Name: Sautéed Peppers & Onions
Total time: 30 min
Ingredients: 2 tablespoons extra-virgin olive oil; 4 bell peppers, sliced; 3 cups sliced sweet onions; 1 teaspoon salt

Sautéed Peppers & Onions

This simple technique of cooking onions and peppers is a useful way to get your veggie servings in. They're quite versatile—use these peppers and onions on a burger or sausage sandwich, stuff them into quesadillas or layer them into casseroles.

Katie Webster

Updated on November 9, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Active Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 cups

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Healthy Immunity Heart Healthy Low Carbohydrate Low Fat Low Sodium Low-Calorie Nut-Free Soy-Free Vegan Vegetarian

Jump to Nutrition Facts

Choosing Your Peppers

Any bell pepper will work well in this easy recipe. Red, orange and yellow peppers have a sweeter flavor while green peppers tend to be less sweet. You can mix up the colors, or choose just one. Whichever bell peppers you choose, make sure you slice them evenly so they cook at the same rate.

Flavors to Try

We opt for just salt here, but that doesn't mean you can't jazz them up! Adding a teaspoon of chili powder, garlic powder, curry powder or Italian seasoning can take these peppers in different directions depending on how you want to use them.

How to Use Sautéed Peppers & Onions

You can enjoy peppers and onions on their own as a side dish dressed up with a splash of balsamic vinegar and chopped fresh herbs. Or you can use them as a topping for hot dogs, sausages or hamburgers. Sautéed Peppers & Onions are excellent added to quesadillas or tacos, or you can use them as a pizza topping.

Can I Make Sautéed Peppers & Onions Ahead?

Yes! Cook then refrigerate them for up to 4 days. You can even use this recipe to meal prep a week of dinners with this plan.

Additional reporting by Hilary Meyer

Ingredients

2 tablespoons extra-virgin olive oil
4 bell peppers, sliced
3 cups sliced sweet onions
1 teaspoon salt

Directions

Heat oil in a large straight-sided sauté pan or Dutch oven over medium heat. Add peppers, onions and salt; cook, stirring occasionally, until the vegetables are tender and starting to brown, 18 to 21 minutes.

Nutrition Facts (per serving)

43	Calories
3g	Fat
5g	Carbs
1g	Protein

Nutrition Facts
Servings Per Recipe 12
Calories 43
% Daily Value *
Total Carbohydrate 5g	2%
Dietary Fiber 1g	4%
Total Sugars 3g
Protein 1g	1%
Total Fat 3g	3%
Saturated Fat 0g	2%
Vitamin A 1242IU	25%
Vitamin C 52mg	58%
Folate 25mcg	6%
Sodium 164mg	7%
Calcium 9mg	1%
Iron 0mg	2%
Magnesium 7mg	2%
Potassium 118mg	3%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.