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Omelette Stuffed Peppers

Serves 4


    Bake up omelettes inside bell peppers for a healthy, tasty, and quick end-of-day meal. If you’re cooking for a smaller crowd, this recipe is easily halved. Finish everything off with a scattering of chives and/or hot sauce. If steering clear of dairy, you can stir in nondairy milk and shredded vegan cheese. 


    Free roaming

    Research from Pennsylvania State University found that eggs from hens who are free to forage in the great outdoors are richer in important nutrients including omega-3 fats, vitamin E, and vitamin A. 


    Omelette Stuffed Peppers


      • 4 red or orange bell peppers, halved
      • 8 organic eggs, lightly beaten
      • 3 Tbsp (45 mL) milk
      • 1/2 cup (125 mL) grated Parmesan cheese
      • 2 Roma (plum) tomatoes, seeded and chopped
      • 2 cups (500 mL) chopped spinach
      • 1/4 tsp (1 mL) salt
      • 1/4 tsp (1 mL) black pepper


      Per serving:

      • calories249
      • protein19 g
      • total fat13 g
        • sat. fat5 g
      • total carbohydrates14 g
        • sugars9 g
        • fibre4 g
      • sodium497 mg



      Preheat oven to 375 F (190 C). Remove seeds and inner white membranes from bell peppers. In large casserole-style baking dish, place peppers cut side up. Use two dishes, if needed. Add 1/4 cup (60 mL) water to dish, and then bake peppers for 5 minutes.


      Meanwhile, beat together eggs and milk. Stir in cheese, tomatoes, spinach, salt, and black pepper.


      Pour egg mixture into bell peppers. Place peppers back in the oven and bake 25 minutes more, until eggs are set.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.