Egg in a “Pepper Hole” with Avocado for DASH Diet
This heart-healthy take on the classic egg-in-a-hole replaces bread with bell pepper rings, making it rich in fiber, vitamins, and antioxidants. Paired with a refreshing avocado salad, this dish is a nutrient-dense, low-sodium option that aligns with the 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
Serving: 1gCalories: 270kcalCarbohydrates: 12gProtein: 15gFat: 19gSaturated Fat: 4gCholesterol: 370mgSodium: 360mgPotassium: 590mgFiber: 5gSugar: 6gCalcium: 75mg
Tried this recipe?Let us know how it was!