Red Pepper Egg-In-A-Hole

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As I was thumbing through Everyday Food Magazine, I came across this recipe that I think is brilliant! It's like an egg-in-a-hole, but lighter and for those of you not eating carbs or gluten-free, a great alternative!

As I was thumbing through Everyday Food Magazine, I came across this recipe that I think is brilliant! It’s like an egg-in-a-hole, but lighter and for those of you not eating carbs or gluten-free, a great alternative!

I served mine on a half point piece of whole wheat toast, but the bread is completely optional. Next time I think I’ll try these in large onion rings? Maybe even topping with a little grated cheddar? So many possibilities.

As I was thumbing through Everyday Food Magazine, I came across this recipe that I think is brilliant! It's like an egg-in-a-hole, but lighter and for those of you not eating carbs or gluten-free, a great alternative!
Did you make this recipe?

Red Pepper Egg-In-A-Hole

80 Cals 6.5 Protein 1.5 Carbs 5 Fats
Total Time: 20 mins
Yield: 4 servings
COURSE: Breakfast, Brunch
CUISINE: American
As I was thumbing through Everyday Food Magazine, I came across this recipe that I think is brilliant! It's like an egg-in-a-hole, but lighter and for those of you not eating carbs or gluten-free, a great alternative!


  • olive oil spray
  • 1 bell pepper cut into 4 1/2" thick rings
  • 4 large eggs
  • salt and fresh pepper


  • In a large nonstick skillet, heat on medium heat.
  • When hot, spray olive oil spray, add pepper and let it cook a minute, then add egg into the center of the pepper.
  • Season with salt and pepper and cook until the egg whites are mostly set but the yolks are still runny, 2-3 minutes.
  • Gently flip and cook 1 more minute for over easy, longer if you like them over well.



Serving: 1egg, Calories: 80kcal, Carbohydrates: 1.5g, Protein: 6.5g, Fat: 5g, Fiber: 0.5g
Blue Smart Points: 0
Green Smart Points: 2
Purple Smart Points: 0
Points +: 2
Keywords: Gluten Free, Keto Recipes, low carb, Under 30 Minutes

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  1. I am loving these recipes. I just had a gastric bypass, and these recipes have low carbs and low calories. I can only hold 6 ounces, and I can put these great food in a 6-Ounce and it is so good! THANK YOU,

  2. These are delicious! I used pepper & onion and split the eggs so had 4 pieces with the 2 eggs. I flipped mine to cook them more. Definitely trying these again!

  3. I think I would try to flip the bell pepper ring before adding the egg, to get it a little more cooked, and then once the egg is in, partially covering the pan to cook the top, instead of trying to flip it and get it all leaked out. The trick will be keeping the yolk soft enough…. The ultimate will be to use this for Eggs Benedict!

  4. Definitely making this in a pie iron when my hubby and I go camping this weekend! 🙂

  5. Tried to make it yesterday. Well, it doesn't turned out exactly like what it supposed to be looked like. But still, it was so delicious. I'll definitely add it into my breakfast list. I always skipping breakfast because bread can make me gain weight easily. Thank you so much! Keep it up!

  6. Made this for breakfast today and OMG a total keeper!

  7. I am a new fan to your blog and I absolutely LOVE it! Thank you! You are so awesome! Cooked this for breakfast for my mother and I and it was so easy and filling. Yum!
    I've also cooked your Grilled Flank Steak With Tomatoes, Red Onion and Balsamic for last nights dinner and the Broiled Tilapia with Garlic and Skinny Garlic Mashed Potatoes for dinner tonight. I feel like my family is eating better than ever and you are making me look like a genius!
    From my family and I to you, a million thanks!

  8. Thank you for your healthy site with so many great ideas. This one looks so good, will try it soon! My husband and I are working to increase our health through better nutrition so I will be try many of your delicious-looking ideas; already pinned many of them to my Pintrest site:) I really appreciate your efforts to give us yummy ideas. I am going to treat my husband to the onion version; I think he will kiss the cook:D Yay!

  9. this is delicious! I was just looking for a quick and healthy breakfast since i don't have much time in the morning, and this is perfect!

  10. I like the idea of the onion ring and maybe just a little diced bell pepper on top. I would also add a little cheese with mine and maybe some Real Bacon Bits from the jar. Yum! Great recipe idea.

  11. My dad will love you for sharing this idea. What a clever idea. I'm going to make this with onions for breakfast this weekend. I'm so excited! PS I adore this website, I'm not on weight watchers or purposely trying to lose weight, I'm just trying to eat healthy, and I LOVE your recipes! Keep up the good work! xox Also, thank you for not using too many specific ingredients, I live in New Zealand, so generic stuff is easier for me to find and replicate! 😀

  12. This sounds so wonderful!!! If you were looking for a little extra something with it, you could always add a bit of turkey bacon for some more flavor inside the pepper. I always cook a package over the weekend to use through out the week so I have it readily available.

