Diet by Priyanka
Capsicum egg rings
Eggs fried inside thick rings of green capsicum, so the pepper holds the white in place while it cooks. Two rings are 175 kcal, 13 g protein and 2.5 g net carbohydrate, in about five minutes.
Why Priyanka makes this
Fried eggs on their own always felt like the laziest breakfast going, something to get through rather than enjoy, until I started dropping them into a capsicum ring instead of an empty pan. The pepper holds the egg in place while it cooks, so there is no chasing a runny white around the pan, and it turns an ordinary fried egg into something that looks like it took more effort than it did. A little egg white always leaks out from underneath the ring, and I stopped trying to prevent it, because it crisps up at the edges and tastes better that way. Two eggs, one pepper, five minutes, and it still feels like more of a breakfast than plain eggs on a plate ever did.
What you need
Serves 1, as two egg rings:
- 2 large eggs
- 1 large green capsicum, sliced crosswise into ½-inch rings from the widest middle sections
- 1 tsp butter or olive oil
- ½ tsp red chilli flakes
- ¼ tsp black pepper, freshly crushed
- Salt, to taste
How to make it
Slice the capsicum crosswise into thick, even rings, clearing out the inner ribs and seeds so each ring is hollow.
Heat the butter in a non-stick pan over medium heat. Lay the rings flat and cook for 1 to 2 minutes until the bottom softens. Flip them, then crack one egg into the centre of each. Some white will escape underneath, which is fine.
Turn the heat to low-medium and cook uncovered for 3 to 4 minutes for a runny yolk, or cover for the last 2 minutes for a firmer one. Season with chilli flakes, black pepper and salt while they cook, then slide a spatula under each ring to lift it out.
Nutrition for two rings
| Calories | 175 kcal |
|---|---|
| Protein | 13 g |
| Fat | 12.5 g, of which 4.5 g saturated |
| Net carbohydrate | 2.5 g |
| Fibre | 1 g |
| Vitamin C | 60 mg |
Cooking the capsicum briefly is what keeps that vitamin C. Long cooking destroys most of it.
Who this suits
This is a breakfast for mornings with fifteen minutes in them. Two whole eggs give complete protein, and 2.5 g of carbohydrate keeps it inside a ketogenic range.
Two rings will not hold everyone to lunch. Add a third egg or a side of curd if you train in the morning.
Have a question about this recipe?
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More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Broccoli and egg bhurji
- Egg crepe with green chutney
- Keto mug bread with cheese
- Omelette wrap with capsicum
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.