Egg Salad Stuffed Bell Peppers

Of all the lunch ruts I’ve ever fallen into, the “sad desk salad” phase was probably the bleakest. For months, my midday meal was a predictable, uninspired affair that left me feeling more tired than energized. I needed a change—something vibrant, flavorful, and satisfying, but still healthy and easy to throw together. That’s when I rediscovered the humble bell pepper, not as a supporting actor chopped into a stir-fry, but as the star of the show. I had a batch of hard-boiled eggs in the fridge, and a lightbulb went off. What if I combined the creamy, nostalgic comfort of egg salad with the crisp, refreshing crunch of a raw bell pepper? The result was this Egg Salad Stuffed Bell Peppers recipe, and to say it was a game-changer would be an understatement. The first time I made them, my husband, who is typically wary of “healthy” lunches, devoured his in minutes and asked for another. My kids, initially skeptical of the large vegetable, were won over by the colorful “boats” filled with a familiar, delicious filling. It was an instant family hit. This recipe is the perfect marriage of textures and flavors: the rich, savory egg salad, with its hints of tangy mustard and creamy Greek yogurt, is perfectly balanced by the sweet, juicy, and incredibly crunchy pepper shell. It’s a complete, low-carb meal that’s packed with protein, looks beautiful on a plate, and requires absolutely no cooking beyond boiling the eggs. It has since become our go-to for quick lunches, light dinners on warm evenings, and a standout dish for picnics and potlucks. It’s the recipe that single-handedly rescued me from my lunch-time boredom, and I’m so excited to share it with you.

Ingredients for Egg Salad Stuffed Bell Peppers

Here is the simple, wholesome list of ingredients you’ll need to create these vibrant and delicious stuffed peppers. Each component is chosen to provide the perfect balance of flavor, texture, and nutrition.

• 8 large eggs: These are the heart of the dish, providing a rich, protein-packed base for our creamy salad. Using large eggs ensures a generous filling for four pepper halves.
• 4 large bell peppers: The edible bowls for our salad! You can use any color you like. Red, yellow, and orange peppers are sweeter, while green peppers offer a more earthy, slightly bitter flavor. A mix of colors makes for a beautiful presentation.
• 1/2 cup Greek yogurt or mayonnaise: For creaminess. I prefer full-fat plain Greek yogurt for a protein boost and a tangy flavor, but classic mayonnaise will give you a richer, more traditional egg salad taste. A combination of both also works wonderfully.
• 1 tablespoon Dijon mustard: This adds a sharp, tangy complexity that cuts through the richness of the eggs and yogurt. It’s a non-negotiable for a truly flavorful egg salad.
• 2 celery stalks, finely diced: This is for the crunch factor. Finely dicing the celery ensures you get a pleasant textural contrast in every bite without overpowering the other ingredients.
• 1/4 cup red onion, finely diced: Provides a sharp, zesty bite that balances the creaminess. Soaking the diced onion in cold water for 10 minutes before use can mellow its flavor if you prefer it milder.
• 2 tablespoons fresh dill or chives, chopped: Fresh herbs are essential for lifting the dish and adding a burst of freshness. Dill offers a classic pairing with egg, while chives provide a delicate oniony note.
• 1/2 teaspoon salt (or to taste): Enhances all the other flavors. Start with a smaller amount and adjust as needed.
• 1/4 teaspoon black pepper (or to taste): Adds a touch of warmth and spice. Freshly ground black pepper is always best.
• Optional: 1/4 teaspoon paprika: For a touch of smoky flavor and a beautiful sprinkle of color on top.

Step-by-Step Instructions

Follow these detailed steps to assemble your Egg Salad Stuffed Bell Peppers. We’ll start by creating the perfect hard-boiled eggs, then mix a flawless filling, and finally, prepare our bell pepper vessels.

Step 1: Prepare the Perfect Hard-Boiled Eggs
The foundation of a great egg salad is perfectly cooked hard-boiled eggs—no gray rings, just beautiful, sunny yolks. Place the 8 large eggs in a single layer at the bottom of a saucepan. Cover them with cold water by about one inch. Place the pan on the stove over high heat and bring the water to a full, rolling boil. As soon as it boils, turn off the heat, cover the pan with a lid, and let the eggs sit in the hot water for 10-12 minutes. While the eggs are sitting, prepare an ice bath by filling a large bowl with ice and cold water. Once the 10-12 minutes are up, use a slotted spoon to immediately transfer the eggs from the hot water into the ice bath. Let them cool completely in the ice bath for at least 10 minutes. This process stops the cooking immediately and makes the eggs much easier to peel.

Step 2: Peel and Chop the Eggs
Once the eggs are completely cool, gently tap each egg on a hard surface and roll it to crack the shell all over. Peel the eggs under cool running water, which helps to separate the shell from the egg white. Pat the peeled eggs dry with a paper towel. Coarsely chop the eggs and place them in a large mixing bowl. You can use a knife, a pastry blender, or an egg slicer (slicing once, then rotating and slicing again) for a more uniform chop. Don’t mash them into a paste yet; a rough chop gives the final salad a better texture.

