By Liv Banks • Published: June, 2026
I wanted a quick high-protein breakfast that didn’t require a muffin pan, baking sheet, or heating up the oven.
Many bell pepper egg cups out there are baked in the oven, which I have made before, and they were delicious. This time, I wanted something I could throw on the stovetop and cook in under 15 minutes.
These bell pepper eggs are a quick and easy breakfast made with fresh bell pepper rings, eggs, and chicken or turkey sausage. Unlike my breakfast egg muffins that require a muffin pan or baking dish, these egg cups are cooked directly in a skillet and are ready in minutes.
They’re high in protein, naturally gluten-free, colorful, and perfect for busy mornings when you want something nourishing without a lot of prep work.
Why You'll Love this Recipe as Much as I Do
- High-protein breakfast made with simple ingredients
- No muffin pan required
- Ready in about 15 minutes, including the sausage cooking time
- Naturally gluten-free
- Great for meal prep
- Perfect start to a busy morning
- Made in one skillet for easy cleanup
Why This Recipe Works for Every Day
I’ve made plenty of breakfast egg muffins and egg bakes over the years, but sometimes I simply don’t want to heat up the oven or wash a muffin pan afterward.
Using bell pepper rings creates a natural edible “cup” that holds the eggs while adding color, flavor, and extra vegetables to breakfast. The sweetness of the bell pepper balances the saltiness of egg and sausage perfectly, making simple ingredients taste delicious.
The sausage adds protein and savory flavor, while the bell pepper softens just enough during cooking to remain slightly tender with a little bite.
This breakfast is also great for those who don’t tolerate dairy very well because these egg pepper cups have no cheese.
However, if you don’t mind some cheese, you can absolutely sprinkle some shredded mozzarella or parmesan.
Covering the skillet with a lid helps the eggs cook evenly and creates perfectly set egg whites while allowing you to control whether the yolk stays soft or becomes fully cooked.
What are the Ingredients in these Bell Pepper Egg Rings
One of my favorite things about this recipe is how simple the ingredients are.
Bell Peppers
Bell peppers create the edible cups that hold the eggs while adding color, crunch, and nutrients.
I used all three colors of bell peppers cause I just so happened to have that 3 color pack (my daughter calls them the traffic light peppers because of the red, green, and amber in one long packet), but red bell peppers, yellow peppers, orange peppers, or green peppers all work well. Choose whichever variety you enjoy most.
Eggs
Eggs provide high-quality protein and healthy fats, helping make this a satisfying breakfast. I used large eggs for maximum protein, especially if I am having those on their own without bread on the side.
Depending on how long you cook them, you can enjoy a creamy egg yolk or a fully cooked center.
Chicken Or Turkey Sausage
I tried it with chicken and turkey sausage, and they both work well, but if you can find turkey, I personally think it’s tastier. Turkey sausages have a delicious flavor, whilst still being lean and light for a healthy breakfast like this.
Yes, you can absolutely use beef or even pork breakfast sausage; I just wanted to keep this breakfast nice and light. Pork or beef sausages can sometimes be a little greasy.
Precooking the sausage ensures it is fully cooked before being added to the egg cups and makes the recipe come together much faster.
Olive Oil
A little olive oil helps prevent sticking while creating those delicious, lightly charred edges on the bell peppers.
Chives And Seasonings
Fresh chives, black pepper, sea salt, and a pinch of paprika add plenty of flavor without overwhelming the eggs.
By the way, you can use any fresh herbs to sprinkle on top, whatever you have in the fridge that needs to be used up. Spring onions, chopped parsley, cilantro (coriander), dill or anything else that adds a little color and freshness. Or you can use some dry herbs too or skip it altogether if you don’t have any. The egg pepper cups will still taste good.
Health Benefits Of Bell Pepper Egg Cups
This recipe combines protein, vegetables, and healthy fats into one simple breakfast.
Eggs provide protein that helps keep you satisfied, while bell peppers contribute fiber, vitamin C, and antioxidants.
Adding chicken or turkey sausage boosts the protein content even further, making these egg cups a balanced breakfast that feels light while still being filling.
One serving contains approximately 20 to 25 grams of protein, depending on the sausage used.
Tips For The Best Bell Pepper Egg Cups
Use A Large Bell Pepper
Larger pepper rings create enough space for the eggs to cook properly without overflowing. Aim for rings about ½ inch or 1.5cm thick.
Cook Bell Pepper Rings on One Side First
Place bell pepper rings on the hot pan first for about 5 minutes, before filling them with eggs. This will give the top side of the rings a nice charred flavor and color like in my photos.
Then flip them over, so the pale side is down and the charred side is up, and fill them with the egg and sausage. Then cover with the lid and cook for another 5-7 minutes.
Pre-Cook The Sausage
The sausage should already be cooked before adding it to the eggs. This helps everything finish cooking at the same time.
To save time, you can cook the sausages and the empty bell pepper rings (on one side) at the same time on the skillet as long as you have enough room.
Cover The Pan
A lid helps the tops cook evenly and prevents undercooked egg whites.
Control The Yolk
Cook for about 5 minutes for a slightly runny yolk. Cook for closer to 7 minutes if you prefer the yolks fully set.
Don't Crowd The Pan
Give each pepper ring enough room so the eggs cook evenly.
Frequently Asked Questions
Is this breakfast low-carb or keto-friendly?
Yes, absolutely, if you have these bell pepper eggs without bread, then this breakfast is very low in carbohydrates and can even fit a ketogenic diet. And if you want to make it more substantial and don’t mind baking up a batch of breakfast biscuits, then try my keto almond flour biscuits.
Can I make bell pepper egg cups ahead of time?
Yes. If you make more than one serving, store leftovers in an airtight container in the refrigerator for up to 3 days. You can reheat it in the microwave or air fryer. But be mindful, the egg yolk may become more firm when reheating.
Can I use egg whites instead of whole eggs?
Absolutely. Egg whites work well if you prefer a lower-fat option. Chicken or lean turkey sausage is the leanest extra protein you can add if you choose to do so.
Can I make these dairy-free?
Yes. The base recipe contains no dairy.
Bell Pepper Eggs with Chicken Sausage on a Skillet (Frypan)
Equipment
Ingredients
- 1 medium to large bell pepper any color
- 2 large eggs
- 1 chicken sausage or turkey sausage cooked and sliced
- 1 teaspoon olive oil
- 1 Pinch of sea salt
- 1 Pinch of black pepper
- 1 Pinch paprika (optional)
- 1 tbsp fresh chopped chives or any herb (optional)
Instructions
- Slice the bell pepper crosswise into rings about ½ inch thick (1.5cm roughly). Remove any seeds or membranes.
- Heat the olive oil in a non-stick skillet over medium heat.
- Place your uncooked sausage in the skillet and cook for about 3 minutes on one side.
- To the same skillet, add the bell pepper rings a little apart from the sausage, flip the sausage to the other side, and cook for 2 to 3 minutes together until the bell pepper rings are lightly softened and slightly charred on the bottom. The sausage should also be cooked through by now. It's ok if not fully cooked, because it can finish cooking with the eggs.
- Remove the sausage from the skillet and cut it into bite-sized pieces; set aside. Flip the pepper rings over, charred side up.
- Crack one egg into each pepper ring.
- Season with salt, black pepper, and paprika if using.
- Scatter the cooked sausage pieces over the eggs.
- Cover the skillet with a lid and cook for approximately 5 minutes for slightly runny yolks or 7 minutes for fully cooked yolks.
- Remove from the skillet and sprinkle with fresh chives if desired.
- Serve immediately, or store leftovers in an air-tight container for later.
Notes
Nutrition
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