Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.

Abbie Gellman, M.S., RD, CDN
Source: Diabetic Living Magazine, Winter 2019


Ingredient Checklist


Instructions Checklist
  • Slice tops and bottoms off bell peppers and finely dice. Remove and discard seeds and membranes. Slice each pepper into four 1/2-inch-thick rings.

  • Combine the diced pepper with avocado, onion, jalapeño, cilantro, tomatoes, lime juice, and 1/2 teaspoon salt in a medium bowl.

  • Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 4 bell pepper rings, then crack 1 egg into the middle of each ring. Season with 1/8 teaspoon each salt and pepper. Cook until the whites are mostly set but the yolks are still runny, 2 to 3 minutes. Gently flip and cook 1 minute more for runny yolks, 1 1/2 to 2 minutes more for firmer yolks. Transfer to serving plates and repeat with the remaining pepper rings and eggs.

  • Serve with the avocado salsa and garnish with additional cilantro, if desired.

Nutrition Facts

285.4 calories; protein 15.1g 30% DV; carbohydrates 14.2g 5% DV; exchange other carbs 1; dietary fiber 5.9g 24% DV; sugars 5.9g; fat 19.5g 30% DV; saturated fat 4.6g 23% DV; cholesterol 372mg 124% DV; vitamin a iu 3168IU 63% DV; vitamin c 98.9mg 165% DV; folate 131.4mcg 33% DV; calcium 81.2mg 8% DV; iron 2.6mg 14% DV; magnesium 44.7mg 16% DV; potassium 716.2mg 20% DV; sodium 589.1mg 24% DV.

Reviews (3)

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3 Ratings
  • 5 star values: 1
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
Very good and light breakfast. We actually made this for lunch, and added a tortilla that I baked in the over until a little crispy. You also may want to salt the red peppers before cooking. Instead of two tomatoes, I added one tomato, and about 1/2 cup of store-bought pico de gayo. Read More
Rating: 5 stars
I cooked the bell pepper rings for 2 minutes on each side to soften them before I added the eggs for cooking. Read More
Rating: 4 stars
The eggs ran everywhere but otherwise not bad. Read More