Egg in a hole is a beloved breakfast favorite, but this version takes a creative turn by using bell pepper rings instead of bread. The result is a light, nutritious dish that perfectly balances protein, healthy fats, and fresh vegetables.
If you’re following the DASH diet or just looking for a flavorful way to start the day, this dish brings a vibrant, satisfying meal to the table.
A Colorful, Nutrient-Packed Breakfast
Bell peppers not only add a burst of color but also bring a dose of vitamins and antioxidants to your plate. They’re rich in vitamin C, fiber, and essential nutrients that support overall health.
Paired with eggs, which are loaded with high-quality protein and essential amino acids, this meal is both energizing and nourishing. The addition of avocado provides heart-healthy fats, making it a great choice for those looking to maintain a balanced diet without sacrificing flavor.
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The Perfect Dash of Flavor
Each component of this dish works together to create a satisfying bite. The eggs cook gently within the pepper rings, absorbing the subtle sweetness of the peppers while maintaining a rich, creamy texture.
A dash of freshly ground black pepper enhances the natural flavors, while a hint of lime juice in the avocado mixture adds brightness. Fresh basil and diced red onion bring extra depth, creating a dish that is as exciting to eat as it is to prepare.
Ideal for a Balanced Diet
This meal is naturally low in carbohydrates, making it a great choice for those following a low-carb or ketogenic diet. The absence of bread makes it a gluten-free alternative to traditional egg-in-a-hole recipes.
The combination of eggs and avocado also aligns well with a heart-healthy Mediterranean diet, which emphasizes whole foods, fresh produce, and healthy fats.
By replacing processed carbohydrates with nutrient-dense vegetables, this meal supports sustained energy levels throughout the day.
Simple, Quick, & Versatile
One of the best things about this recipe is how easy it is to prepare. With just a few simple ingredients and minimal cooking time, it’s perfect for busy mornings.
The bell pepper rings cook quickly, and the eggs can be adjusted to your preferred level of doneness. Whether you like them slightly runny or fully set, this dish is customizable to suit your taste.
Creative Variations to Try
Looking to switch things up? This recipe is incredibly versatile, allowing you to experiment with different ingredients to match your preferences:
- Add cheese: Sprinkle a little shredded cheese on top for a creamy, melty finish.
- Spice it up: A dash of red pepper flakes or hot sauce can add an extra kick.
- Switch the herbs: Instead of basil, try fresh cilantro or parsley for a different flavor profile.
- Include more veggies: Sautéed mushrooms or spinach can be mixed into the avocado topping for added nutrients.
Perfect for Any Meal
While this dish makes a fantastic breakfast, it also works well as a light lunch or dinner. Serve it with a side of mixed greens or whole-grain toast if you want to add more variety to your meal. The combination of protein, fiber, and healthy fats keeps you full and satisfied without feeling heavy, making it an excellent choice for any time of day.
Egg in a pepper hole with avocado is a refreshing take on a classic breakfast that brings together bold flavors and nourishing ingredients.
Egg in a “Pepper Hole” with Avocado for DASH Diet
Equipment
- Large skillet
- Medium mixing bowl
Ingredients
- Egg in a Pepper Hole
- 4 bell peppers any color
- 1 tablespoon extra-virgin olive oil
- 8 large eggs
- ¾ teaspoon kosher salt divided
- ¼ teaspoon freshly ground black pepper divided
- Avocado Salad
- 1 avocado peeled, pitted, and diced
- ¼ cup red onion diced
- ¼ cup fresh basil chopped
- Juice of ½ lime
Instructions
- Prepare the Bell Peppers: Remove the stems and seeds from the bell peppers. Slice each pepper into 2-inch-thick rings, setting aside any extra small diced pieces for the salad.
- Cook the Eggs: Heat the olive oil in a large skillet over medium heat. Place four bell pepper rings in the skillet, then carefully crack one egg into the center of each ring. Sprinkle with ¼ teaspoon salt and ⅛ teaspoon black pepper. Cook for 2-3 minutes, allowing the whites to mostly set while keeping the yolks slightly runny. Flip gently and cook for another minute if you prefer over-easy eggs. Transfer to plates and repeat with the remaining pepper rings.
- Prepare the Avocado Salad: In a mixing bowl, combine the diced avocado, red onion, basil, lime juice, and reserved diced bell pepper. Season with the remaining ¼ teaspoon salt and ⅛ teaspoon black pepper. Mix gently and distribute the salad evenly among four plates.
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.