Baked Parmesan Eggs in Bell Pepper Rings

We’re creatures of habit: it’s easy to eat the same foods day after day. As registered dietitians, however, we know variety is best for getting the full range of nutrients — and as food lovers, we don’t mind the variety either. Still, a few favorites sneak onto our plates almost every day. Tammy, for example, loves bell peppers so much she preps them each night and carries them on the road. Between the two of us, eggs, sardines, yogurt and apples appear frequently in our meals. We can’t resist combining these staples whenever possible, which is why our latest easy egg breakfast/brunch/lunch features two of our favorites: peppers and eggs.

More healthy recipe ideas

If you’re hunting for other simple, nourishing recipes, try these favorites from our site:

• Skinny Fried Rice
• The Nutrition Twins Skinny Cauliflower Mash
• Comfort Food Reinvented: Apple Pie
• Microwave Peanut Butter Chocolate Chip Cookies
• Skinny Zucchini Fries

This take on “eggs in a basket” is one of our favorites because it adds color, flavor, and a serving of vegetables to the plate. We try to include veggies wherever we can, and this recipe is an easy way to do that without any fuss.

Key ingredients and benefits

Bell peppers deliver a big dose of vitamin C, which supports collagen formation and immune health. They also contain phytonutrients that help neutralize free radicals.

Eggs are a complete protein and provide nutrients important for eye health, like lutein and zeaxanthin. We often use Eggland’s Best eggs in this recipe; they offer a different nutrient profile than ordinary eggs and are a brand we enjoy working with.

This dish comes together quickly and can be partially prepped ahead: slice bell pepper rings and shred kale in advance and store them in the refrigerator so you can assemble it in minutes on busy mornings.

Parmesan Eggs in a Bell Pepper Ring

Serves: 1

Ingredients

• 2 eggs (we use Eggland’s Best)
• 1 bell pepper (red, yellow, or orange)
• 1 tbsp shaved Parmesan cheese
• 1 green onion, green part only, thinly sliced
• 1 slice whole grain bread
• Olive oil spray
• 1 cup shredded kale
• Salt and pepper, to taste

Directions

1. Slice the bell pepper into rings about ½” thick or larger — larger rings reduce the chance that the egg will spill over.
2. Lightly spritz a nonstick skillet with olive oil and warm it over medium heat. Place a bell pepper ring in the pan and cook it for about 1 minute to soften slightly.
3. Crack both eggs into the center of the bell pepper ring. Season with salt and pepper.
4. Cook on one side until the whites begin to set.
5. For over-easy/medium or fried eggs, gently flip the bell pepper ring with the eggs and continue cooking until the eggs reach your preferred doneness. If you prefer sunny-side up, cover the pan briefly to help the whites finish cooking.
6. When the eggs are done, remove the bell pepper and eggs from the pan and toast the bread. While the bread toasts, return the pan to medium, add a spritz of olive oil, toss in the shredded kale, and sauté until wilted. Season with salt and pepper.
7. Place the egg and bell pepper ring on top of the toast. Sprinkle with shaved Parmesan and sliced green onion. Serve with the sautéed kale on the side.

Nutrition facts per serving (approx.): 302 calories; 20 g carbs; 16 g fat; 5 g saturated fat; 20 g protein; 310 mg sodium; 5 g fiber.

Notes: This recipe is highly customizable — add a sprinkle of chili flakes for heat, swap Parmesan for feta, or serve on a grain bowl for a heartier meal. It’s a simple, colorful way to enjoy protein and vegetables together for breakfast, lunch, or a light dinner.

The Nutrition Twins are spokespeople for Eggland’s Best.