Egg in a Hole” Peppers with Avocado Salsa
Looking for a breakfast recipe that’s quick, nutritious, and exciting enough to break your usual cereal routine? Meet your new morning hero: Egg in a Hole Peppers with Avocado Salsa.
This vibrant dish is not only visually appealing but also packed with protein, healthy fats, and bold flavors that will have you jumping out of bed.
In this blog post, we'll walk you through the step-by-step instructions to create this mouthwatering dish, explore its health benefits, provide expert tips for perfect results, and even suggest tasty variations.
Whether you’re cooking for your family, prepping for brunch, or just looking to upgrade your breakfast game, this recipe is a must-try.
⭐ What is “Egg in a Hole”?
Traditionally, “egg in a hole” refers to an egg cooked in a cutout hole of bread, also known as “toad in a hole” or “eggs in a basket.”
In this modern, low-carb twist, we replace bread with vibrant bell pepper rings to cradle the eggs. These colorful vegetable rings not only look stunning but also add a sweet crunch and boost the nutritional profile.
Topped with a refreshing avocado salsa, this dish is elevated from simple to sensational.
🥑 Why You’ll Love This Recipe
Nutrient-Dense: Packed with protein, fiber, vitamins, and healthy fats.
Quick and Easy: Ready in under 20 minutes.
Low-Carb and Gluten-Free: Great for keto, paleo, and gluten-sensitive eaters.
Versatile: Works for breakfast, brunch, or even a light dinner.
Family-Friendly: Kids love the colorful presentation and fun shape.
🛒 Ingredients You’ll Need
For the Egg in a Hole Peppers:
2 large bell peppers (red, yellow, or orange work best)
4 large eggs
1 tablespoon olive oil or avocado oil
Salt and pepper, to taste
Optional: chili flakes, garlic powder, or herbs for seasoning
For the Avocado Salsa:
1 ripe avocado, diced
1 small tomato, finely chopped
¼ cup red onion, finely chopped
Juice of ½ a lime
1 tablespoon fresh cilantro, chopped
Salt, to taste
Optional: 1 small jalapeño, finely diced (for heat)
Step-by-Step Instructions
1. Prep the Peppers
Slice your bell peppers into thick rings, about ½ inch wide. You should get about 2-3 rings per pepper. Remove the seeds and membranes inside.
2. Sear the Peppers
Heat oil in a non-stick skillet over medium heat. Place the pepper rings in the pan and sear each side for about 1-2 minutes. This helps soften them and prepares them to hold the egg without leakage.
3. Crack the Eggs
Lower the heat slightly. Carefully crack an egg into the center of each pepper ring. Use a spatula to gently press down if the egg starts to leak. Season with salt and pepper.
4. Cover and Cook
Cover the skillet with a lid and let the eggs cook for about 4-5 minutes, or until the whites are set and the yolks are cooked to your liking.
5. Make the Avocado Salsa
While the eggs are cooking, combine avocado, tomato, onion, cilantro, lime juice, and salt in a small bowl. Mix gently to keep the avocado chunky.
6. Assemble and Serve
Place the pepper egg rings on a plate. Top with a generous spoonful of avocado salsa. Garnish with extra herbs, red chili flakes, or even a dollop of Greek yogurt if you’d like.
🥗 Nutritional Benefits
🫑 Bell Peppers
Rich in Vitamin C and antioxidants
Low in calories, high in fiber
Adds a natural sweetness and crunch
🥚 Eggs
High-quality protein source
Packed with vitamin B12, choline, and healthy fats
Keeps you full and satisfied
🥑 Avocado
Rich in monounsaturated fats (heart-healthy)
Loaded with fiber, potassium, and vitamin E
Supports brain, skin, and digestive health
🍅 Tomatoes & Onions
Great source of vitamins A and C
Contain powerful phytonutrients that fight inflammation
Variations and Substitutions
Want to mix things up? Here are some creative ideas:
Spicy Southwest Style: Add black beans, corn, and taco seasoning to the salsa.
Mediterranean Flair: Use feta cheese, olives, and diced cucumbers instead.
Meat Lover’s Twist: Top with crispy bacon bits or chopped turkey sausage.
Vegan Option: Use a tofu scramble inside the pepper rings instead of eggs.
Cheesy Goodness: Add shredded mozzarella or cheddar over the eggs during cooking.
Pro Tips for Success
Use a non-stick pan or a well-seasoned cast iron skillet to prevent sticking.
Don’t overfill the rings with eggs. Crack the egg into a small bowl first, then pour into the pepper ring.
If the egg white spills out, just use a spatula to guide it back or spoon some out.
Want perfectly runny yolks? Cook covered for 3 minutes only.
If you like a firmer yolk, cook for 6–7 minutes or flip gently.
Meal Prep & Storage Tips
Make Ahead: You can prep the salsa ahead and store in the fridge for up to 2 days (add lime juice to prevent browning).
Reheat: Reheat egg-in-a-hole peppers in the microwave or stovetop over low heat. Keep in mind yolks may firm up when reheated.
Freezing not recommended due to the avocado and egg texture changes.
🍽️ Serving Suggestions
Pair your Egg in a Hole Peppers with:
A slice of whole grain or sourdough toast
A side of sautéed greens or steamed asparagus
Fresh fruit like berries or orange slices
A smoothie or fresh orange juice
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