right?

An unhealthy heart can limit your ability to engage in physical activities that are needed to stay fit.

Devoid in Fiber Content

A big downside of deviled eggs in the context of weight loss is their limited fiber content.

Dietary fiber is an important component for weight loss as it helps to promote feelings of fullness, aiding in the reduction of overall calorie intake.

Unfortunately, eggs lack fiber, which means that even though they might be protein-rich, they might not be as satiating as a fiber-rich meal, possibly leading to increased food intake later in the day.

Sodium Content

Deviled eggs can sometimes be high in sodium, especially when additional salty ingredients are included in the recipe.

High sodium intake is known to cause water retention in the body, which might result in temporary weight gain and bloating.

Moreover, excessive sodium consumption over time can lead to high blood pressure, a risk factor for several chronic diseases.

Tips for Incorporating Deviled Eggs into a Weight Loss Diet

Opt for Low-Calorie Ingredients

When you switch out high-calorie ingredients with low-calorie ones, you get to eat your deviled eggs without worrying about going overboard on your daily caloric intake.

To give you an example, swap out may with Greek yogurt. This not only reduces the caloric content drastically but also increases the protein content of the meal while providing you with gut health benefits that come with Greek yogurt.

Combine it With Vegetables

Adding a variety of vegetables to the yolk mixture not only diversifies the nutrient profile but also adds dietary fiber to the meal.

The inclusion of fiber is known to enhance feelings of fullness, potentially preventing overeating and aiding in weight loss.

Moreover, the added crunch from the vegetables can enhance the eating experience, providing a delightful contrast to the creaminess of the deviled eggs.

Also read: Is Broccoli Good for Weight Loss?

Portion Control

Practicing portion control is an essential aspect of weight management.

From a psychological standpoint, being aware of portion sizes can prevent the inadvertent consumption of extra calories, which often happens when we underestimate the caloric content of small servings.

Physiologically, it helps in better regulation of blood sugar levels and prevents the unnecessary storage of excess calories as fat.

Mindful Eating

Mindful eating involves being fully present during meals, savoring each bite, and being aware of signals of fullness.

Including mindfulness in your eating habits can potentially prevent overeating and foster a healthier relationship with food.

Studies show that mindful eating can lead to a reduction in snacking behaviors and can help in better portion control, thereby aiding in weight management.

Pair with a Source of Fiber

Given that eggs lack dietary fiber, pairing your deviled eggs with a high-fiber side like a salad or steamed vegetables can be a strategic move.

Fiber tends to slow down digestion, leading to a gradual release of energy and sustained feelings of fullness.

This can prevent spikes and subsequent crashes in blood sugar levels, averting the possibility of overeating later in the day.

Alternatives to Deviled Eggs for Weight Loss

Egg Salad with Greek Yogurt

As I mentioned above, replacing the classic mayonnaise in egg salad with Greek yogurt offers a balanced profile of macronutrients – proteins, fats, and carbohydrates.

Greek yogurt not only cuts down on calories but also adds a creamy flavor to the salad.

It also contains probiotics that can promote a healthy gut microbiome, which has been associated with easier weight management according to studies.

Also read: Is Pasta Salad Good For Weight Loss?

Veggie Stuffed Avocado

Avocados are a great source of monounsaturated fats, which are heart-healthy fats that can actually aid in weight loss.

Additionally, the fiber content in avocados, coupled with a variety of veggies, can create a nutrient-dense meal that promotes satiety and prevents overeating, a key aspect of weight management.

The fiber in vegetables can also aid in stable blood sugar levels, avoiding the spikes and crashes that lead to cravings.

Grilled Chicken Skewers

Opting for grilled chicken skewers provides a high-protein, low-fat alternative to deviled eggs.

Protein has a higher thermic effect compared to other macronutrients, meaning your body burns more calories digesting protein, which can assist in weight loss.

Furthermore, lean proteins like chicken can be filling, helping to curb appetite and reduce overall calorie intake.

Chickpea Salad

Chickpeas offer a wonderful plant-based alternative rich in both protein and fiber.

Including plant-based proteins in your diet can not only add variety but also promote weight loss by enhancing satiety.

Moreover, chickpeas have a low glycemic index, meaning they are digested slowly, which can help in maintaining steady blood sugar levels, an important factor in controlling hunger and promoting weight loss.

Also read: Is Caprese Salad Good for Weight Loss?

Greek Yogurt Parfait

If you are looking for a snack that satisfies your sweet tooth without derailing your weight loss efforts, a Greek yogurt parfait could be a viable option.

Layering Greek yogurt with fresh fruits and a sprinkle of nuts provides a healthy balance of macronutrients.

Moreover, the antioxidants present in fruits can promote overall health, and the fiber content can help in achieving a feeling of fullness, preventing mindless snacking later on.


While deviled eggs can be a part of a weight loss diet, their suitability largely depends on the preparation method and ingredients used.

By opting for recipes with a good recipe rating that focuses on low-calorie ingredients and by practicing portion control, you might find that deviled eggs can indeed be a delightful addition to your diet.


Are deviled eggs good for a diet?

Yes, deviled eggs can be a part of a balanced diet if made with healthy ingredients and consumed in moderation.

Are deviled eggs healthy?

Deviled eggs can be healthy depending on the ingredients used; incorporating vegetables and opting for low-fat alternatives like Greek yogurt can enhance their nutritional profile.

Are deviled eggs bad for you?

No, deviled eggs are not inherently bad for you; however, consuming them in excess or using high-calorie ingredients can have negative health implications.

Are deviled eggs fattening?

Whether deviled eggs are fattening depends on their preparation; traditional recipes with high-fat ingredients can be more fattening compared to recipes with lower-calorie substitutes.

How many calories are in one deviled egg?

The calorie content in one deviled egg can vary based on the ingredients used; on average, it’s about 60-90 calories.

How many deviled eggs can you eat?

The number of deviled eggs one can eat depends on individual dietary needs and preferences; ideally, limit it to a serving size that aligns with your daily caloric and nutritional goals.

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

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