  13. I made this for breakfast this morning! So good! Hubby loved it too…thank for sharing 🙂

  14. Thanks, Gina! I loved this.

  15. Thanks Angela, I'll try to do that more with my older recipes that are all hidden 🙂

  16. I've never even heard of this! How fun. I love that your recipes have suggestions that "You might also like." It helps me find things on your site that I've never seen before! 🙂

  17. This is my go-to breakfast on the weekends. Usually I make two and eat them on their own with a little hot sauce. But lately I make one and put it on a bagel thin for a delicious little 5 pt. breakfast sandwich!

  18. Glad you liked it!

  19. 8 thumbs up!! 2 from each of us who ate it and loved it. Thanks Gina

  20. What a fantastic idea! I don't care for this type of egg, but my husband loves them. I think I'll be making this for him this weekend. He'll be thrilled with it!

  21. I love the idea of using an onion! I love a slightly sweet caramelized onion with egg. Would make a fun presentation too! 🙂 Thanks!

  22. The latest issue that came this month.

  23. Which issue of EF was this in? I've been searching but can't find it?

  24. To make these with onion I would use large onions, cut them 1/2" thick and use the outer rings. I like my onions caramelized so I would probably cook them a minute or two on each side before I add the egg.

  25. I tried these this morning (but used green bell pepper because they were cheaper). I liked it! Super easy, and a tasty alternative for breakfast. How would prep be different when using an onion? I'm not sure how I'd cut the onion to get big enough rings (thick enough). Do you just take the centers out? Would you cook the onion longer than the pepper ring before adding the egg?
    Thanks again Gina! We can always count on you for great, tasty, healthy recipes! 🙂

  26. These are delicious and a great way to spruce up eggs! I made these over hard, neither my bf or I like them runny- and added some crimini mushrooms and some spinach and topped with some cheddar cheese.. So, not only was this a tasty breakfast, it was quite colorful as well!! Thanks for the great ideas! This website is my go-to for meals at least once a week! 🙂

  27. These are great, Gina! I love how colorful they are – not to mention tasty!

  28. Thanks for sharing, I can't wait to try it with an onion! You could even do just egg whites and this would be even lower in points!

  29. What a clever idea!!! I love it!

  30. YUM!!!!!

  31. I made the onion version this morning, with a little bit of shredded cheese, on top of a slice of wheat bread. YUM! Thanks Gina 🙂

  32. I made both the pepper version (with tiny baby pepper rings) and the onion version with egg whites this morning. YUM! I cooked the pepper longer but the flavor of that one does overpower the egg a bit. The onion however was just perfect. An excellent complement to the egg. Thanks for the fab ideas!

  33. Oroweat has a double fiber bread that tastes just like wheat. It's ZERO points for one slice and 1 point for 2… I eat it all the time… thought I'd pay it forward – sounds like it would be great with this!

  34. @Lauralee- the pepper was still a bit crunchy which is why I suggest cooking it for a minute or so before you add the egg. I changed the instructions, and modified the original recipe which used more oil. I also like the idea someone suggested of blanching first, but it adds another step and dirties another pot.

  35. This is a great idea. Thanks. I especially like the idea of the onion. What a nice lunch!!!
    Do you have a hummus recipe? I tried it a weekend ago in NC and thought it was great but it was at a gathering and I didn't know who brought it and if it was home made or store bought. Thanks and thanks for such a great blog. It is so much nicer to try recipes that you know someone has actually made — not just stuck in a book anonymously.

  36. Saw this in Everyday Food to and marked it to fix! Love the idea of using an onion! Thinking I might make breakfast for dinner now! Yummy!

  37. FUN!! I can't wait to try this one!

  38. Super cute idea! Makes the presentation fun!

  39. GENIOUS!

  40. great ideas!! you are a smart cookie! 🙂 hehe

  41. I tore out the recipe from Everyday food too! Was the pepper still raw or was it cooked by the time you finished cooking the egg? I've seen people use a slice of toast with the middle cut out before as well. I can't wait to try this one!

  42. This is so cute! Never seen it with the red pepper. Great blog! xxSAS

  43. I really need something substantial for breakfast and I love cheese!

  44. I have made the egg in the hole recipes and they are so great. Now that I'm on weight watchers I love the egg in an onion ring or pepper ring idea!

  45. Yum… love your blog thanks for sharing

  46. @Missy- Weight Watchers bread is 1 point for 2 slices or .5 points for one.

    @Nosh- Great idea!

  47. Excellent idea – just excellent.

  48. Great recipe! We've made these before, but I steamed the pepper rings to make them easier for my kids to eat. They are so yummy!

  49. Gina, what bread are you using that is only a half of a point? I would like to see if I can find it.

  50. Thanks Teresa!!

  51. that IS a neat idea! I like the onion possibility, too. Just wanted to thank you soooo much for working so hard on this site and posting such great recipes and photos. It has really helped me with my renewed commitment to losing weight! Mentioned your site at my Portland WW meeting on Saturday…wanted to spread the love 🙂