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Recipe: Poached eggs in red pepper sauce

To get the most nutritional benefit, choose brightly colored red peppers with tight, firm skin; avoid those with shriveled or dull skin. Preparing red peppers is simple. Start by slicing off the top of the pepper, then use your fingers to pull out the seeds and interior fibrous white filaments and discard. Slice the pepper into thin strips. After you’re finished chopping, be sure to wash your hands thoroughly — just a trace of the pepper’s juice can easily irritate the eye!

The healthy red peppers get a protein boost when paired with the poached eggs. The red peppers pair with bright tomatoes, fresh onion and bright garlic to create a richly flavored sauce. Enjoy this recipe as a delightful breakfast, or pair with a crunchy green salad for a lighter dinner!

Poached Eggs In Red Pepper Sauce

Serves four


  • 2 tablespoons coconut oil
  • 1 medium red onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 4 red bell peppers, cored, cut lengthwise into 1/2”-wide strips
  • 1 1/2 teaspoons kosher salt, divided, plus more for seasoning
  • 1 large tomato, cored, grated using the large holes on a box grater
  • 4 large eggs
  • 1 teaspoon white wine vinegar or apple cider vinegar
  • Two pinches of flaky sea salt, such as Maldon, or Kosher salt


  1. Heat coconut oil in a large skillet over medium heat.
  2. Add the chopped onion and cook, stirring often until softened, about 5 minutes.
  3. Add garlic; stir until fragrant, about 1 minute.
  4. Add peppers and a pinch of kosher salt and cook, stirring often, until peppers are wilted, between 5 and 8 minutes.
  5. Add tomato and 1 cup water; reduce heat to medium-low and cook, stirring often and adding more water if too dry, until peppers are soft, 15—20 minutes. Keep warm.
  6. While sauce is cooking, poach the eggs. Fill a saucepan about ⅔ full of water and bring to a boil, then turn the heat down so the water is simmering. Carefully crack the eggs into the simmering water. Cook for 5-6 minutes or until the yolks are firm, then remove with a slotted spoon. Set aside.
  7. Divide pepper sauce among four warm bowls and top each with an egg. Top each egg with a pinch of flaky sea salt.

7 thoughts on “Recipe: Poached eggs in red pepper sauce

  1. Nice to see this egg recipe-so much controversy about eggs. But they have so many good nutrients, What about fresh farm eggs in a smoothie?

    1. Thank you for your comment! Some of our patients nutritional needs and diet plan may differ from other patients.

    2. Ive never seen a cow pop out an egg yet not on my farm anyway ,always found it strange that people say eggs are dairy.

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