Heart-Healthy Egg Puff
Elevate your snack or breakfast routine with this delightful **Heart-Healthy Egg Puff** recipe! Featuring layers of flaky whole wheat puff pastry filled with a wholesome mix of protein-rich eggs, vibrant sautéed vegetables like spinach, red bell pepper, and red onion, plus a sprinkle of tangy low-fat feta cheese, this recipe is as nutritious as it is delicious. With a quick prep time of just 20 minutes, these golden brown puffs are perfect for a busy morning or a light, satisfying lunch. Packed with heart-healthy ingredients, such as olive oil and fresh parsley, and baked—not fried—this dish offers a wholesome twist on a comfort-food classic. Serve these versatile egg puffs warm with a side salad or enjoy them on the go for a guilt-free, satisfying bite! Perfect for health-conscious eaters, this recipe will keep your taste buds happy without compromising on flavor.
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Recipe Information
Ingredients
- 1 sheet whole wheat puff pastry sheets
- 3 pieces large eggs
- 1 cup fresh spinach
- 0.5 cup red bell pepper
- 0.25 cup red onion
- 0.25 cup low-fat feta cheese
- 2 tablespoons fresh parsley
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 1 teaspoon olive oil
Instructions
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
Thaw the whole wheat puff pastry sheet according to the package directions, typically by letting it sit at room temperature for about 15 minutes.
In a skillet, heat 1 teaspoon of olive oil over medium heat. Add chopped red onion and sauté for about 2 minutes until it starts to soften.
Add the red bell pepper to the skillet and continue to sauté for another 2-3 minutes until the vegetables are soft.
Add fresh spinach to the skillet and cook for about 1 minute until wilted. Remove from heat and allow the mixture to cool slightly.
In a large bowl, whisk together the eggs, crumbled feta cheese, chopped parsley, black pepper, and salt.
Add the cooled vegetable mixture to the eggs and stir until well combined.
Unroll the puff pastry and cut into 4 equal squares.
Place a square of pastry on the prepared baking sheet, and scoop about 1/4 of the egg mixture onto one half of the pastry square, leaving a small border around the edges. Fold the pastry over to enclose the filling, forming a triangle.
Press the edges of the pastry with a fork to seal. Repeat with the remaining pastry squares and egg mixture.
Lightly brush the tops of the egg puffs with a little water or beaten egg for a golden finish, if desired. This is optional for a heart-healthy version.
Bake in the preheated oven for 18-20 minutes, or until the pastry is puffed and golden brown.
Remove from the oven and let cool slightly on a wire rack before serving.
Nutrition Facts
Calories |
689 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.2 g | 61% | |
| Saturated Fat | 14.9 g | 74% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 590 mg | 197% | |
| Sodium | 1751 mg | 76% | |
| Total Carbohydrate | 37.2 g | 14% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 6.5 g | ||
| Protein | 35.9 g | 72% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 447 mg | 34% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 554 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
