Heart-Healthy Egg Puffs
Start your day with these irresistible Heart-Healthy Egg Puffs — a light, nutritious breakfast or snack that’s as delicious as it is good for you. Packed with protein-rich egg whites, vibrant spinach, and sweet red bell peppers, these savory bites are elevated with the creamy tang of low-fat feta cheese and a hint of garlic and onion powder for robust flavor. Baked to perfection in a handy muffin tin, these guilt-free egg puffs are low in fat, brimming with nutrients, and ready in just 35 minutes, making them a perfect grab-and-go option for busy mornings or meal prep. Whether you’re embracing a heart-healthy lifestyle or simply seeking a wholesome, gluten-free recipe, these egg puffs are the ideal choice to fuel your day and satisfy your taste buds.
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Recipe Information
Ingredients
- 8 large Egg whites
- 1 cup Spinach
- 0.5 cup Red bell pepper
- 0.25 cup Low-fat feta cheese
- 0.5 teaspoon Onion powder
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Black pepper
- 1 as needed Olive oil spray
Instructions
Preheat your oven to 350°F (175°C) and lightly spray a muffin tin with olive oil to prevent sticking.
In a large mixing bowl, whisk together the egg whites. Ensure they are well mixed and frothy to incorporate air for a light texture.
Chop the spinach finely, and dice the red bell pepper into small pieces. Add both to the egg whites.
Crumble the low-fat feta cheese and stir into the mixture, along with onion powder, garlic powder, and black pepper.
Spoon the egg mixture evenly into the prepared muffin tin, filling each cup about three-quarters full.
Place the muffin tin into the preheated oven and bake for 18-20 minutes, or until the egg puffs are set and lightly golden on top.
Remove from the oven and allow to cool for a few minutes before gently removing the egg puffs from the tin.
Serve warm and enjoy your heart-healthy egg puffs as a delightful start to your day!
Nutrition Facts
Calories |
282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.0 g | 8% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 32 mg | 11% | |
| Sodium | 1239 mg | 54% | |
| Total Carbohydrate | 15.3 g | 6% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 6.3 g | ||
| Protein | 42.8 g | 86% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 348 mg | 27% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 776 mg | 17% | |
*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.
