Are Breakfast Stuffed Peppers healthy?

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.

What do I serve with Breakfast Stuffed Peppers?

These peppers are a well-balanced meal by themselves, but that doesn’t mean you can’t jazz them up! Serve them with avocado slices or guacamole , pico de gallo , whole-grain toast or Crispy Skillet Breakfast Potatoes on the side.

Can I make Breakfast Stuffed Peppers ahead?

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.

Why are my Breakfast Stuffed Peppers soggy?

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.

Breakfast Stuffed Peppers

Name: Breakfast Stuffed Peppers
Total time: 50 min
Ingredients: 4 large red bell peppers; Cooking spray; 3/4 teaspoon salt, divided; 2 teaspoons extra-virgin olive oil; 1 medium yellow onion, finely chopped; 1 medium plum tomato, chopped; 3 cups stemmed and chopped kale; 1 (15-ounce) can no-salt-added black beans, rinsed; 1 tablespoon salt-free taco seasoning mix (such as Mrs. Dash); 6 large eggs, beaten; 1 cup shredded Mexican cheese blend; Crushed red pepper for garnish (optional)

Active Time:

25 mins

Total Time:

50 mins

Servings:

Nutrition Profile:

No Added Sugar Sesame-Free Nut-Free Healthy Pregnancy Soy-Free High-Fiber Vegetarian High-Protein Gluten-Free

These Breakfast Stuffed Peppers are 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 from black 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!

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 Notes

Red bell peppers offer about 40% more vitamin C than green ones. Bell peppers are packed with phytochemicals and nutrients that have natural anti-inflammatory properties. Chronic inflammation is linked to long-term health issues such as heart disease and type 2 diabetes,
Kale is an excellent source of vitamin K, which helps keep your bones strong and protects your heart. Kale also contains cancer-fighting phytonutrients that may reduce the risk of chronic illnesses like cancer and cardiovascular disease.
Eggs are 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 in eggs provides lasting satiety that helps get you through the morning to your next meal.
Legumes like black beans are an excellent source of plant-based protein. They also pack a healthy dose of fiber, which can help lower your risk of type 2 diabetes and heart disease.

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Ingredients

4 large red bell peppers
Cooking spray
3/4 teaspoon salt, divided
2 teaspoons extra-virgin olive oil
1 yellow onion, finely chopped
1 plum tomato, chopped
3 cups stemmed and chopped kale
1 (15-ounce) can no-salt-added black beans, rinsed
1 tablespoon salt-free taco seasoning mix (such as Mrs. Dash)
6 large eggs, beaten
1 cup shredded Mexican cheese blend
Crushed red pepper for garnish (optional)

Directions

Preheat oven to 425°F. Cut bell peppers in half lengthwise, keeping stems intact. Remove and discard ribs and seeds,. Lightly coat a 13-by-9-inch baking dish with cooking spray. Arrange the pepper halves cut-side up in the dish; sprinkle with 1/4 teaspoon salt. Lightly coat the peppers with cooking spray. Bake until tender-crisp, about 15 minutes. Remove from oven; reduce oven temperature to 400°F.

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
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.

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
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.

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel

Nutrition Information

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

Are Breakfast Stuffed Peppers healthy?

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.
What do I serve with Breakfast Stuffed Peppers?

These peppers are a well-balanced meal by themselves, but that doesn’t mean you can’t jazz them up! Serve them with avocado slices or guacamole, pico de gallo, whole-grain toast or Crispy Skillet Breakfast Potatoes on the side.
Can I make Breakfast Stuffed Peppers ahead?

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.
Why are my Breakfast Stuffed Peppers soggy?

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

Additional reporting by

Hilary Meyer