Veggie Egg Rings - KNEP - Kentucky Nutrition Education Program


Veggie Egg Rings

Receta en Español
Servings:4Serving Size:1 egg ringRecipe Cost:$1.94Cost per Serving:$0.49


  • 1 large bell pepper of any color, tomato, or onion
  • Nonstick cooking spray
  • 2 eggs (1/2 egg per ring)
  • Pinch of salt
  • Pinch of pepper
  • 4 tablespoons grated cheese of your choice (1 tablespoon for each ring)
  • Optional ingredients: tomato, chopped spinach, herbs such as parsley, chives or dill, red pepper flakes, hot sauce, chopped onion, salsa, mushrooms, leftover chopped bell pepper


  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds. Rewash hands after handling eggs.
  2. Gently scrub vegetables under cool running water and dry. Slice into 1/2-inch rings trying to make straight cuts to better hold the egg. Be sure to remove seeds and centers of peppers and tomatoes. If using onions, separate rings and use the larger ones.
  3. Preheat a large skillet over medium-high heat and spray with nonstick cooking spray.
  4. Sauté the vegetable rings until the rings are slightly soft. Bell pepper may take longer (5 to 10 minutes) than other veggies.
  5. While the vegetables soften, crack eggs in a small bowl and lightly beat with a fork until well mixed.
  6. Spoon or slowly pour a small amount of egg mixture into veggie ring, allowing a seal to form. A small amount may leak out of the sides. Continue adding the mixture to the other vegetable rings.
  7. Sprinkle with salt and pepper and cover.
  8. Cook covered for about 2 to 3 minutes, flipping the ring to finish cooking if needed.
  9. Top with optional ingredients of your choice, add cheese, and let melt.
  10. Serve while hot and enjoy!
  11. Refrigerate leftovers within 2 hours.
Source: Benita Wade, Christian County SNAP-Ed Program Assistant

Nutrition facts per serving: 60 calories; 3.5g total fat; 1.5g saturated fat; 0g trans fat; 85mg cholesterol;115mg sodium; 4g total carbohydrate; 0g dietary fiber; 0g total sugars; 0g added sugars; 5g protein; 0% Daily Value of vitamin D; 6% Daily Value of calcium; 6% Daily Value of iron; 2% Daily Value of potassium