Spinach and Feta Egg Puff
Spinach and Feta Egg Puff is a savory, crustless baked dish that transforms simple ingredients into a light, fluffy meal. It typically features eggs, fresh spinach, and crumbly feta cheese, often seasoned with herbs like dill or nutmeg. This style of egg bake is a staple in Mediterranean and Eastern European cuisines, where it's enjoyed for breakfast, brunch, or a light dinner.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats from the eggs and feta, while being relatively low in carbohydrates. It's an excellent source of iron, vitamin K, and calcium, providing a nutrient-dense meal with roughly 200-300 calories per serving.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 14 g |
| Carbs | 5 g |
| Fat | 16 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Vitamin A | 250 µg |
| Vitamin K | 150 µg |
| Folate | 120 µg |
| Calcium | 200 mg |
| Iron | 2.5 mg |
| Potassium | 300 mg |
| Phosphorus | 180 mg |
| Vitamin B12 | 0.8 µg |
Per 1 piece (150 g) · estimated, varies by recipe
💡 What's interesting
The 'puff' refers to the dramatic rise the eggs achieve from trapped steam during baking, creating a soufflé-like texture without any flour. Nutritionally, it's a clever way to pack leafy greens into a meal, making it a popular choice for those following low-carb or high-protein diets.
