Low Sodium Veggie Puffs

Bite into the golden, flaky perfection of these Low Sodium Veggie Puffs—an irresistible, healthy twist on a classic snack. Packed with wholesome vegetables like carrots, zucchini, and red bell peppers, these puffs bring a burst of flavor with every bite, all while keeping sodium levels in check. The whole wheat puff pastry serves as a light and crisp base, while a gentle seasoning of paprika and black pepper enhances the fresh, veggie-forward filling. Perfect for any occasion, these easy-to-make puffs are baked to golden brown in just 20 minutes, making them a quick yet impressive appetizer or snack. Vegan-friendly with a simple swap for plant-based milk, they’re versatile, heart-healthy, and ideal for those seeking a guilt-free indulgence.

Nutriscore Rating: 69/100

Prep Time:25 mins

Cook Time:20 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 sheets Whole wheat puff pastry sheets
• 1 medium Carrot
• 1 small Zucchini
• 0.5 Red bell pepper
• 0.5 cup Frozen peas
• 2 cloves Garlic
• 0.5 teaspoon Ground black pepper
• 0.25 teaspoon Paprika (optional for flavor)
• 1 Egg (for egg wash or use plant-based milk for vegan option)
• 1 tablespoon Olive oil
• 0.25 cup Unsalted vegetable broth

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Thaw the puff pastry sheets according to package instructions and set them aside.

Step 3

Finely dice the carrot, zucchini, red bell pepper, and garlic.

Step 4

Heat olive oil in a skillet over medium heat. Add the diced carrot and sauté for 2-3 minutes until slightly softened.

Step 5

Add the zucchini, red bell pepper, peas, and garlic to the skillet. Cook for another 3-4 minutes, stirring occasionally.

Step 6

Pour in the unsalted vegetable broth and let it simmer for 1-2 minutes until the veggies are tender and most of the liquid has evaporated.

Step 7

Season the vegetable mixture with ground black pepper and paprika (if using). Remove from heat and let the mixture cool completely.

Step 8

Roll out the thawed puff pastry sheets on a lightly floured surface. Cut each sheet into 9 equal squares.

Step 9

Place a spoonful of the cooled vegetable filling in the center of each square. Fold the dough over the filling to form a triangle and press the edges with a fork to seal.

Step 10

If using an egg wash, beat the egg and lightly brush it over the tops of the puffs. For a vegan option, brush with plant-based milk.

Step 11

Transfer the veggie puffs to the prepared baking sheet, leaving enough space between each puff.

Step 12

Bake for 18-20 minutes, or until the puffs are golden brown and flaky.

Step 13

Remove from the oven and let cool for 5 minutes before serving. Enjoy warm or at room temperature!

Nutrition Facts

Serving size	(582.2g)

Amount per serving	% Daily Value*
Calories	766.8

Total Fat 45.0g	0%
Saturated Fat 14.0g	0%
Polyunsaturated Fat 1.5g
Cholesterol 186mg	0%
Sodium 1834.3mg	0%
Total Carbohydrate 80.1g	0%
Dietary Fiber 13.0g	0%
Total Sugars 21.1g
Protein 19.0g	0%

Vitamin D 41IU	0%
Calcium 128.4mg	0%
Iron 5.6mg	0%
Potassium 1010.1mg	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: 50.5%

Protein: 9.5%

Carbs: 40.0%