"Egg in a Hole" Peppers with Avocado Salsa

4.3

(14)

13 Reviews

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

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Prep Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Bone-Health Diabetes-Friendly Nut-Free Dairy-Free Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegetarian High-Protein Gluten-Free Low-Calorie

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Ingredients

2 bell peppers, any color
1 avocado, diced
½ cup diced red onion
1 jalapeño pepper, minced
½ cup chopped fresh cilantro, plus more for garnish
2 tomatoes, seeded and diced
Juice of 1 lime
¾ teaspoon salt, divided
2 teaspoons olive oil, divided
8 large eggs
¼ teaspoon ground pepper, divided

Directions

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.

Originally appeared: Diabetic Living Magazine, Winter 2019

Nutrition Facts (per serving)

285	Calories
20g	Fat
14g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 eggs and 3/4 cup salsa
Calories 285
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 6g	21%
Total Sugars 6g
Protein 15g	30%
Total Fat 20g	25%
Saturated Fat 5g	23%
Cholesterol 372mg	124%
Vitamin A 3168IU	63%
Vitamin C 99mg	110%
Folate 131mcg	33%
Sodium 589mg	26%
Calcium 81mg	6%
Iron 3mg	14%
Magnesium 45mg	11%
Potassium 716mg	15%

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.

"Egg in a Hole" Peppers with Avocado Salsa

Ingredients

Directions

Nutrition Facts (per serving)

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