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Photo:Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
Active Time:25 minsTotal Time:50 minsServings:4Jump to Nutrition Facts
Active Time:25 minsTotal Time:50 minsServings:4
Active Time:25 mins
Active Time:
25 mins
Total Time:50 mins
Total Time:
50 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipeTheseBreakfast Stuffed Peppersare a delicious and nutritious way to start your day. This healthy breakfast packs in protein from eggs, vitamins and minerals from plenty of veggies, and a boost of heart-healthy fiber fromblack beans. This breakfast is versatile too, allowing you to swap in your favorite ingredients and spices. Keep it plant-based, or add more protein with additions like cooked crumbled sausage or chorizo.In a rush? No problem! You can prepare the peppers up to two days ahead so all you have to do is pop them in the oven when you’re just about ready to eat. Check out our expert tips and tricks below to make these breakfast stuffed peppers a recipe you’ll turn to again and again.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!To make sure the peppers cook evenly, buy peppers that are the same size. Four large peppers are the perfect size to hold all the filling. If you use smaller peppers, you may need more than four. Smaller peppers may need less time in the oven. You’ll know they are done when the eggs are set all the way through.You need to keep the peppers upright to hold in all that delicious filling! If the pepper isn’t laying flat when you are about to fill it, shave off a small, flat piece from the back side to prevent the pepper from tipping sideways when you fill it. Just make sure you don’t cut all the way through so the filling leaks out. You can also use a rolled ball of foil placed under the peppers to keep them stable.Feel free to switch things up, but don’t add ingredients that are too wet or could overfill the peppers. Be sure to cook the ingredients like we do in Step 2 before adding them to the mixture. Consider swapping out the kale for spinach or chard, using pinto beans in place of the black beans, trying a different color of bell peppers or using shredded pepper Jack for a spicy kick.Nutrition NotesRed bell peppersoffer about 40% more vitamin C than green ones.Bell peppersare packed with phytochemicals and nutrients that have natural anti-inflammatory properties. Chronicinflammationis linked to long-term health issues such as heart disease and type 2 diabetes,Kaleis an excellent source ofvitamin K, which helps keep your bones strong and protects your heart.Kalealso contains cancer-fighting phytonutrients that may reduce the risk of chronic illnesses like cancer and cardiovascular disease.Eggsare more than just a protein powerhouse. The yolks are a source of nutrients like vitamin B12, vitamin D and choline, which help our bodies process food into energy. Plus, the blend of protein and healthy fat ineggsprovides lasting satiety that helps get you through the morning to your next meal.Legumeslikeblack beansare an excellent source of plant-based protein. They also pack a healthy dose offiber, which can help lower your risk of type 2 diabetes and heart disease.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
Jump to recipe
TheseBreakfast Stuffed Peppersare a delicious and nutritious way to start your day. This healthy breakfast packs in protein from eggs, vitamins and minerals from plenty of veggies, and a boost of heart-healthy fiber fromblack beans. This breakfast is versatile too, allowing you to swap in your favorite ingredients and spices. Keep it plant-based, or add more protein with additions like cooked crumbled sausage or chorizo.In a rush? No problem! You can prepare the peppers up to two days ahead so all you have to do is pop them in the oven when you’re just about ready to eat. Check out our expert tips and tricks below to make these breakfast stuffed peppers a recipe you’ll turn to again and again.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!To make sure the peppers cook evenly, buy peppers that are the same size. Four large peppers are the perfect size to hold all the filling. If you use smaller peppers, you may need more than four. Smaller peppers may need less time in the oven. You’ll know they are done when the eggs are set all the way through.You need to keep the peppers upright to hold in all that delicious filling! If the pepper isn’t laying flat when you are about to fill it, shave off a small, flat piece from the back side to prevent the pepper from tipping sideways when you fill it. Just make sure you don’t cut all the way through so the filling leaks out. You can also use a rolled ball of foil placed under the peppers to keep them stable.Feel free to switch things up, but don’t add ingredients that are too wet or could overfill the peppers. Be sure to cook the ingredients like we do in Step 2 before adding them to the mixture. Consider swapping out the kale for spinach or chard, using pinto beans in place of the black beans, trying a different color of bell peppers or using shredded pepper Jack for a spicy kick.Nutrition NotesRed bell peppersoffer about 40% more vitamin C than green ones.Bell peppersare packed with phytochemicals and nutrients that have natural anti-inflammatory properties. Chronicinflammationis linked to long-term health issues such as heart disease and type 2 diabetes,Kaleis an excellent source ofvitamin K, which helps keep your bones strong and protects your heart.Kalealso contains cancer-fighting phytonutrients that may reduce the risk of chronic illnesses like cancer and cardiovascular disease.Eggsare more than just a protein powerhouse. The yolks are a source of nutrients like vitamin B12, vitamin D and choline, which help our bodies process food into energy. Plus, the blend of protein and healthy fat ineggsprovides lasting satiety that helps get you through the morning to your next meal.Legumeslikeblack beansare an excellent source of plant-based protein. They also pack a healthy dose offiber, which can help lower your risk of type 2 diabetes and heart disease.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
TheseBreakfast Stuffed Peppersare a delicious and nutritious way to start your day. This healthy breakfast packs in protein from eggs, vitamins and minerals from plenty of veggies, and a boost of heart-healthy fiber fromblack beans. This breakfast is versatile too, allowing you to swap in your favorite ingredients and spices. Keep it plant-based, or add more protein with additions like cooked crumbled sausage or chorizo.
