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Eggs in Bell Pepper Rings w/ Tomato Basil Salad

May 18, 2021 | Recipes | 0 comments

Eggs in Bell Pepper Rings with Tomato Basil Salad

Eggs in bell pepper rings make the perfect easy Whole30 breakfast, Paleo breakfast, or prep-ahead breakfast for busy weeks when you still want to eat healthily!

I love starting the day off with a serving of vegetables. You never know what craziness the day will bring and it feels good to know you've started with a healthy dose of nutrients.

One of the biggest challenges to eating vegetables in the morning is time. Washing and chopping produce can seem like too much when you're getting ready for work or trying to get the kids to school.

That's why I love prep-ahead breakfasts like these eggs in bell pepper rings that guarantee you'll sneak some veggies in early in the day.  

If you cut the bell peppers and make the salad ahead of time, this comes together very quickly but is such a fun twist on morning eggs. 

Bonus? These are gluten free, Paleo, dairy free and totally Whole30 compliant!

Eggs in Bell Pepper Rings
Print Recipe
4.50 from 2 votes

Eggs in Bell Pepper Rings w/ Tomato Basil Salad

Servings: 4


Eggs in Bell Peppers

  • 2 red, orange, or yellow bell peppers
  • 2 tsp olive oil
  • 8 eggs, omega-3
  • S&P

Tomato Basil Salad

  • 2 tomatoes
  • 1 small bunch basil
  • 2 tsp olive oil
  • 1 tsp balsamic vinegar
  • S&P


For the Eggs in Bell Peppers:

  • Wash bell peppers and remove the tops. Slice each bell pepper into 4 thick rings. Remove center membrane/seeds.
  • Heat sauté pan over med-low heat. Add 2 tsp olive oil and pepper rings to pan. You will need to do this in batches.
  • Carefully crack 1 egg into each bell pepper ring (serving size = 1 to 2 eggs/rings). Season w/ S&P. (If you want a more firm egg, gently break the yolk w/ a fork once it’s in the bell pepper ring).
  • Cook eggs until your desired preference. Serve w/ Tomato Basil Salad.

For the Salad:

  • Wash and chop 2 tomatoes and 1 small bunch basil.
  • Toss w/ 2 tsp olive oil + 1tsp balsamic vinegar + S&P.

What are the nutritional benefits of this prep ahead breakfast?

Eggs in bell pepper rings w/ tomato basil salad pack in 13.5 grams of protein, 30% daily vitamin D needs, and 12% daily iron needs per serving. Furthermore, these superstar ingredients offer all kinds of health benefits:

Bell Peppers

Rich in vitamin A, vitamin C, folic acid, potassium, and fiber, bell peppers provide tons of good-for-you vitamins.  

Want a pro tip? Choose red! Red bell peppers offer even more nutrients and can have 1.5 times as much vitamin C and 11 times as much beta-carotene as green bell peppers.

Omega-3 Eggs 

First of all, choosing eggs is probably one of the most confusing parts of grocery shopping. There are SO many choices and labels. Many of the labels are not clearly defined, making it even more confusing.  

Something to keep in mind though is that omega-3 eggs offer up to 5 times as much omega-3 in contrast to conventional eggs. In addition, they have almost 40% less of the inflammatory omega-6 fatty acid arachidonic acid. As a result, I think Omega-3 eggs are worth it if you can swing it in your grocery budget.

Similarly, pastured eggs offer far superior nutritional content to conventional eggs. Higher in vitamin A, vitamin D, vitamin E, and omega-3, they're certainly a better choice than conventional if available to you.


Packed with antioxidants, tomatoes may help reduce the risk of several kinds of cancer. Furthermore, they contain vitamin A, vitamin C, vitamin E and potassium, many of which most people don't get enough of.

Bonus tip? Combining tomatoes with healthy fats like the olive oil in this tomato salad recipe boosts the absorption of tomatoes' phytochemicals!


A significant source of vitamin K, basil also may reduce memory loss, blood pressure, and depression. Smelling basil also may help you feel more alert so consider growing some in a kitchen garden to smell whenever you need a boost!

Olive oil

Monounsaturated fats like those found in olive oil may help prevent heart disease.

Make sure to check the label though – olive oil labels are not regulated by the US government and just because it says “extra virgin” doesn't mean it really is. Look for the seal from the North American Olive Oil Association (NAOOA) to make sure you're getting a quality product.

Are eggs in bell pepper rings low carb / Keto-friendly?

Yes indeed! Bell peppers are a great low carb vegetable choice making this a solid Keto-friendly prep ahead breakfast option.  

If you want to decrease the carbs, try subbing avocado for the tomato salad for some added healthy fats.

How can I vary eggs in bell pepper rings?

You can of course vary the color of the bell pepper but there are a few other options for mixing it up.

If you're not Paleo or doing Whole30, try adding some cheese! A sprinkle of feta would be delicious.

Changing up the side is of course another easy option for keeping things interesting. Try serving with roasted potatoes or sweet potatoes, sautéed kale, or over polenta like in my poached eggs with polenta recipe. The polenta takes a little longer but you can totally prep it ahead and it's SO good with the runny yolks.

Is this a good meal prep recipe?

Yes! If you follow Prep Dish, you know we're all about healthy meal prep recipes and this one is no exception.

It's easy to forget about breakfast when you make your weekly meal plan. Stressful mornings are the worst though and, at least for me, eating a protein-packed breakfast makes a huge difference in my energy levels throughout the day.

Fortunately, this one is easy to meal prep and comes together quickly in the morning.

For a prep-ahead breakfast, simply wash the bell peppers and slice them into rings ahead of time, and store them in the fridge. You can make the salad ahead of time as well, just save adding the dressing for the last minute. Then all you have to do the morning-of is fry up the eggs!

Use this strategy if you're serving these for brunch as well. Eggs in bell peppers make an impressive addition to a brunch spread and you can whip them up in just a few minutes if you've prepped everything ahead.

What are some other easy Whole30 breakfast options?

If you're doing a Whole30 or just want a super clean breakfast option, here are 5 more of my favorite Whole30 breakfast recipes. If you're looking for more, check out my 5 week Whole30 compliant meal plan here!

Sweet potato frittata – Have you tried adding sweet potatoes to your frittatas? If not, I highly recommend it! The flavor combo is great and it adds some healthy carbs to the egg dish, making it a great complete breakfast.

Eggs baked in avocado – Same idea, different twist! Eggs in avocado are super filling with all the healthy fats so this makes a great breakfast when you know you have a busy day ahead.

Tropical green smoothie – If you're sick of eggs or want a cold breakfast option for the summer, my tropical green smoothie is fresh, nutritious and highly satisfying.

Purple haze smoothie – This little concoction was my first experiment with smoothie bowls. Spoiler alert – I'm a fan!

Moroccan-inspired breakfast hash – Breakfast hash is one of my signature dishes. This version uses plenty of spices, ground lamb, sweet potatoes and more! It makes an excellent quick dinner too.

Beginner Menu Guide


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Allison Schaaf Chef, Prep Dish

Prep Dish is a gluten-free, paleo, and keto meal planning website. Celebrity personal chef & dietitian Allison Schaaf thoughtfully crafts each plan using her own well-tested recipes. Each meal plan allows you, the home cook, to spend only 2-3 hours preparing a week’s worth of crave-worthy, healthy meals using seasonal, whole foods (nothing processed!). We aim to save you time while keeping your family’s taste buds happy.

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