Step 3: Mix the Egg Salad Filling
To the bowl with the chopped eggs, add the Greek yogurt (or mayonnaise), Dijon mustard, finely diced celery, finely diced red onion, and chopped fresh dill or chives. Use a spatula or spoon to gently fold all the ingredients together until they are just combined. Be careful not to overmix, as this can make the salad mushy. We’re aiming for a chunky, textured filling.

Step 4: Season and Taste
Season the egg salad with salt, black pepper, and the optional paprika. Mix gently one more time. Now is the most important part: taste it! Adjust the seasonings as needed. Does it need more salt? A little more tang from the mustard? Perhaps more fresh herbs? Tailor it to your exact preference. The flavor of the egg salad should be bold, as the neutral bell pepper will mellow it slightly.

Step 5: Prepare the Bell Peppers
While the egg salad flavors are melding, prepare your bell peppers. Wash and dry the peppers thoroughly. Slice each pepper in half lengthwise, from the stem to the base. Use a small knife to carefully cut out the white membranes and seeds. You can leave the stem on for a nice “handle” and a more rustic look. You should now have 8 bell pepper “boats” ready for filling.

Step 6: Stuff the Peppers and Serve
Using a spoon or an ice cream scoop for uniform portions, generously fill each bell pepper half with the prepared egg salad. Mound the filling nicely in the center. If you like, you can garnish the tops with an extra sprinkle of paprika, some more chopped fresh herbs, or a few cracks of black pepper. The peppers are now ready to be served immediately.

Nutrition Facts

This recipe is designed to be as nutritious as it is delicious, offering a balanced, low-carb meal.

• Servings: 4 (one full pepper, or two halves, per serving)
• Calories Per Serving: Approximately 320 kcal

Here are five key nutritional highlights of this dish:

1. High in Protein (Approx. 20g per serving): With two whole eggs per serving, this meal is a protein powerhouse. Protein is crucial for muscle repair, immune function, and keeping you feeling full and satisfied for hours, making this an excellent choice for preventing midday slumps.
2. Low in Carbohydrates (Approx. 9g per serving): By using a crisp bell pepper as the base instead of bread or wraps, this recipe is naturally low in carbs and gluten-free. It’s a perfect fit for anyone following a low-carb, keto, or gluten-sensitive diet.
3. Rich in Vitamin C: A single serving of this dish can provide over 150% of your daily recommended intake of Vitamin C, thanks to the bell peppers. Vitamin C is a powerful antioxidant that supports a healthy immune system and skin health.
4. Source of Healthy Fats: The egg yolks and the Greek yogurt or mayonnaise provide healthy fats, including monounsaturated fats and omega-3 fatty acids. These fats are essential for brain health, hormone production, and absorbing fat-soluble vitamins.
5. Good Source of Fiber (Approx. 3g per serving): The raw bell pepper and celery contribute dietary fiber, which is important for digestive health, regulating blood sugar levels, and contributing to the feeling of fullness.

Preparation Time

This is a wonderfully quick and efficient recipe, ideal for busy weekdays.

The total preparation time is approximately 25-30 minutes. This can be broken down into about 10 minutes of active “hands-on” time for chopping and mixing, and 15-20 minutes of “passive” time while the eggs are boiling and cooling. If you use pre-boiled eggs, you can have this meal ready in just 10 minutes!

How to Serve

These Egg Salad Stuffed Bell Peppers are incredibly versatile. They can be dressed up or down depending on the occasion. Here are a few ways to serve them:

• For a Simple and Healthy Lunch:
  • Serve one or two stuffed pepper halves on a bed of mixed greens like arugula or spinach.
  • Drizzle the greens with a light lemon vinaigrette to complement the flavors.
  • Pair with a handful of nuts or seeds for extra crunch and healthy fats.
• As Part of a Larger Meal:
  • Serve as a protein-rich side dish alongside a bowl of tomato soup or a hearty vegetable stew.
  • Accompany them with a whole-grain side like a quinoa salad or a slice of hearty sourdough toast.
  • For a low-carb platter, serve alongside cucumber slices, cherry tomatoes, and avocado slices.
• For Picnics, Potlucks, or Parties:
  • Arrange the colorful stuffed peppers on a large platter for a visually stunning and easy-to-eat party food.
  • For appetizers, use mini bell peppers instead of large ones for a bite-sized version.
  • Pack them in a cooler for a refreshing and satisfying picnic or beach lunch that won’t get soggy.
• Elevated Garnishes:
  • Sprinkle with “everything bagel” seasoning for a savory, crunchy topping.
  • Top with crumbled bacon or prosciutto for a salty, smoky addition.
  • Add a few capers or sliced black olives for a briny kick.

Additional Tips for the Perfect Stuffed Peppers

Take your Egg Salad Stuffed Bell Peppers from great to absolutely unforgettable with these eight expert tips.

