Are Pickled Deviled Eggs Healthy?

Deviled eggs are a beloved appetizer often served at family gatherings, parties, and, perhaps most commonly, Easter celebrations.

This year, during recent holiday festivities, however, many people strayed from the more traditional deviled egg in favor of a trendier version: the pickled deviled egg.

This version has quickly become an internet sensation, with Google searches for 'pickled devil eggs' reaching an all-time high in April.

Making the dish involves pickling the hard-boiled eggs in a vinegar brine, often with beets, before making the classic yolk filling. The beets not only add a spring-appropriate pink color to the eggs, but the vinegar brine also adds a tangy kick to the otherwise creamy and rich bite.

So, how does the pickling process affect the nutritional value of this festive snack? Is the pickled version more or less nutritious than a regular deviled egg? Shelly Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Flawless Bloom, says pickling this dish offers both additional nutritional benefits as well as some notable downsides.

Are pickled deviled eggs less healthy than regular ones?

Deviled pickled eggs, like regular pickled eggs, are a good source of protein, providing approximately 7 g per whole egg, Balls says.

While pickling the egg doesn’t affect the protein content of the dish, it does increase the amount of salt and sugar it contains.

“A pickled deviled egg has more sugar and salt than a regular deviled egg, as the pickling brine contains these ingredients,” she explains.

A single pickled deviled egg contains about 463 g of sodium and roughly 19 g of added sugars, she says, though this depends on the exact recipe you use.

For certain individuals with sensitive stomachs or digestive problems, the vinegar in the recipe could also potentially irritate the gut.

The added benefits of pickling deviled eggs

Despite the high sodium and sugar concerns, there are some potential added benefits to pickling your deviled eggs. While vinegar can be irritating to the gut of some individuals, the acid can also aid digestion for those who are less sensitive to it, Balls says.

Plus, if pickled in beet juice, the pickled deviled eggs will contain polyphenols — a class of powerful antioxidants which have been shown to protect the body from oxidative stress and aid health in a number of ways, including preventing and fighting inflammation and chronic disease.

Whether the eggs are pickled or not, Balls adds that eggs are a good source of other important micronutrients such as choline, vitamin D, folate, vitamin A, and vitamin B12.

How to make pickled deviled eggs

• To make deviled pickled eggs, first boil your eggs until the yolks are hard.
• Next comes the pickling step. Put your cooked and peeled eggs into a bowl or container of brine. The brine can include ingredients such as a vinegar of your choice, pickled beets, sugar, salt, and peppercorns.
• After letting your eggs sit in the brine in the refrigerator for at least 12 hours, cut the eggs in half and remove the yolks carefully, combining them all into a large boil.
• Make the yolk filling by combining the egg yolk with mayonnaise, mustard, and spices of your choice such as paprika or curry powder. Mash together until smooth.
• Spoon the filling into a plastic bag and cut off the tip of one corner so you can carefully pipe the filling back into the egg white halves.
• Sprinkle with the garnish of your choice, such as chives, radishes, lemon, salt, and pepper.

The bottom line

Ultimately, deviled pickled eggs aren’t drastically nutritionally different from regular deviled eggs, though they do have a higher salt and sugar content. Like with any treat, it’s important to consume them in moderation and avoid overdoing it.

“It’s a great once in a while snack, but I wouldn’t eat it every day due to its sodium content,” Balls says. “I would also be mindful of how many pickled deviled eggs you consume in a setting, as the sugar and salt can add up quickly.”