Quick answer: Four eggs and a Greek yogurt filling bring this classic snack to about 28 grams of protein per serving. Sodium runs about 585mg per serving (~25% of the WHO’s 2,300mg daily limit), mostly from the Dijon mustard. Twenty minutes, mostly boiling and cooling time.
Why This Snack Works
Most deviled egg recipes serve two halves as a bite-sized appetizer, which lands well under this pillar’s protein target. This version uses a full four-egg serving — closer to a real snack portion — and swaps mayonnaise for Greek yogurt, the same trade used across several recipes on this site, which adds a few extra grams of protein instead of pure fat.
Ingredients
- 4 large eggs
- 2 tbsp plain Greek yogurt
- 1 tsp Dijon mustard
- Paprika, for garnish
- Chives, chopped, for garnish
- Black pepper, to taste
Protein & sodium breakdown (per serving, preliminary)*
| Ingredient | Amount | Protein | Sodium |
|---|---|---|---|
| Eggs, large | 4 | ~25.2g | ~280mg |
| Greek yogurt, plain | 2 tbsp | ~3g | ~15mg |
| Dijon mustard | 1 tsp | ~0.1g | ~290mg |
| Paprika, chives | 0g | ~1mg | |
| Total | ~28.3g | ~586mg |
* Preliminary estimates based on standard ingredient weights. Pending verification against USDA FoodData Central.
A Note on Sodium
About 585mg per serving, roughly 25% of the WHO’s 2,300mg daily limit — right at this pillar’s threshold, and the source is less obvious than it looks.
- Dijon mustard: ~290mg
- Eggs: ~280mg
- Everything else: ~16mg
What helps: Dijon mustard is surprisingly concentrated in sodium for how little of it this recipe uses. A milder mustard, or simply using less, brings the total down without changing the texture of the filling.
How to Make It
- Boil the eggs for 10-12 minutes, then cool in an ice bath and peel.
- Halve the eggs and scoop the yolks into a bowl, keeping the whites intact.
- Mash the yolks with Greek yogurt, Dijon mustard and black pepper until smooth.
- Spoon or pipe the filling back into the egg whites, then finish with paprika and chives.
Tip: Cool the Eggs Completely Before Peeling
Peeling warm hard-boiled eggs tears the whites and leaves ragged edges, which matters more here than in most egg dishes since the whites are the visible presentation. A full ice bath — not just cold tap water — cools them fast enough to peel cleanly almost every time.
Substitutions
- No Dijon? Yellow mustard works, usually with somewhat less sodium.
- Mayonnaise instead of yogurt is the traditional approach, though it adds fat without the protein boost.
- Spice it up: a pinch of cayenne or a few dashes of hot sauce in the filling adds heat without much extra sodium.
Storage & Make-Ahead
Keeps well for up to 3 days refrigerated, covered. For the best presentation, fill the eggs within a day of boiling them — the whites can take on a slightly rubbery texture after a few days.
High Protein Deviled Eggs
Ingredients
Method
- Boil eggs 10-12 minutes, cool in an ice bath, and peel.
- Halve eggs; scoop yolks into a bowl.
- Mash yolks with Greek yogurt, mustard and pepper.
- Fill egg whites; garnish with paprika and chives.
Notes
- A full ice bath makes peeling much easier.
- Keeps 3 days refrigerated.
FAQs
Is this recipe high in sodium?
It’s right at this pillar’s threshold — about 585mg per serving. Dijon mustard is the main driver, not the eggs themselves, which is less obvious than it might seem.
Can I make the filling ahead of time?
Yes, store the yolk filling and egg whites separately and fill them within a day of serving for the cleanest presentation.
Why four eggs instead of the usual two?
A standard two-egg deviled egg serving lands well under this pillar’s 25g protein target. Four eggs, plus the yogurt filling, is what gets this one to a real snack-level protein count.
Can I pipe the filling instead of spooning it?
Yes — a piping bag or a zip-top bag with the corner snipped off both work well and look neater than spooning.
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Related Recipes
- High Protein Egg Salad Lettuce Cups — the salad-pillar recipe using the same yogurt-for-mayo swap
- Curried Chickpea & Egg Salad — another egg-based recipe for comparison
- High Protein Snacks — the full pillar this recipe belongs to
