Whole30 Egg Puff

Fluffy, savory, and packed with nutrient-rich vegetables, this Whole30 Egg Puff is the perfect blend of simplicity and flavor for a wholesome breakfast or brunch. Made with 8 large eggs, creamy coconut milk, and a vibrant mix of red bell pepper, wilted spinach, and sautéed yellow onion, this recipe embraces clean, dairy-free ingredients to align perfectly with your Whole30 goals. The dish comes together in just 45 minutes, with minimal prep and oven-baking for an effortless yet impressive result. Serve it straight from the pan or divide it into portable portions using a muffin tin—ideal for meal prep or feeding a crowd. Naturally gluten-free, dairy-free, and paleo-friendly, this protein-packed egg puff is a versatile, healthy addition to your weekly menu. Don't forget a fresh parsley garnish for a pop of color and flavor!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Chop the red bell pepper and half of the yellow onion into small pieces.

Step 3

Heat the olive oil in a medium-sized skillet over medium heat.

Step 4

Add the chopped onion to the skillet and cook for about 3-4 minutes until it begins to soften.

Step 5

Add the bell pepper to the skillet and cook for an additional 5 minutes until the vegetables are tender.

Step 6

Add the spinach to the skillet and cook, stirring occasionally, until wilted. This should take about 2 minutes.

Step 7

Transfer the cooked vegetables to a bowl and let them cool slightly.

Step 8

In a large mixing bowl, whisk together the eggs, coconut milk, salt, and black pepper until smooth.

Step 9

Stir in the cooked vegetables and chopped fresh parsley into the egg mixture.

Step 10

Grease a 9-inch round baking dish or a muffin tin with a bit of olive oil to prevent sticking.

Step 11

Pour the egg mixture into the baking dish, ensuring the vegetables are evenly distributed.

Step 12

Bake in the preheated oven for 25-30 minutes or until the egg puff is set in the center and lightly golden on top.

Step 13

Let the egg puff cool slightly before slicing and serving.

Step 14

Enjoy your Whole30 Egg Puff warm, garnished with extra fresh parsley if desired.

Nutrition Facts

Serving size	(783.2g)

Amount per serving	% Daily Value*
Calories	948.2

Total Fat 67.1g	0%
Saturated Fat 17.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 1488mg	0%
Sodium 1834.1mg	0%
Total Carbohydrate 27.7g	0%
Dietary Fiber 4.6g	0%
Total Sugars 16.7g
Protein 53.8g	0%

Vitamin D 328IU	0%
Calcium 297.1mg	0%
Iron 9.0mg	0%
Potassium 1353.1mg	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: 64.9%

Protein: 23.1%

Carbs: 11.9%