Easy Egg Stuffed Peppers Recipe (Meal Prep Breakfast)

Meet your new make-ahead breakfast hero: egg stuffed peppers. Juicy bell peppers are filled with a savory mix of eggs, liquid egg whites, turkey bacon, mushrooms, onions, and spinach, then baked until perfectly set for a colorful, protein-packed start to the day. They’re simple to prep and reheat beautifully all week long. Plus, they’re totally customizable too—swap veggies, adjust the seasoning, or add your favorite cheese to it. Whether you’re feeding a busy family before school, grabbing something nourishing between meetings, or planning a wholesome brunch, these baked peppers make mornings easier, calmer, and a whole lot more delicious!

Egg Stuffed Peppers (High-Protein Breakfast or Meal Prep)

Mornings are always my most hectic meal, especially when all four kids are in school. I love creating protein-packed recipes that make that time of day a little better, and this is one of those go-to recipes!

I often bake a tray of these egg stuffed peppers on the weekend so we have a savory, protein-packed breakfast ready for the busy week ahead.

They’re perfect in the morning with a slice of whole-grain toast, avocado, or fruit, and are a great way to get a good amount of protein for myself and my family!

For the kids, I sometimes use mini bell peppers or slice the peppers into rings after baking—easy to hold, fun to dip in salsa, and they disappear fast.

This recipe has become a repeat favorite in our house: simple ingredients, tons of flavor, and a make-ahead win that keeps mornings calm and super nourishing.

Why you’ll love this egg-stuffed bell peppers recipe

High-protein, veggie-forward start – The combo of whole eggs + liquid egg whites with spinach, mushrooms, and onions keeps me full and focused without a sugar crash.

Meal-prep friendly, easy breakfast – Each cute little pepper cup holds up beautifully for days, so I batch cook on Sunday and simplify my busy mornings all week.

Customizable –  I can swap in different favorite veggies, herbs, or proteins (see the substitutions) and never get bored!

Simple ingredients for breakfast stuffed peppers

Scroll down to view the recipe card below for the full ingredients list, nutrition information, and step-by-step instructions.

• Bell peppers – Choose sturdy peppers that stand upright; any color works. If a pepper wobbles, shave a thin slice off the bottom to stabilize.
• Eggs – Whole eggs add richness plus nutrients like choline and vitamin D.
• Liquid egg whites – Boosts protein and keeps the filling light; use pasteurized carton whites.
• Dried chives – Mild onion-herb flavor without chopping. Use 2–3 tbsp fresh chives if you have them.
• Sea salt
• Black pepper
• Avocado oil – Great for sautéing at medium heat; olive oil works in a pinch.
• Turkey bacon – Lean smoky flavor. Swap with center-cut pork bacon, chicken sausage, or meatless “bacon” if preferred.
• Mushrooms – Adds umami and moisture; cremini or button mushrooms are perfect.
• Onion – Savory base that sweetens as it cooks; yellow, white, or red onions all work.
• Spinach – Packs in greens and micronutrients; kale or Swiss chard are good alternatives.

How to make breakfast peppers

Step 1: Preheat the oven to 400°F. Stand the hollowed peppers upright in a baking dish so they fit snugly.

Step 2: In a large bowl, whisk eggs, liquid egg whites, chives, salt, and pepper. Set aside.

Step 3: Heat a large skillet over medium-high heat with avocado oil. Cook the turkey bacon until almost crisp, about 4–5 minutes. Add mushrooms and onion; sauté until softened, 3–4 minutes. Stir in spinach just until wilted.

Step 4: Divide the bacon–veggie mixture evenly among the peppers. Pour the egg mixture over the top, filling to about ½ inch below the rim.

Step 5: Bake the filled pepper tray for 35–40 minutes, until eggs are set in the center. Rest 5 minutes before serving.

Watch me meal prep these breakfast bell peppers

The full how to video can be watched below, or on my YouTube channel!

Recipe tips for best results

• If your peppers wobble, trim a thin slice off the bottoms so they stand upright.
• Place a little water (2–3 tablespoons) in the baking pan to create gentle steam and prevent scorching.
• For a softer pepper, tent loosely with foil for the first 20 minutes, then uncover to finish.
• Use a skewer or knife to check doneness—the center should feel firm, not liquid.

Meal prep made easy

• Batch it: This recipe scales well—double it and use a 9×13-inch pan. Aim for snug peppers so they stay upright.
• Prep the filling ahead: Cook the turkey bacon and veggies up to 3 days in advance. Store in an airtight container and assemble/bake when you’re ready.
• Refrigerate: After baking, cool completely and store in airtight containers for up to 4 days.
• Freeze individually: Wrap each pepper tightly, then place in a freezer bag for up to 2 months. Thaw overnight.
• Reheat:
  • Microwave: 60–90 seconds (thawed), adding 30-second bursts as needed.
  • Oven: 350°F for 10–12 minutes (thawed) or 30–35 minutes from frozen, tented with foil.
• Pack for grab-and-go: Portion one pepper with a mini container of salsa or hot sauce and a handful of greens or roasted potatoes.
• Protein boost for the week: Swap one whole egg for an extra ¼–½ cup liquid egg whites across the batch to increase protein without changing texture.

How to store

• Refrigerate: Cool completely, then store in an airtight container for up to 5 days.
• Reheat: Microwave 60–90 seconds or warm in a 350°F oven for 10–12 minutes.
• Freeze: Wrap each pepper tightly and freeze up to 4 months. Thaw overnight and reheat as above.

Substitutions, optional variations & dietary adjustments

Below you’ll find a list of substitutions that will work well in this high protein breakfast peppers recipe. 

If you try something different out, please leave a comment below letting us all know how it turned out!

Bell peppers – Use poblano peppers for mild heat, halved peppers if they’re large, or mini sweet peppers for bite-size pepper cups.

Eggs – Replace with 1¼ cups pourable egg substitute (e.g., JUST Egg) for a vegan version, or use 4 eggs + an extra ¼ cup whites for even more protein.

Liquid egg whites – Swap with 2 additional egg whites (from whole eggs) or 3 Tbsp egg-white powder reconstituted per label.

Dried chives – Use 2–3 Tbsp fresh chives, 2 sliced green onions, or ¼ tsp onion powder. Garlic powder works in a pinch, too.

Avocado oil – Olive oil or ghee; for lower fat, use a quick spritz of cooking spray.

Turkey bacon – Center-cut pork bacon, breakfast sausage, diced Canadian bacon, chorizo (try my homemade chorizo recipe!), or chicken/turkey sausage. Meatless options: smoked tempeh, plant-based bacon, or ½ cup black beans for protein + fiber.

Mushrooms – Try diced zucchini, bell-pepper scraps, or cherry tomatoes (seeds removed) for a mushroom-free option.

Onion – Alternatives include shallot, leek (white/light green only), or green onions.

Spinach – Kale or Swiss chard (chopped, stems removed) or 1 cup thawed frozen spinach, well-squeezed to remove moisture.

More favorite recipes for breakfast you’ll love

• Chorizo baked eggs
• Canadian bacon egg cups
• Chili egg puff

If you try this egg stuffed bell pepper recipe, I’d love it if you left a star rating and comment below letting me know how it turned out!

XO

Heather