Mini Breakfast Puffs Recipe

Looking for an easy Mini Breakfast Puffs recipe? Learn how to make Mini Breakfast Puffs using healthy ingredients.


Submitted by stargazergirl76

Makes 6 servings



from GI Diet Ideal for rushed mornings, these muffin sized puffs are packed with nutrition. Makes about 12 or 6-8 servings *Note: recipe calls for low fat feta. Program would not analyze with that description*

Recipe Ingredients for Mini Breakfast Puffs

1 tsp canola oil
1/4 cup diced onion
1 red pepper, diced
1 cup broccoli, chopped
1 1/2 tsp fresh thyme
1 pinch salt
1/4 tsp ground pepper
3/4 cup feta cheese (light)
1 1/2 cups egg beaters
1 cup skim milk
1/4 cup wheat bran
1/4 cup whole wheat flour

Recipe Directions for Mini Breakfast Puffs

  1. Preheat oven to 400 F

  2. In non stick frying pan, heat oil over medium heat. Cook onion and red pepper for about 5 minutes or until softened. Add broccoli, thyme, salt and pepper; cover and steam for about 3 minutes or until broccoli is tender crisp and bright green.

  3. Divide mixture amongst 12 greased muffin tins.

  4. Sprinkle cheese over top of vegetable mixture in each cup

  5. in bowl, whisk together liquid egg, milk, bran and whole wheat flour. Divide evenly over veggies in 12 muffin tins.

  6. Bake for about 20 minutes or until golden brown, set and puffed. Let cool slightly before serving.

Categories

Breakfast

Nutrition Facts
Serving Size 168.7g
Amount Per Serving
Calories
147
Calories from Fat
49
% Daily Value*
Total Fat
5.4g
8%
Saturated Fat
2.1g
10%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
396mg
17%
Potassium
403mg
12%
Total Carbohydrates
11.3g
4%
Dietary Fiber
2.7g
11%
Sugars
3.8g
Protein
14.0g
Vitamin A 25% Vitamin C 65%
Calcium 15% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in calcium
  • High in pantothenic acid
  • High in phosphorus
  • Very high in selenium
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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