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Recipe: Healthier egg recipes

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Healthier egg salad and deviled egg recipes

Picnic favorites healthified.

Eggs are an incredible source of protein, but if you're on a low-cholesterol diet you may want to remove the yolk. One whole egg has 6gm of protein and all 9 essential amino acids. The white of the egg contains about 4gm of protein and a small portion of fat and cholesterol. Eggs may also help your eyes. Doctors know that the antioxidants lutein and zeaxanthin help keep you from getting eye diseases like cataracts and age-related macular degeneration. Green, leafy vegetables like spinach and kale also contain lutein and zeaxanthin. While these nutrients are better absorbed from eggs because the fat the egg contains makes it easier for your body to use the nutrients.

Serves 1


Deviled eggs

  • 1 large egg, cut in half
  • 2 tablespoons Toby's Tofu Pate, lite jalapeno or original

Egg salad

  • 1 large egg, cut in half
  • 2 tablespoons Toby's Tofu Pate, lite jalapeno or original
  • Whole grain bread or crackers


Place the desired number of eggs in a pot, add enough cold water to cover the eggs completely. Place pot on the stove and bring to boil. Once the water is boiling, remove it from heat and add a lid. Keep the eggs in the covered pot for 12 minutes. After 12 minutes, rinse the eggs in cold water and store in the fridge until ready to use. 

Or you can use the "egg" button on an Instant Pot. If there is no egg button then you can do manual pressure for about 5 minutes with a natural release for about 5 minutes.

Deviled egg directions:

Peel one egg completely and then cut in half lengthwise. Remove and discard the yolk. Place 1 tablespoon of Toby's spread in each half of the egg. Continue this process until you have the preferred number of deviled eggs.

Egg salad directions

Peel one egg completely and then cut it in half. Remove and discard the yolk. Chop the egg white into the desired size. Place in a bowl and add 2 tablespoons of Toby's spread. Mix until combined. Serve with crackers or on a slice of bread. 

Nutrition Facts (per serving) using jalapeno spread: *omitting bread or crackers

40 calories, 2.5g fat, 2g carbohydrates, 6.5g protein

Nutrition Facts (per serving) using original spread: *omitting bread or crackers

80 calories, 7g fat, 2g carbohydrates, 6.5g protein

Recipe from Cecelia JacobsonRegistered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.