Prepare a fun, quick and colourful breakfast any morning of the week that the whole family will love.

Makes 4 servings
Cooking time: N/A


1 large sweet pepper, red green or yellow

1 tsp (5 mL) canola oil

4 eggs

¼ tsp (1.25 mL) each salt and pepper

4 slices whole-grain bread

4 tsp (20 mL) butter, softened

¼ cup (60 mL) salsa


  1. Cut top and bottom off pepper; set aside. Cut the inner tube into four ½-inch (1.25-cm) rings; reserve excess pepper for another use. Heat oil in large non-stick skillet set over medium-high heat. Add pepper  rings and crack an egg in centre of each ring. Season with salt and pepper. Cook, covered, for 5 to 7 minutes or until top of yolks is set.
  2. Meanwhile, toast bread until golden and spread with butter. Cut each slice into 5 fingers. Serve eggs with toast soldiers and salsa.


Serving Size
1 egg and 1 slice of bread per serving.

Recipe courtesy of Egg Farmers of Canada, featured in the Canadian Diabetes Association’s 2015 Healthy Living Calendar. To download the latest recipes, visit

Nutritional Information

Per Serving
Calories 127
Fat 5 g
Trans Fat  0 g
Sodium 75 mg
Sugars 1.5 g
Protein 5.5 g
Fibre 3 g
Carbohydrate 15 g
Eggs are a high-quality complete protein containing 14 key nutrients. According to Canada’s Food Guide, two eggs are equal to one serving size of meat alternatives. To reduce saturated fat and cholesterol in many recipes, you can substitute two egg whites for a whole egg. – Lisa DeWolf, registered dietitian, Isle Madame, N.S

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