These Breakfast Stuffed Peppers bake eggs, veggies, turkey sausage, and cheese right inside roasted peppers for a warm, satisfying morning meal. Easy, gluten-free, and great for make-ahead breakfasts.
Breakfast Stuffed Peppers
I love stuffed peppers and have thought about making a breakfast version for years. I finally tested it, and these Breakfast Stuffed Peppers turned out even better than I expected. The eggs bake right inside tender roasted peppers with mushrooms, spinach, turkey sausage, and a little cheddar on top. It’s a wholesome, veggie-rich breakfast that’s simple to prepare, naturally gluten-free, and perfect for busy mornings when you want something warm and satisfying.
Why This Works
Starting my day with a high-protein breakfast helps me stay focused and productive. These low-carb, high-protein stuffed peppers are healthy and filling. If I eat 2 halves, I can hit my protein goal while also getting a hearty serving of vegetables.
- Veggie-forward and filling: Roasted peppers, mushrooms, and spinach make this a nutrient-dense breakfast.
- Balanced protein: About 15 grams per serving keeps you satisfied without feeling heavy. You can eat two halves to get your 30 grams of protein.
- Hands-off baking: The eggs cook inside the peppers, so there’s no need to scramble or sauté separately.
- Built-in flexibility: Swap out the sausage, change the cheese, or use any veggies you have on hand.
- Great for meal prep: They hold their shape and reheat well throughout the week.
Ingredients You’ll Need
Here’s everything you need to make these easy breakfast stuffed peppers with sausage. See the recipe card below for the exact measurements.
- Bell Peppers: I used red peppers, but any color will work. Cut them in half and remove the seeds and ribs.
- Avocado Oil for sautéing mushrooms
- Mushrooms: Use either white button or baby bella mushrooms.
- Eggs: Each one provides 6 grams of protein.
- Egg Whites for extra protein with fewer calories. Buy a carton of egg whites so you don’t have to crack and separate all those eggs.
- Turkey Sausage: You can use breakfast sausage or regular turkey sausage.
- Frozen Spinach: I always have frozen spinach in my freezer, so I used it for convenience since you don’t have to cook it first. Just thaw it and squeeze out all the liquid.
- Grated Cheddar Cheese for added protein, flavor, and creaminess
- Kosher Salt and Black Pepper for seasoning
How to Make Breakfast Stuffed Peppers
Cooking the mushrooms and squeezing the spinach dry helps prevent them from releasing excess liquid while baking, which keeps the stuffed bell peppers from becoming soggy. See the recipe card at the bottom for printable directions.
- Cook the mushrooms with a pinch of salt until they release their liquid.
- Prepare the stuffed pepper mixture: Whisk the eggs with the egg whites in a bowl or 4-cup measuring cup, so it’s easier to pour into the peppers. Then, mix in the sausage, spinach, cooked mushrooms, salt, and pepper.
- Stuff the peppers: Arrange the bell pepper halves in a baking dish, pour the egg mixture into each half, and sprinkle with cheese. Pour 2 tablespoons of water into the bottom of the dish and cover with foil.
- Bake the breakfast peppers at 350°F for 25 minutes. Remove the foil and bake for another 20 to 25 minutes.
Variations & Substitutions
- Switch up the protein: Use lean ground turkey or chicken and add extra seasoning. Chicken sausage, chorizo, or diced ham would also work.
- Vegetarian Breakfast Stuffed Peppers: Omit the meat and add more vegetables or canned beans.
- No egg whites? Replace them with 3 large eggs.
- Don’t like mushrooms? Substitute another vegetable, like diced squash, zucchini, or broccoli.
- Swap frozen spinach with kale or collard greens. Cook them first, then squeeze out the water.
- Cheese: Any type of shredded cheese will work. Try Monterrey Jack, Colby, white cheddar, or Gouda.
- Make them dairy-free by skipping the cheese or opting for a plant-based alternative.
- Want even more protein? Mix a couple of tablespoons of cottage cheese into the egg mixture.
- Experiment with seasoning: Add onion powder, garlic powder, paprika, dried herbs, or chili powder to the stuffed pepper filling.
- Italian Stuffed Peppers: Use Italian turkey sausage and mozzarella.
Yield: servings
Serving Size: 1 half
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Preheat the oven to 350F. Place the bell pepper halves in a baking dish and set aside.
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Heat the avocado oil in a nonstick skillet over medium high heat. Add the mushrooms to the skillet and season with a pinch of salt. Cook, stirring occasionally, until the mushrooms have released their liquid and have softened, about 5 minutes. Remove from heat. Let cool slightly.
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Add the eggs and egg whites to a mixing bowl or large measuring cup and whisk to break up the yolks. Add the turkey sausage, spinach, cooked mushrooms, ½ teaspoon kosher salt and ¼ teaspoon pepper. Mix to evenly combine.
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Pour or spoon the egg mixture in the bell pepper halves. Top with the cheddar cheese. Pour 2 tablespoons of water in the bottom of the baking dish. Cover tightly with foil. Transfer the baking dish to the oven to bake for 25 minutes, then remove the foil and cook for an additional 20-25 minutes, until the egg mixture is set and the cheese is melted.
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Remove from the oven and let cool for 5 minutes before serving.
Last Step:
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- The egg mixture made a little less than 2 cups
- I like to make the mixture in a 4-cup measuring cup so it’s easy to pour into the peppers.
- Great for meal prep, you can make these and store in an airtight container in the fridge until ready to eat. Reheat in the microwave or airfryer.
- The egg mixture fit perfectly in my peppers, but of course all peppers are different in shape and size. Feel free to add a little extra egg white if you need more filling.
- Double the recipe for meal prep.
Serving: 1 half, Calories: 193 kcal, Carbohydrates: 6 g, Protein: 15.5 g, Fat: 12 g, Saturated Fat: 4.5 g, Cholesterol: 207 mg, Sodium: 302.5 mg, Fiber: 2 g, Sugar: 3.5 g
Tips for the Best Breakfast Stuffed Peppers
- How to choose the best bell peppers: Look for medium-sized peppers that are about the same size, so they cook evenly.
- My sausage is raw: Brown it in a skillet until cooked through, then add it to the pepper filling.
- I can only find sausage links: If you can’t find precooked crumbles, just slice or chop cooked links.
- I don’t have frozen spinach: Sauté or steam fresh spinach, then squeeze out the liquid.
- There isn’t enough filling: If your peppers are larger, you may want to add a little extra egg white to each one.
- Meal prep tip: Double the recipe, especially if you plan to eat two halves for each breakfast.
Make-Ahead & Storage
Here’s how to store and reheat these peppers for meal prep for quick breakfasts or lunches throughout the week.
- Refrigerate stuffed peppers in an airtight container for up to 4 days.
- Reheat in the microwave for about 1 minute or in the air fryer at 350°F for about 5 minutes until warm.
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