Heart-Healthy Egg Puff

Delight your taste buds with a flaky, nutritious twist on a classic pastry with this Heart-Healthy Egg Puff recipe. Featuring whole wheat puff pastry wrapped around a savory filling of protein-packed eggs, vibrant spinach, sautéed red bell pepper, and creamy low-fat feta cheese, this recipe offers a wholesome, flavor-forward option for breakfast, brunch, or a light dinner. Enhanced with aromatic red onion, fresh parsley, and a hint of black pepper, every bite is rich in nutrients and satisfying flavor. Ready in just 40 minutes, these golden-baked puffs are an easy-to-make yet elegant dish perfect for those seeking a delicious, heart-conscious culinary creation. Serve warm on their own or paired with a side salad for a balanced meal.

Nutriscore Rating: 65/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2

Thaw the whole wheat puff pastry sheet according to the package directions, typically by letting it sit at room temperature for about 15 minutes.

Step 3

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.

Step 4

Add the red bell pepper to the skillet and continue to sauté for another 2-3 minutes until the vegetables are soft.

Step 5

Add fresh spinach to the skillet and cook for about 1 minute until wilted. Remove from heat and allow the mixture to cool slightly.

Step 6

In a large bowl, whisk together the eggs, crumbled feta cheese, chopped parsley, black pepper, and salt.

Step 7

Add the cooled vegetable mixture to the eggs and stir until well combined.

Step 8

Unroll the puff pastry and cut into 4 equal squares.

Step 9

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.

Step 10

Press the edges of the pastry with a fork to seal. Repeat with the remaining pastry squares and egg mixture.

Step 11

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.

Step 12

Bake in the preheated oven for 18-20 minutes, or until the pastry is puffed and golden brown.

Step 13

Remove from the oven and let cool slightly on a wire rack before serving.

Nutrition Facts

Serving size	(413.0g)

Amount per serving	% Daily Value*
Calories	689.0

Total Fat 47.2g	0%
Saturated Fat 14.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 590.1mg	0%
Sodium 1750.6mg	0%
Total Carbohydrate 37.2g	0%
Dietary Fiber 5.0g	0%
Total Sugars 6.5g
Protein 35.9g	0%

Vitamin D 120IU	0%
Calcium 447.4mg	0%
Iron 6.3mg	0%
Potassium 554.2mg	0%

*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.

Source of Calories

Fat: 59.2%

Protein: 20.0%

Carbs: 20.7%