This easy keto breakfast is ready in under 30 minutes. Bake eggs in colorful bell pepper rings, instead of toast, to keep it fresh, low-carb and full of fresh flavor.
Total carbs 5g, net carbs 3g
This is a delicious and cute way to make eggs sunny side up. These are perfect served hot out of the oven and also hold up well for make-ahead meal planning. This recipe makes 4 servings, but can be scaled up to serve a hungry brunch crowd.
Ingredients you’ll need
Bell peppers
Bell peppers are low-carb, low-calorie, high in fiber and high in antioxidants making them a great carb choice for low-carb and keto diets.
Bell pepper fun fact: Did you know that bell peppers are full of Vitamin C and that just 1 bell pepper egg in a hole from this recipe has 100% of your recommended daily allowance. A cup of chopped bell pepper has 3x more Vitamin C than an orange!
Use any color bell pepper that you like. You can mix them up. If you are following a strict keto diet, then be aware that of all bell peppers, green peppers are lowest in carbs and yellow peppers are the highest.
Get organic peppers when possible, generic peppers often end up on the dirty dozen list of heavily sprayed produce.
Learn how to make bell pepper rings for eggs in a hole by checking out the recipe card below for steps and photos.
Eggs
Use large eggs, preferably from pasture-raised hens if you can get them.
Oil
I used olive oil, but you can use any cooking oil for this recipe to keep the eggs from sticking to the pan.
Salt and pepper
Add salt and pepper to taste for seasoning.
Equipment you’ll need
An oven-safe skillet about 10-12".
Serving Suggestions
You can eat it as is or garnish with your favorite herbs and spices. I used freshly snipped chives here because I grow them on my porch.
You can serve these sprinkled with shredded cheese, over black beans or with a side salad or cooked veggies like broccoli or sweet potatoes, fresh fruit or toast depending on your carb budget.
This recipe serves 4, but you can easily feed a crowd or prep a make-ahead breakfast by doubling or tripling the recipe and baking it on a baking sheet.
Make Ahead
If you plan to make ahead for breakfast meal prep to heat up later, store covered in the fridge. When ready to eat, warm in the microwave in 30 second intervals so as not to overcook the eggs.
Frequently Asked Questions
Preparing bell pepper rings is pretty easy. This method makes thick rings to hold the eggs with room for extras like beans and shredded cheese. Check out the steps in the recipe card below with photos.
Take a look. The egg whites should be opaque. Take care and keep an eye on the eggs while cooking. Overcooked eggs are rubbery and not tasty.
Baked bell pepper eggs in a hole
- Total Time: 25-30 minutes
- Yield: 4 eggs 1x
- Diet: Diabetic
Description
This easy keto breakfast is ready in under 30 minutes. Bake eggs in colorful bell pepper rings, instead of toast, to keep it fresh, low-carb and full of fresh flavor.
Ingredients
2 large bell peppers
4 large eggs
1 tablespoon olive oil
a pinch of salt
a dash of pepper
Instructions
Preheat oven to 450°F.
Prepare bell pepper rings. This method makes thick rings to hold the eggs (with room for extras like beans and shredded cheese).
First, cut a thin slice off the tops and bottoms of the peppers.
Next, slice the peppers in half crosswise.
- Then, use a spoon to scrape out and discard the seeds and pulp from bell peppers.
- Arrange pepper rings in a skillet. Pour oil into each pepper ring.
- Roast peppers for 10 minutes.
- Remove skillet from oven. Crack an egg into the center of each pepper ring.
Bake eggs for 5 minutes.
Turn off oven and leave eggs in oven for 2- 5 minutes more until the whites are set and the yolks are still soft and runny. Check every minute until they are done. Give the pan a little shake to check. The egg whites should be opaque and the yolks jiggle a little bit.
Season with salt and pepper.
Notes
Tip: Save the scraps of pepper from the tops and bottoms for snacking with hummus, or dice them up for an omelet and other dishes.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Bake
- Cuisine: American
Leave a Reply