1. Master the Creamy to Chunky Ratio: The texture of your egg salad is key. For a creamier result, mash one or two of the egg yolks with your fork before mixing in the yogurt or mayo. For a chunkier, more rustic salad, keep the egg pieces larger and fold the ingredients together gently to avoid breaking them down too much.
2. Don’t Underestimate the Power of Pickles: For an extra dimension of flavor and crunch, add two tablespoons of finely diced dill pickles or a tablespoon of sweet pickle relish to the egg salad mixture. The acidic tang is a classic and beloved addition that cuts through the richness beautifully.
3. Choose Your Peppers Wisely: The color of your bell pepper significantly impacts the taste. Red peppers are the sweetest and have the highest vitamin content, making them a great choice for balancing the savory salad. Yellow and orange peppers are also sweet and mild. Green peppers are more vegetal and slightly bitter, offering a sharper contrast, which some people prefer.
4. Embrace Different Herbs: While dill and chives are classic, don’t be afraid to experiment. Fresh parsley can add a clean, peppery flavor. A small amount of fresh tarragon can impart a sophisticated, slightly anise-like note. A mix of whatever fresh herbs you have on hand can create a unique and delicious flavor profile.
5. The Make-Ahead Meal Prep Strategy: For the freshest possible result when meal prepping, store the components separately. Keep the prepared egg salad in an airtight container in the fridge, and keep the bell pepper halves uncut or pre-sliced in another container. When you’re ready to eat, simply fill the peppers. The egg salad will last for up to 3 days, while the peppers will stay crisp.
6. Add a Surprise Ingredient: Elevate your egg salad with a surprise element. A tablespoon of drained capers, a teaspoon of curry powder for a warm and exotic twist, or a handful of crumbled, crispy bacon can transform the recipe into something new and exciting each time you make it.
7. Don’t Waste the Pepper Tops!: If you choose to slice the tops off your peppers and hollow them out from the top (creating a cup instead of a boat), don’t throw those tops away! Finely dice the usable pepper flesh from the tops and mix it right into your egg salad for extra color, crunch, and zero waste.
8. Let the Flavors Marry: While this dish is fantastic served immediately, the egg salad filling benefits from a little time in the refrigerator. If you can, let the mixed salad sit for at least 30 minutes before stuffing the peppers. This allows all the flavors—the mustard, onion, herbs, and seasonings—to meld together for a more cohesive and delicious final product.

Frequently Asked Questions (FAQ)

Here are answers to some of the most common questions about making Egg Salad Stuffed Bell Peppers.

1. Can I make this recipe ahead of time for meal prep?
Absolutely! This recipe is perfect for meal prep. For optimal freshness and crunch, it’s best to store the egg salad filling in an airtight container and the halved (or whole) bell peppers separately in the refrigerator. The egg salad will keep well for up to 3 days. Simply fill the peppers just before serving to ensure they stay crisp.

2. Is this recipe keto-friendly?
Yes, this recipe is inherently keto-friendly and low-carb. To ensure it fits your macros, use a full-fat mayonnaise made with avocado or olive oil, ensure your Greek yogurt is plain and full-fat (or stick to mayo), and be mindful of the natural sugars in the bell peppers and onions. It’s a fantastic, nutrient-dense keto meal.

3. How long will the stuffed peppers last in the fridge?
Once stuffed, the peppers are best eaten within 24 hours. While they are still safe to eat after that, the peppers will start to lose their crispness and may release some water, which can make the egg salad a bit runny. For the best texture, assemble them on the day you plan to eat them.

4. What can I use as a substitute for mayonnaise or Greek yogurt?
There are several great substitutes. For a dairy-free, creamy alternative, you can mash a ripe avocado and mix it in. It will give the salad a lovely green hue and added healthy fats. You could also use a plant-based yogurt or a vegan mayonnaise. For a lighter version, blended cottage cheese can also work, adding even more protein.

5. Can I use mini bell peppers instead of large ones?
Yes, mini bell peppers are a wonderful option! They turn this recipe into a perfect appetizer or a fun, bite-sized snack. Simply slice the mini peppers in half, remove the seeds, and fill them with the egg salad. They look fantastic on a party platter and are easier for guests to handle.

6. My egg salad seems too watery. How can I fix it?
A watery egg salad can happen if the eggs aren’t fully cooled before chopping or if your add-ins (like pickles or onions) release too much moisture. To fix it, you can gently pat your chopped ingredients dry before adding them. If the salad is already mixed, try stirring in an extra chopped hard-boiled egg yolk or a small amount of almond flour or unflavored protein powder to help absorb the excess liquid without altering the taste significantly.

7. Can I cook or roast the bell peppers first?
You certainly can, though it creates a very different dish. Roasting the peppers until they are tender will bring out their sweetness and result in a softer, warmer meal. Simply drizzle the pepper halves with olive oil, season with salt and pepper, and roast at 400°F (200°C) for 15-20 minutes until tender. Let them cool slightly before filling and serving. This turns it from a crisp, fresh salad into a comforting, warm meal.

8. What are some other ingredients I can add to the egg salad filling?
The possibilities are nearly endless! For more texture and flavor, consider adding chopped sun-dried tomatoes, crumbled feta or goat cheese, sliced black or green olives, shredded carrots, or toasted sunflower seeds or pepitas for crunch. For a spicy kick, add a finely diced jalapeño or a dash of your favorite hot sauce.

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