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Egg Stuffed Roasted Bell Peppers egg salad How to Eat Eggs on the Mediterranean Diet

Egg-Salad Stuffed Roasted Bell Pepper

I am loving these Egg-Stuffed Bell Pepper boats. These vegetarian, low-calorie treats are super simple to make. Egg-Salad Stuffed Roasted Bell Peppers are perfect for breakfast, lunch or an evening tapas. For me, these are a breakfast food, best with a slice of your favorite whole grain toast for a late breakfast on the weekend. The creaminess of the egg on top of a warm and savory roasted bell pepper is just the perfect compliment to my coffee and couch on a Saturday morning.

Tapas egg salad stuffed peppers
A beautiful and easy tapas for guests.

Check out other Olive Sunshine Breakfast ideas!

My inspiration for this recipe came from watching one of my favorite foodies, Daphne Oz. If people say food brings them to life, she brings life to food. It is truly joyful watching her make and enjoy food with those she loves. Usually, I would just make her recipe and enjoy. I watched her make egg salad loaded beautifully into a bell pepper and topped with a tomato. This time I decided I would make it, but I was going to switch it up. While there are some similarities with our egg-stuffed peppers, I made two foundational changes. One, I lightened up the egg salad to be more Mediterranean Diet friendly. Two, I roasted the bell peppers.

Making the Egg Salad

Grated egg salad stuffed in roasted bell pepper boats
Grated eggs? Who knew?

One important element I did borrow of Daphne’s is the technique of grating the egg for the egg salad. The technique of grating the egg for egg salad is new to me. Now that I have tried it I am thinking why haven’t I always? Grating, rather than chopping, gives you a beautifully light and fluffy texture. It also ensures the yolk and white of the egg are more evenly distributed. Adding these light and fluffy slivers of egg to the rest of the Olive Sunshine lighter and healthier egg salad recipe took it over the top.

The Ingredients for Egg-Stuffed Bell Peppers

  • bell peppers
  • extra virgin olive oil
  • goat cheese crumbles
  • 4 eggs, extra large
  • Greek yogurt (I use almond milk)
  • white vinegar
  • Dijon mustard
  • celery
  • fresh dill
  • ground peppers (I use Aleppo and white pepper)
  • Optional Toppings: Hungarian paprika, sliced olives

*regular ground pepper could be substituted

Love bell peppers – check out Southwestern Quinoa Stuffed!

These easy to make, egg salad stuffed roasted bell pepper boats are healthy and full of flavor from the various herbs and spices. My favorite Aleppo pepper is from Penzeys. If you have never tried Aleppo pepper, you should. From Turkey, it has a little more heat than regular standard pepper, but softer than cayenne. There is a flavorful tartness that really livens up the Greek yogurt in this recipe. I love the blend of Aleppo pepper and white pepper together, but if you prefer traditional ground black pepper that will work as well. For me, dill and paprika, are a “must” when I make egg salad. I like an olive on these egg-stuffed pepper boats, but it is not a “must-have topping” for me. Sometimes, I add a jalapeno if I am feeling extra spicy!

Serving Sizes, Cutting the Bell Pepper

Bell peppers boats

Cutting the pepper will differ depending on when and how you are serving these stuffed roasted bell pepper boats. If serving them as an appetizer at a party, or a tapas for friends, or even if part of a buffet for brunch, you would cut the pepper in smaller portions. In these cases, I cut each of the peppers in four, using the natural curve of each pepper as my guide. Most peppers have four of these little bell-curved areas, but if there are more (sometimes they have five) feel free to cut them a bit smaller. If it is more of a meal cut each pepper in half. For me, one half of roasted bell pepper, stuffed with egg salad, a piece of whole grain toast and coffee is a filling meal. For my Sweetheart, he would require two portions so plan accordingly!

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Egg Stuffed Roasted Bell Peppers egg salad How to Eat Eggs on the Mediterranean Diet

Ingredients

2 bell peppers
1 teaspoon extra virgin olive oil
1/2 teaspoon sea salt, separated
2 ounces goat cheese crumbles
5 eggs, extra large
1/3 cup Greek yogurt
1.5 teaspoon white vinegar
1.5 tablespoons Dijon mustard
2 celery stalks
1/4 teaspoon Aleppo pepper*
1/4 teaspoon white pepper*
1 tablespoon fresh dill
Optional Toppings: Hungarian paprika, sliced olives

Instructions

1

Preheat the oven to 375 degrees Fahrenheit. Cut the bell peppers to desired shape (see above for guidance). Brush the inside and outside with olive oil. Sprinkle with 1/4 teaspoon of sea salt. Place in oven for 5-7 minutes or until bell peppers are slightly browning. The last two minutes of roasting, carefully flip the bell peppers over with a spatula. Add the goat cheese crumbles into each pepper boat. Place back into the oven.

2

While the peppers are roasting, prepare the ingredients for the egg salad. Grate the hard boiled eggs, small dice the celery and mince the dill.

3

To make the egg salad, using a large bowl combine the yogurt, vinegar,  mustard, celery, peppers, dill and the remaining salt. Set aside.

4

Once the peppers are cool enough to handle, carefully flip them over and fill them with the egg salad. Depending on the size of your peppers, you may have a bit of egg salad left over. Top each egg with your desired topping and enjoy immediately.

Nutrition Per Serving

Calories 162
Fat 9.7g
Saturated Fat 3.8g
Cholesterol 215mg
Socium 400mg
Carbohydrate 6.8g
Fiber 1.2g
Protein 10.6g
Sugar 4.3g

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