By Mayo Clinic Staff

Dietitian's tip:

For extra flavor, use roasted red bell peppers for the shells. To roast, place the bell peppers on a baking sheet lined with aluminum foil. Broil (grill), turning frequently with tongs, until the skin blackens all over, about 10 minutes. Transfer the peppers to a bowl, cover and let steam until the skin loosens, about 10 minutes. Peel if desired. Cover and refrigerate until needed.

To make this plant based, use milk or egg substitutes.

Number of servings

Serves 4
  1. Low Sodium
  2. Healthy carb
  3. High Fiber


  1. 4 red or green bell peppers
  2. 1 tablespoon olive oil
  3. 1/2 onion, chopped (about 1/4 cup)
  4. 1 green bell pepper, chopped
  5. 2 1/2 cups fresh corn kernels, cut from about 4 large ears of corn
  6. 1/8 teaspoon chili powder
  7. 2 tablespoons chopped fresh cilantro or parsley
  8. 3 egg whites
  9. 1/2 cup skim milk
  10. 1/2 cup water


Heat the oven to 350 F. Lightly coat a baking dish with cooking spray. Cut the tops off the bell peppers and remove the seeds. Place in the prepared baking dish and set aside.

In a medium skillet, heat the olive oil over medium heat. Add the onion, chopped green pepper and corn. Saute until the vegetables are tender, about 5 minutes. Stir in the chili powder and cilantro or parsley. Reduce heat to low.

In a small bowl, whisk together the egg whites and milk. Add to the corn mixture and stir. Increase heat and continue stirring until egg whites begin to set, about 5 minutes. The mixture should be moist, not dry. Spoon 1/4 of the corn mixture into each pepper. Add the water to the bottom of the baking dish. Cover the peppers loosely with aluminum foil. Bake until the peppers are tender, about 15 minutes. Transfer to individual plates and serve.

Nutritional analysis per serving

Serving size: 1 stuffed pepper

  • Calories 197
  • Total fat 5 g
  • Saturated fat 1 g
  • Trans fat Trace
  • Monounsaturated fat 3 g
  • Cholesterol 1 mg
  • Sodium 83 mg
  • Total carbohydrate 29 g
  • Dietary fiber 5 g
  • Total sugars 14 g
  • Added sugars 0 g
  • Protein 9 g
July 29, 2022