Low Sodium Egg Puffs
Fluffy, protein-packed, and bursting with veggie goodness, these **Low Sodium Egg Puffs** are a healthy, flavorful twist on traditional egg bites. Perfect for breakfast, brunch, or a quick snack, this recipe features nutrient-rich ingredients like vibrant spinach, sweet red bell peppers, and savory unsalted cheese—all thoughtfully seasoned with garlic powder, black pepper, and oregano for a subtle aromatic boost. With just 15 minutes of prep time and 20 minutes in the oven, these egg puffs offer a low sodium, low-maintenance option for those seeking a heart-healthy meal without compromising on taste. Baked to golden perfection in a muffin tin, they make for convenient grab-and-go portions that are as wholesome as they are delicious. Ideal for meal prepping or a fresh-from-the-oven indulgence, these egg puffs promise to elevate your snack game while keeping sodium levels in check.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 6 large Eggs
- 2 tablespoons Unsalted butter
- 0.5 Red bell pepper, finely diced
- 1 cup Spinach, chopped
- 0.5 Onion, finely chopped
- 0.5 cup Unsalted cheese, shredded
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Garlic powder
- 0.25 teaspoon Dried oregano
- Non-stick cooking spray
Instructions
Preheat the oven to 375°F (190°C).
Lightly spray a muffin tin with non-stick cooking spray to prevent sticking.
In a medium skillet, melt the unsalted butter over medium heat.
Add the finely diced red bell pepper and chopped onion to the skillet. Sauté for 3-4 minutes until the onions are translucent and the peppers are softened.
Stir in the chopped spinach and cook for another 2 minutes until wilted.
Remove the skillet from the heat and set aside to cool slightly.
In a large mixing bowl, crack the eggs and whisk them until they are frothy.
Add the ground black pepper, garlic powder, and dried oregano to the eggs, and mix well.
Fold the sautéed vegetables into the egg mixture, followed by the shredded unsalted cheese.
Divide the egg mixture evenly among the prepared muffin tin cups, filling each about 2/3 full.
Place the muffin tin in the preheated oven and bake for 15-20 minutes, or until the egg puffs are set and lightly golden on top.
Remove the egg puffs from the oven and let them cool in the pan for 5 minutes before removing.
Serve warm and enjoy your low sodium egg puffs.
Nutrition Facts
Calories |
912 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.1 g | 91% | |
| Saturated Fat | 35.4 g | 177% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1238 mg | 413% | |
| Sodium | 523 mg | 23% | |
| Total Carbohydrate | 15.1 g | 5% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 5.5 g | ||
| Protein | 54.9 g | 110% | |
| Vitamin D | 6.5 mcg | 32% | |
| Calcium | 656 mg | 50% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 988 mg | 21% | |
*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.
