Bell Pepper Egg Rings
Enjoy a vibrant, protein-packed breakfast with these Bell Pepper Egg Rings. Low in carbs and saturated fat, rich in fiber, and ready in just 15 minutes, they make a nutritious, satisfying start to your day. Perfect for a quick breakfast, brunch, or simple meal prep.
Equipment
- 1 large non-stick skillet
- 1 Spatula
- Measuring spoons (½ tablespoon)
Ingredients
- 1 large bell pepper or multiple colors for variety
- ½ tablespoon olive oil
- 4 large eggs
- 4 pinches salt
- 4 pinches black pepper
- Optional: Everything but the Bagel seasoning tajin, cayenne, truffle salt, smoked sea salt, smoked paprika, or fresh herbs
Instructions
- Prepare the Bell Peppers: Start by selecting a large, firm bell pepper. Wash it thoroughly under cold running water and pat dry. Slice the bell pepper in half lengthwise, then carefully cut out four rings approximately ½ inch thick. The neater and uniform your cuts are, the better your eggs will stay neatly inside each ring. Remove all seeds and any remaining white membrane, as this can be bitter and interfere with the egg cooking. Set the pepper rings aside.
- Preheat the Skillet: Place a large non-stick skillet over medium-high heat. Allow the pan to warm for a minute or two until it is evenly heated. Brush the pan lightly with ½ tablespoon of olive oil, ensuring the entire surface has a thin coating to prevent sticking. Proper heating ensures the bell peppers will slightly caramelize, adding a delicious roasted flavor.
- Sear the Bell Pepper Rings: Gently place the prepared bell pepper rings onto the hot skillet, spacing them evenly so they aren’t overcrowded.Let them cook undisturbed for about 2 minutes, until the edges start to turn slightly golden and tender. This initial searing enhances the pepper’s natural sweetness and helps create a stable base for the eggs.
- Flip the Peppers for Even Cooking: Using a spatula, carefully flip each bell pepper ring. Reduce the heat to medium-low to ensure the eggs cook gently without burning the peppers. The goal is to have tender, slightly crisp edges while keeping the center soft enough to hold the egg.
- Crack the Eggs into the Pepper Rings: Crack one egg at a time directly into the center of each pepper ring. If the ring is wide or the egg is smaller, gently use a fork or spoon to push the egg whites outward so they fill the entire pepper cavity. This creates a neat and uniform presentation, ensuring every bite has both egg and pepper.
- Season the Eggs: Sprinkle each egg with a pinch of salt and pepper. For added flavor and a gourmet touch, consider optional seasonings such as Everything but the Bagel seasoning, smoked paprika, cayenne, truffle salt, or fresh herbs. Seasoning at this stage allows the flavors to meld as the eggs cook.
- Cook the Eggs to Perfection: Cover the skillet with a lid if you prefer fully set whites or slightly runny yolks. Allow the eggs to cook undisturbed on low heat for about 3–5 minutes, depending on your desired doneness. Keep a close eye to ensure the yolks don’t overcook. The ideal texture is firm whites with yolks still soft and creamy.
- Transfer to Serving Plate: Once the eggs are cooked to your liking, carefully slide a spatula under each pepper egg ring to lift it from the skillet. Transfer them gently onto a serving plate to prevent breaking the yolks or deforming the pepper rings.
- Add Final Touches: Sprinkle any remaining optional seasonings or fresh herbs on top for extra flavor and visual appeal. You can also drizzle a tiny amount of olive oil or a few drops of hot sauce for added zing.
- Serve and Enjoy: Serve immediately while warm for the best texture and flavor. These Pepper Eggs in a Hole are perfect with a side of toast, avocado slices, or fresh salad. They’re a nutritious, protein-packed, low-carb meal that’s visually vibrant and satisfying, making breakfast, brunch, or even a light dinner feel special.
Notes
- Always choose a large, firm bell pepper to ensure the egg stays neatly inside the ring. Thin or small peppers may cause the egg to overflow.
- Use fresh eggs for the best texture and flavor. Older eggs can spread too much and affect presentation.
- Adjust cooking time depending on how you like your eggs: cover the skillet to cook whites fully while keeping yolks runny, or cook longer for firm yolks.
- Optional seasonings like smoked paprika, truffle salt, or fresh herbs can add unique flavor profiles without extra calories.
- This recipe is naturally gluten-free, low-carb, and high in protein, making it versatile for various dietary preferences.
