SoulFoodSwaps

Soul Food Nutrition Lookup

See the blood sugar impact of any soul food dish — and the swaps that let you keep eating what you love.

Swapped Deviled Eggs

Lower Impact
Impact: low

Carbs / serving

1g

Fiber / serving

0g

Glycemic Index

5

Serving

2 egg halves

In context

Carbs: less than 2% of a standard 50g meal budget — like a single small almond
Fiber: 0% of the daily 28g goal — like a tablespoon of water
Glycemic Index: well within the low GI category — like a cup of raw spinach

Recipe Intelligence

High protein count
No natural fiber content
Fast to assemble
Does not freeze well
Fun bite-sized snack
Very simple technique
Excellent for grab-and-go
Classic picnic staple

Why it can spike blood sugar

The lack of added sugars and refined fats ensures this snack has a negligible impact on blood glucose levels.

Blood-sugar-friendly swaps

Lettuce Wraps

Cooking tips

1. Slice the hard-boiled eggs lengthwise. 2. Take the yolks and blend them with the mayo, Greek yogurt, Dijon, vinegar, salt, and pepper until they are super creamy. 3. Pipe the yolk mixture back into the whites. If you don't have a piping bag, a sandwich bag with the corner snipped off works just fine. 4. Sprinkle with paprika. These have a nice tang from the yogurt and vinegar. Serve chilled. Keep them cold until the very last second before serving.

Why the swaps are better

Replacing half the mayo with Greek yogurt and removing the sugary relish significantly reduces calorie and fat intake while keeping the classic creamy texture.

The full swap recipe

Makes 6 servings

Per-serving nutrition — the full picture, not just carbs.

Calories 95Carbs 1gFiber 0gSugar 0gProtein 8gFat 7gSodium 210mgPotassium 90mg
•••Large eggs, hard-boiled
•••Mayonnaise
•••Plain Greek yogurt
•••Dijon mustard
•••Apple cider vinegar
•••Paprika
•••Salt and pepper

Exact measurements come with a personalized meal plan.

1. Slice the hard-boiled eggs lengthwise. 2. Take the yolks and blend them with the mayo, Greek yogurt, Dijon, vinegar, salt, and pepper until they are super creamy. 3. Pipe the yolk mixture back into the whites. If you don't have a piping bag, a sandwich bag with the corner snipped off works just fine. 4. Sprinkle with paprika. These have a nice tang from the yogurt and vinegar. Serve chilled. Keep them cold until the very last second before serving.

Replacing half the mayo with Greek yogurt and removing the sugary relish significantly reduces calorie and fat intake while keeping the classic creamy texture.

Family verdict

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Get the full 7-day plan

A personalized weekly meal plan — your dishes, your kitchen, your budget — that keeps blood sugar steady without giving up soul food.

Diabetes-conscious meal-planning support — not medical advice. Portion and carbohydrate information is provided for planning purposes. Use alongside guidance from your clinician or dietitian.