Whole30 Egg Puff
Embrace the perfect blend of health and flavor with this *Whole30 Egg Puff*, a light and fluffy egg bake that's packed with nutrient-dense ingredients. This easy one-dish recipe features a savory mix of sautéed red bell pepper, spinach, and onion, combined with the creaminess of coconut milk for a dairy-free twist. Whisked to perfection with fresh parsley and baked until golden, this dish is not only Whole30-compliant but also gluten-free, dairy-free, and loaded with protein and vegetables. Ready in just 45 minutes, this versatile egg puff makes for a convenient meal prep option or a crowd-pleasing addition to your brunch table. Serve it warm with a sprinkle of fresh herbs, and enjoy a dish that’s as satisfying as it is wholesome!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 8 large eggs
- 0.5 cup coconut milk
- 1 medium red bell pepper
- 2 cups spinach
- 0.5 medium yellow onion
- 2 tablespoons olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 375°F (190°C).
Chop the red bell pepper and half of the yellow onion into small pieces.
Heat the olive oil in a medium-sized skillet over medium heat.
Add the chopped onion to the skillet and cook for about 3-4 minutes until it begins to soften.
Add the bell pepper to the skillet and cook for an additional 5 minutes until the vegetables are tender.
Add the spinach to the skillet and cook, stirring occasionally, until wilted. This should take about 2 minutes.
Transfer the cooked vegetables to a bowl and let them cool slightly.
In a large mixing bowl, whisk together the eggs, coconut milk, salt, and black pepper until smooth.
Stir in the cooked vegetables and chopped fresh parsley into the egg mixture.
Grease a 9-inch round baking dish or a muffin tin with a bit of olive oil to prevent sticking.
Pour the egg mixture into the baking dish, ensuring the vegetables are evenly distributed.
Bake in the preheated oven for 25-30 minutes or until the egg puff is set in the center and lightly golden on top.
Let the egg puff cool slightly before slicing and serving.
Enjoy your Whole30 Egg Puff warm, garnished with extra fresh parsley if desired.
Nutrition Facts
Calories |
948 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.1 g | 86% | |
| Saturated Fat | 17.1 g | 86% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1488 mg | 496% | |
| Sodium | 1834 mg | 80% | |
| Total Carbohydrate | 27.7 g | 10% | |
| Dietary Fiber | 4.6 g | 16% | |
| Total Sugars | 16.7 g | ||
| Protein | 53.8 g | 108% | |
| Vitamin D | 8.2 mcg | 41% | |
| Calcium | 297 mg | 23% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1353 mg | 29% | |
*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.
