Heart-Healthy Egg Puffs
Start your day with these light and flavorful Heart-Healthy Egg Puffs—an easy, wholesome breakfast that’s packed with protein and veggie goodness! Made with fluffy egg whites, nutrient-rich spinach, and a burst of color from diced red bell peppers, these baked egg puffs are a guilt-free indulgence. The crumble of low-fat feta cheese adds a hint of creaminess, while aromatic seasonings like onion and garlic powder elevate their flavor profile. Perfectly portioned in a muffin tin, these low-calorie, low-fat bites are ideal for meal prep or on-the-go mornings. With just 15 minutes of prep time and a quick bake in the oven, these delightful egg puffs make eating healthy both effortless and delicious. Enjoy them warm for a heart-smart breakfast or midday snack!
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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
Directions
Step 1
Preheat your oven to 350°F (175°C) and lightly spray a muffin tin with olive oil to prevent sticking.
Step 2
In a large mixing bowl, whisk together the egg whites. Ensure they are well mixed and frothy to incorporate air for a light texture.
Step 3
Chop the spinach finely, and dice the red bell pepper into small pieces. Add both to the egg whites.
Step 4
Crumble the low-fat feta cheese and stir into the mixture, along with onion powder, garlic powder, and black pepper.
Step 5
Spoon the egg mixture evenly into the prepared muffin tin, filling each cup about three-quarters full.
Step 6
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.
Step 7
Remove from the oven and allow to cool for a few minutes before gently removing the egg puffs from the tin.
Step 8
Serve warm and enjoy your heart-healthy egg puffs as a delightful start to your day!
Nutrition Facts
| Serving size | 411.9 grams (411.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 282 |
| Total Fat 6.00g | 8% |
| Saturated Fat 3.30g | 16% |
| Polyunsaturated Fat 0.00g | |
| Cholesterol 32mg | 11% |
| Sodium 1239mg | 54% |
| Total Carbohydrate 15.30g | 6% |
| Dietary Fiber 2.10g | 8% |
| Total Sugars 6.30g | |
| Protein 42.80g | 86% |
| Vitamin D 0IU | 0% |
| Calcium 348mg | 27% |
| Iron 2mg | 8% |
| Potassium 776mg | 17% |
Source of Calories