How to Make the Perfect Egg White and Tuna Stuffed Bell Peppers
American · Easy · 35 min · 2 servings
These vibrant stuffed pepper halves are filled with seasoned canned tuna and baked egg whites to create a low calorie breakfast with an extraordinary amount of lean protein. They look impressive on the plate and require very little active cooking effort to prepare.
Why this recipe works
This Egg White and Tuna Stuffed Bell Peppers recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 35 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 240 calories with 36g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 2 large bell peppers halved and seeded any color
- 6 large egg whites
- 1 can chunk light tuna in water drained 140 grams
- 1 teaspoon Dijon mustard
- 0.25 teaspoon onion powder
- 1 tablespoon fresh parsley chopped
Step by step instructions
Step 1: Prepare the Peppers
Preheat your oven to 375 degrees Fahrenheit and line a baking sheet with parchment paper. Slice each bell pepper in half lengthwise and remove all seeds and white membrane. Place the four pepper halves cut side up on the prepared baking sheet pressing them gently so they sit flat and stable.
Step 2: Mix the Tuna Filling
In a small bowl combine the drained tuna, Dijon mustard, onion powder, and a pinch of black pepper. Mix well until everything is evenly combined. Divide the tuna mixture evenly among the four pepper halves pressing it gently into the bottom of each one to create a flat base for the egg whites.
Step 3: Add Egg Whites and Bake
Carefully pour approximately 1.5 egg whites into each pepper half on top of the tuna layer. The egg whites should fill each pepper without overflowing so pour slowly. Sprinkle a small pinch of salt over each one. Transfer the baking sheet to the oven and bake for 22 to 25 minutes until the egg whites are completely set and opaque throughout with no jiggling when you shake the pan.
Step 4: Garnish and Serve
Remove the stuffed peppers from the oven and allow them to cool for 2 minutes on the baking sheet. Transfer two halves to each plate and sprinkle fresh chopped parsley over the top. Serve warm as they are or with a small side of hot sauce for added flavor.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- chunk light tuna → canned wild salmon for a higher omega 3 content and slightly richer flavor
- Dijon mustard → hot sauce mixed with a tiny drop of olive oil for a spicier and tangier flavor profile
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Overfilling the pepper halves with egg whites which causes them to overflow and make a mess in the oven
- Not pressing the tuna firmly into the base which allows it to float up through the egg whites during baking
Nutrition facts
Per serving: 240 calories, 36g protein, 8g carbs, 5g fat, 2g fiber.
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