Baked Eggs in Bell Pepper Rings
Why This Is Strictly Keto
A thick ring of bell pepper becomes a natural, edible cup for a whole egg — no toast, no hash browns, no starchy filler. Just two real foods, olive oil and seasoning, for a colorful breakfast that stays well under the carb limit.
Ingredients
- 2 large bell peppers (red, orange or yellow), cut into 4 rings each about ¾ inch thick
- 2 tablespoons extra-virgin olive oil
- 8 large eggs
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 2 tablespoons chopped fresh chives or parsley, for garnish
Instructions
Preheat: Heat the oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
Prep the rings: Remove the seeds and white ribs from the peppers and slice into ¾-inch rings. Brush the parchment with olive oil and arrange 8 of the nicest rings on top.
Add the eggs: Crack one egg into each ring and season with salt and pepper.
Bake: Bake for 12–15 minutes, until the whites are set and the yolks are as firm as you like.
Serve: Lift the rings off with a spatula, sprinkle with chives, and serve hot.
Nutritional Info (per serving of 2 rings, approximate)
| Calories | Fat | Protein | Net Carbs |
|---|---|---|---|
| ~210 kcal | 15g | 13g | 4g |
Tips
- Press the rings flat on the pan so the egg white can’t leak underneath; any leftover pepper ends can be diced and baked alongside.
- Green peppers have the least carbohydrate; red, orange and yellow are sweeter and a little higher.
- For firmer yolks bake an extra 2–3 minutes; for runny yolks, pull them at 10–11 minutes.
