Avocado and Herb Baked Egg Capsicums
Tender roasted bell pepper halves filled with baked eggs, topped with creamy avocado and fresh herbs. A high-protein, low-carb breakfast designed to keep blood sugar stable and energy steady all morning.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Tracey + Lila
Tracey created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Knife and cutting board
Time saver
Store leftover baked peppers in an airtight container in the fridge for up to 2 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and light-weight grease a small baking dish.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and light-weight grease a small baking dish.
Tap card to mark done - 02
Cut 1 large red bell pepper in…
Cut 1 large red bell pepper in half lengthwise and remove the seeds and membranes, creating two hollow boats.
Tap card to mark done - 03
Place the pepper halves cut-side up in…
Place the pepper halves cut-side up in the baking dish and crack 2 eggs into each pepper half.
Tap card to mark done - 04
Bake in the oven for 18 to…
Bake in the oven for 18 to 22 minutes, until the egg whites are set and yolks reach your preferred doneness.
Look for: the egg whites are set and yolks reach your preferred doneness
Tap card to mark done - 05
Dice 0
While the eggs bake, dice 0.5 avocado and chop fresh parsley.
Tap card to mark done - 06
Remove the pepper halves from the oven
Remove the pepper halves from the oven, sprinkle with salt and black pepper, and top with the diced avocado, 0.5 cup cottage cheese on the side, and fresh parsley before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.