In a rush? No problem! You can prepare the peppers up to two days ahead so all you have to do is pop them in the oven when you’re just about ready to eat. Check out our expert tips and tricks below to make these breakfast stuffed peppers a recipe you’ll turn to again and again.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients4largered bell peppersCooking spray3/4teaspoonsalt, divided2teaspoonsextra-virgin olive oil1yellow onion, finely chopped1plum tomato, chopped3cupsstemmed and choppedkale1(15-ounce) canno-salt-added black beans, rinsed1tablespoonsalt-free taco seasoning mix(such as Mrs. Dash)6largeeggs, beaten1cupshredded Mexican cheeseblendCrushed red pepperfor garnish (optional)
Cook Mode(Keep screen awake)
Ingredients
4largered bell peppers
Cooking spray
3/4teaspoonsalt, divided
2teaspoonsextra-virgin olive oil
1yellow onion, finely chopped
1plum tomato, chopped
3cupsstemmed and choppedkale
1(15-ounce) canno-salt-added black beans, rinsed
1tablespoonsalt-free taco seasoning mix(such as Mrs. Dash)
6largeeggs, beaten
1cupshredded Mexican cheeseblend
Crushed red pepperfor garnish (optional)
Directions
Meanwhile, heat oil in a large skillet over medium-high heat until shimmering. Add onion; cook, stirring often, until translucent, 4 to 5 minutes. Stir in tomato; cook, stirring occasionally, until the tomato turns soft and jammy, 3 to 4 minutes. Stir in kale; cook, stirring occasionally, until wilted, about 2 minutes. Stir in beans, taco seasoning and the remaining 1/2 teaspoon salt; gently stir to combine. Remove from heat.
Divide beaten eggs among the pepper halves. Spoon about 1/2 cup bean mixture into each pepper half; top with cheese. Bake until the peppers are tender, the eggs are set and the cheese is melted, 20 to 25 minutes. Sprinkle with crushed red pepper, if desired.
Nutrition InformationServing Size: 2 halvesCalories 422, Fat 20g, Saturated Fat 8g, Cholesterol 306mg, Carbohydrates 36g, Total Sugars 13g, Added Sugars 0g, Protein 25g, Fiber 11g, Sodium 667mg, Potassium 999mg
Nutrition Information
Serving Size: 2 halvesCalories 422, Fat 20g, Saturated Fat 8g, Cholesterol 306mg, Carbohydrates 36g, Total Sugars 13g, Added Sugars 0g, Protein 25g, Fiber 11g, Sodium 667mg, Potassium 999mg
Serving Size: 2 halves
Calories 422, Fat 20g, Saturated Fat 8g, Cholesterol 306mg, Carbohydrates 36g, Total Sugars 13g, Added Sugars 0g, Protein 25g, Fiber 11g, Sodium 667mg, Potassium 999mg
Frequently Asked Questions
Yes! These stuffed peppers are an excellent source of protein and fiber plus more essential nutrients to get your day started off on the right foot.
Yes.Stuff the peppers, cover and refrigerate for up to 2 days before baking. Take them out of the fridge 30 minutes before baking them. If you pop them straight in the oven, the contents will be colder and they may need up to 10 minutes additional baking time.
Soggy stuffed peppers happen when you don’t pre-roast the peppers before you fill them, or you don’t cook the veggies that go into the filling before you bake them. Pre-roasting the peppers and cooking the ingredients that go into the filling gets rid of excess moisture that would otherwise make your peppers soggy.
EatingWell.com, August 2024
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Nutrition Facts(per serving)428Calories18gFat40gCarbs28gProtein
Nutrition Facts(per serving)
- 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.
Hilary Meyer
