Low FODMAP Deviled Eggs

The holidays are officially upon us, and that means family, friends, and food! While it’s a time to reflect on all the good things in our lives, many folks with digestive issues are conflicted, between the excitement for the festivities, and dread for the havoc these gatherings wreak on their their stomachs. The rich foods, the heavy meals, and the general stress of the holiday rush is a recipe for disaster. To help you navigate the gatherings in your life, the next 8 Tummy Tuesday installments will focus on classic holiday foods. These recipes will be based on a low FODMAP diet.

The low FODMAP diet is used to help manage symptoms of irritable bowel syndrome (IBS) and other digestive disorders. This diet minimizes the consumption of foods that are high in certain fermentable carbs known as FODMAPs. Traditional deviled eggs can be made low FODMAP with a few adjustments.

To the delight of many, there is a classic holiday appetizer that is perfect for a low FODMAP diet: deviled eggs! As such, we felt it only made sense to add it to our Tummy Tuesday series. This simple dish is easy to prepare and delicious to eat.

Remember, for a low FODMAP diet, it’s important to stick to homemade or carefully chosen store-bought mayonnaise to avoid high FODMAP ingredients such as garlic and onion. The rest of the ingredients in this recipe are typically low in FODMAPs, but always ensure you’re within the recommended serving sizes for a low FODMAP diet and check with a healthcare professional if you’re unsure.

Ingredients:

• 6 large eggs
• 2 tablespoons mayonnaise (ensure it’s a low FODMAP brand, or you can make your own with suitable oils and egg yolks)
• 1 teaspoon mustard (make sure it’s a plain mustard, as some mustards can contain garlic or onion)
• 1 teaspoon white wine vinegar or lemon juice
• Salt, to taste
• Paprika, for garnish
• Fresh chives, finely chopped (for garnish, optional)

Instructions:

1. Cook the Eggs:
   • Place the eggs in a single layer in a saucepan and cover with enough water so that there’s 1-2 inches of water above the eggs.
   • Heat on high until water begins to boil, then cover, turn the heat to low, and cook for 1 minute.
   • Remove from heat and leave covered for about 10 to 12 minutes, then rinse under cold water continuously for about 1 minute.
2. Peel the Eggs:
   • Crack eggshells and carefully peel under cool running water. Gently dry with paper towels.
3. Prepare the Filling:
   • Slice the eggs in half lengthwise, removing yolks to a medium bowl, and placing the whites on a serving platter.
   • Mash the yolks into a fine crumble using a fork.
   • Add mayonnaise, mustard, white wine vinegar, and salt. Mix well.
4. Fill the Egg Whites:
   • Evenly disperse heaping teaspoons of the yolk mixture into the egg whites or use a piping bag fitted with a star tip for a more elegant presentation.
5. Garnish:
   • Sprinkle with paprika and top with chopped chives if desired.
6. Chill:
   • Place in the refrigerator for about an hour to chill and set the flavors.
7. Serve:
   • Serve chilled and enjoy!

Tips and Tricks for Deviled Eggs:

1. Easy Peel Eggs:
   • Older eggs tend to peel more easily after boiling, so consider buying your eggs a few days in advance.
   • Adding a teaspoon of baking soda to the boiling water can also help the shells come off more easily.
2. Filling the Eggs:
   • For a smooth, creamy filling, push the yolks through a fine-mesh sieve before mixing with the other ingredients.
   • Use a zip-top bag with a corner snipped off as a makeshift piping bag if you don’t have a piping bag and tip.
3. Flavor Variations:
   • Add a pinch of curry powder or turmeric for a different flavor profile and a bit of color.
   • For a spicy kick, a small amount of wasabi or hot sauce can be mixed into the yolk filling.
4. Presentation:
   • For a festive look, sprinkle with different types of garnish like paprika, dill, parsley, or even a small piece of an allowed low FODMAP vegetable like a cucumber or radish for color.
   • To prevent your deviled eggs from sliding on the platter, put a small dollop of the filling mixture underneath each egg half to act as ‘glue’.
5. Making Ahead:
   • You can boil the eggs, prepare the filling, and store them separately in the fridge a day ahead. Assemble them a few hours before serving to keep the whites firm and the filling fresh.
6. Consistency:
   • If your filling is too thick, you can thin it with a little bit of lactose-free milk or lemon juice. If it’s too runny, add a bit more yolk or lactose-free sour cream.
7. Serving Size for Low FODMAP:
   • Keep in mind that while the ingredients may be low FODMAP, portion sizes matter. Stick to a serving size of 2-3 deviled egg halves to ensure you remain within a low FODMAP range.
8. Freshness:
   • To test the freshness of your eggs before using them, place them in a bowl of water. Fresh eggs will sink and lay flat on their sides, while older eggs will stand upright or float.