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Creamy Egg & Avocado Salad Pepper Boats

5 stars, average of 9 ratings

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Looking for a quick keto lunch or a light dinner option for a hot summer day? Then you really need to try stuffed peppers! They are a big hit on TikTok and for a very good reason. Who wouldn't want an easy, nutritious meal in just a few minutes?

These peppers are stuffed with creamy avocado, eggs, mustard, mayonnaise and spring onions. That's it! And if you're like me and always keep some hard-boiled eggs in the fridge, this meal will only take you 5 minutes to prepare from scratch. Keto can't get much easier than this!

I used romano peppers which are long, thin and sweet and they are ideal for stuffing. If you can't find romano peppers, just use any sweet bell peppers (green bell peppers contain fewer carbs).

Want to add protein and extra crunch? Mix in some crisped up and crumbled bacon or stir in some diced cooked chicken breasts. Enjoy!

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Hands-on Overall

Serving size 2 pepper boats

Allergy information for Creamy Egg & Avocado Salad Pepper Boats

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Pork free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, 2 pepper boats)

Net carbs6.5 grams
Protein11 grams
Fat29.3 grams
Calories351 kcal
Calories from carbs 8%, protein 13%, fat 79%
Total carbs12.6 gramsFiber6.1 gramsSugars5.3 gramsSaturated fat5.3 gramsSodium556 mg(24% RDA)Magnesium40 mg(10% RDA)Potassium610 mg(30% EMR)

Ingredients (makes 3 servings)

  • 3 romano peppers or bell peppers, halved, seeds removed (340 g/ 12 oz)
  • 4 large eggs, hard-boiled
  • 1/4 cup paleo mayonnaise (55 g/ 1.9 oz) - you can make your own mayo
  • 1 tsp Dijon mustard or yellow mustard
  • sea salt and pepper, to taste
  • 1 small avocado, diced (150 g/ 5.3 oz)
  • 2 medium spring onions, chopped (30 g/ 1.1 oz)


  1. To boil the eggs, place them in a pot and fill with water covering them by an inch. Bring to a boil over high heat. Once the water starts boiling, turn off the heat and cover with a lid. Remove from the burner and keep the eggs covered in the pot for 13 minutes (10 minutes for medium sized eggs, 15 minutes for extra large eggs). When done, transfer to a bowl filled with ice water and let them sit for 5 minutes.
  2. To peel, remove from the ice water and crack each egg several times on the kitchen surface. Gently peel off the shells. (Fresh eggs don't peel well. It's better if you use eggs that you bought 7-10 days before cooking.) Creamy Egg & Avocado Salad Pepper Boats
  3. Chop the eggs into small pieces. Peel and dice the avocado. Chop the spring onions. Creamy Egg & Avocado Salad Pepper Boats
  4. To make the egg-avocado salad, place the chopped eggs in a bowl together with mayonnaise, Dijon mustard (or yellow mustard), chopped spring onions (optionally reserve some for topping), salt and pepper. Mix until well combined, and then add the diced avocado and stir through. Creamy Egg & Avocado Salad Pepper Boats
  5. Cut the peppers in half and remove the seeds. You can use romano peppers or any bell peppers. Creamy Egg & Avocado Salad Pepper Boats
  6. Spoon the egg-avocado salad in the pepper halves and sprinkle with the reserved spring onion. Serve immediately. The egg salad can be stored in a sealed jar in the fridge for up to 3 days. Creamy Egg & Avocado Salad Pepper Boats

Ingredient nutritional breakdown (per serving, 2 pepper boats)

Net carbsProteinFatCalories
Romano peppers, raw
4.4 g1.1 g0.3 g35 kcal
Egg, whole, hard boiled (free-range or organic eggs)
0.5 g8.4 g6.3 g95 kcal
0.1 g0.2 g15.2 g136 kcal
Dijon mustard
0 g0.1 g0.1 g1 kcal
Avocado, fresh
0.9 g1 g7.3 g80 kcal
Spring onion, scallion, green onion, fresh
0.5 g0.2 g0 g3 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Total per serving, 2 pepper boats
6.5 g11 g29.3 g351 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (2)

These are wonderful! Thank you!

Thank you! Great with crunchy lettuce leaves too 😊