3-Ingredient Bell Pepper & Cheese Egg Cups

4.8
(35)
27 Reviews

Requiring just three main ingredients—bell peppers, eggs and shredded cheese—these portable baked eggs are simple to assemble and perfect for meal prep.

By
Carolyn Hodges, M.S., RDN
Carolyn Hodges Headshot
Carolyn Hodges, M.S., RDN
Carolyn Hodges, M.S., RDN is a culinary dietitian and creator of "The Dinner Shift," a food-rule free website dedicated to helping families get dinner on the table with weeknight-friendly recipes, simple meal planning and meal prep basics. When she's not creating content for her own site, grocery shopping or washing a million dishes, Carolyn teaches higher ed nutrition and develops and photographs recipes and nutrition-related content for clients. She calls Cleveland, Ohio home along with her in-house recipe critics, her husband, Kyle, and their two boys, Caleb and Ezra.
EatingWell's Editorial Guidelines
Updated on July 1, 2025
Reviewed by Dietitian
Christa Brown, M.S., RDN, LD
Headshot of Christa Brown
Reviewed by Dietitian Christa Brown, M.S., RDN, LD
Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition.
EatingWell's Editorial Guidelines
Active Time:
10 mins
Total Time:
30 mins
Servings:
4
Nutrition Profile:
Mediterranean Diet Low-Carb Nut-Free Soy-Free Vegetarian High-Protein Gluten-Free

These 3-Ingredient Bell Pepper & Cheese Egg Cups are great for breakfast, brunch or dinner. Antioxidant-rich bell peppers are the perfect "cup" to hold protein-packed eggs and cheese. Simply seasoned, these egg cups come together in a snap. Keep reading for our expert tips, including how to ensure your eggs are cooked to your liking.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • You can choose any color of bell pepper you prefer. If you enjoy a slightly bitter flavor, opt for green. For mild sweetness, select yellow; orange adds a mild, fruity sweetness, while a fully ripe red pepper is the sweetest option of all.
  • When cutting the bell pepper, we recommend leaving the stem on. This helps maintain the shape of the pepper during cooking and prevents the egg from escaping.
  • We enjoy the flavor and melty texture of the Mexican-blend shredded cheese. However, some cheeses in this mix may be made with animal rennet. If that is a concern for you, look for a blend made with vegetarian rennet.
  • The egg is done cooking in the pepper when you see the egg whites forming and the yolk is still a little jiggly. Also, you can test the egg white with a toothpick; if it comes out clean, the egg is done. However, if you like a firmer yolk, cook it a little longer.

Nutrition Notes

  • Bell peppers are loaded with antioxidants, fiber and vitamins and minerals. They're especially rich in vitamin C and a great source of vitamin A—both vitamins that support a healthy immune system and glowing skin.
  • Eggs add muscle-building protein to these cups. Make sure to include the yolks. That's where the choline, vitamins D and B12, and vision-supporting antioxidants lutein and zeaxanthin reside.
  • Cheese brings more protein, plus bone-building calcium. it also adds probiotics to your gut, which will feed off the fiber in the bell peppers, helping them thrive and multiply.
Overhead view of all ingredients

Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
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Ingredients

Original recipe (1X) yields 4 servings

  • 4 medium bell peppers, any color

  • ¼ teaspoon salt, divided

  • ¼ teaspoon ground pepper, divided

  • 8 large eggs

  • ¼ cup shredded Mexican-style cheese blend

  • Chopped fresh cilantro for garnish (optional)

Directions

  1. Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.

  2. Cut 4 bell peppers in half through the stem end. Remove ribs and seeds. Place the peppers in the pan cut-side up and sprinkle with ⅛ teaspoon each salt and pepper.

    overhead view hands cutting bell peppers in half

    Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster

  3. Bake the peppers for 15 minutes. Remove the baking sheet from the oven and crack 1 egg into each pepper cup. Season with the remaining ¼ teaspoon each salt and pepper, then top each with ½ tablespoon cheese.

    overhead view of halved bell peppers on a sheet-pan with hand pouring an egg into one of the peppers

    Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster

  4. Bake until the egg whites are set, 15 to 20 minutes. Sprinkle with cilantro, if desired.

    overhead view of 3-Ingredient Bell Pepper & Cheese Egg Cups

    Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster

Equipment

Large rimmed baking sheet

Frequently Asked Questions

EatingWell.com, March 2021

Nutrition Facts (per serving)

205 Calories
12g Fat
8g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 bell pepper cups
Calories 205
% Daily Value *
Total Carbohydrate 8g 3%
Dietary Fiber 2g 7%
Total Sugars 5g
Added Sugars 0g 0%
Protein 15g 30%
Total Fat 12g 15%
Saturated Fat 4g 20%
Cholesterol 379mg 126%
Vitamin A 4313IU 86%
Sodium 316mg 14%
Potassium 397mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Jan Valdez,
Jan Valdez

Jan Valdez has years of experience working in test kitchens, primarily in research and development and product development. Her experience in the Good Housekeeping test kitchen in New York City launched a career in professional test kitchens.

EatingWell's Editorial Guidelines
Carrie Myers, M.S.,
Carrie Myers
Carrie Myers, M.S.
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
EatingWell's Editorial Guidelines
and
Linda Frahm
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.
EatingWell's Editorial Guidelines