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Quick and easy to make in just 15 minutes, these Sautéed Bell Peppers are a wonderful way to add color, flavor, and a veggie to so many meals! These perfect peppers make the for the ideal side dish or topping for tacos, fajitas, salads, and more.

I am always looking for delicious and easy vegetable sides to add to dinners. Through my many years of cooking and recipe developing, I have absolutely found some truly fun side dishes that make dinners flavorful and veggie-loaded(try the Tex-Mex Roasted Cabbage Steaks, trust me). However, I also love leaning into truly simple classics when I don't feel like reinventing the wheel.....like these sautéed bell peppers.

Why is this simple 15 minute dish a standby favorite of a woman who has made it her life's work creating out-of-the-box recipes incorporating vegetables? Because it is a classic for a reason: delicious, colorful, and super easy! Bell peppers are naturally sweet and but can easily have a lovely savory side to them with the right seasoning (I like to use salt and thyme). Sautéing them with a little olive oil enhances their natural flavors and creates a delicious and colorful addition to a meal that requires little work!

Plus, this bell pepper recipe takes just 15 minutes, utilizes just 4 ingredients, and can be enjoyed in a variety of ways. They make a great side, but can also be an amazing topping for ,, as part of a stuffed baked potato bar, on top of grilled meat, as part of a fun , or added to a quick pasta.

Bell peppers also tend to be a favorite veg among kids (I remember my preschool students would inhale them at snack time), so these sautéed bell peppers are likely to be a family veggie win! And since is recipe calls for such minimal ingredients, it also is naturally gluten free, dairy-free, nut free, Paleo, vegan, vegetarian, plant based, and everything in between!

How to make sautéed bell peppers: Visual Guide

Serving ideas

There is no wrong way to enjoy these sautéed bell peppers, but if you are looking for a little inspiration, try serving this recipe with one of these ideas!

Grilled or roasted meats: Sautéed bell peppers are a delicious pairing for grilled or roasted meats such as steak, chicken, pork, or lamb. The mildly sweet flavor of the bell peppers often compliment savory flavors of the meat.

Seafood: I love how the light crunch of these sautéed bell peppers pairs with the tender texture of post seafood.

Pasta or rice: Have you ever added sautéed bell peppers to cooked angel hair with a little parmesan cheese? Oh my. Heavenly! Same can be said for rice! Just cook up these bell peppers, add them to your cooked pasta or rice and season with things like garlic, onions, herbs, and cheese (I suggest Parmesan, mozzarella, or goat cheese) to create a simple, flavorful dish.

Veggie stir-fry: These sautéed bell peppers can be great jumping off point for dinner! Cook them up and add other vegetables such as onions, carrots, broccoli, or mushrooms, and stir-fried with a sauce of your choice to create a colorful and healthy meal.

Tacos + fajitas: Sautéed bell peppers are a classic topping for or part of . They can be cooked with onions, and served alongside grilled or cooked meats, beans, or other toppings for a delicious and flavorful taco or fajita filling.

Sandwiches + salads: Sautéed bell peppers can also be used as a delicious veggie filling for sandwiches or topping for . I love to pair them with leftover cooked chicken or shrimp, lettuce, and a flavorful dressing (try this 5-Minute Green Goddess Sauce) for a simple + delicious lunch.

Baked potato bar: I love making baked potatoes as part of an easy (and budget friendly) dinner. These sautéed bell peppers are a delicious and easy topping for those baked potatoes.

Want to find out the BEST way to cut bell peppers? Head over to my How To Cut a Bell Pepper...to minimize waste! post!

Suggested adaptations

This is a delightfully simple bell pepper recipe. Yet, there are a few ways to tweak the flavors to match what you love!

Switch up the herbs. I love to use thyme on my sautéed bell peppers. But there are other herbs that also compliment the sweetness of them that you can use, too. Try adding basil, chives, cilantro, coriander, cumin, curry, garlic, marjoram, or rosemary to you bell peppers when cooking for more amazing flavor combinations.

Top them with cheese. Sautéed bell peppers are amazing with a little added cheese and can really elevate their flavor and presentation. Try crumbling some goat cheese or feta over your peppers. Or grate a little fresh Parmesan or a sprinkling of mozzarella.

Add other veggies into the pan. Bell peppers play so well with other veggies. So, use this recipe as a jumping off point for a giant skillet of sautéed vegetables! Add diced eggplant, thinly sliced onions, shallots, tomatoes and/or diced zucchini in with your bell peppers and have an amazing start to a veggie-packed meal.

Did you try this bell pepper recipe and now you're hungry for more?

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Quick and easy to make in just 15 minutes, these Sautéed Bell Peppers are a wonderful way to add color, flavor, and a veggie to so many meals!

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Bell peppers are a good source of vitamin C, vitamin A, and fiber. They also possess antioxidant properties, which may help to protect against diseases such as cardiovascular disease and some cancers.

Bell peppers, or sweet peppers, come in different colors, depending on how ripe they are. People can choose from the least ripe green peppers through to yellow, orange, purple, or red, which are the ripest. They are part of the nightshade family and are native to North and South America. They are in season in the United States during the summer and fall.

All colors of pepper have nutritional benefits, but red peppers may have higher antioxidant and phytonutrient levels because they are riper than yellow or green peppers.

Like all vegetables, bell peppers naturally contain small amounts of sugars. Red peppers are sweeter, while green peppers can taste more bitter.

In this article, we will look at the health benefits of bell peppers, analyze any risks in eating bell peppers, and offer suggestions for how to use them in cooking.

Bell peppers are high in vitamin C, especially red peppers.

According to the National Institutes of Health (NIH), half a cup of raw, red pepper provides 95 milligrams (mg) of vitamin C, which accounts for 106% of the recommended Daily Value (%DV) for adults and children aged 4 and over.

Like all vitamins, vitamin C is essential. This means the body cannot make it by itself, and it only receives it through diet.

Vitamin C is important for many functions in the body, including:

producing collagen in the body, which is essential for healing wounds and forming connective tissue

protein metabolism

supporting the immune system

increasing the absorption of non-heme iron (the form found in plants)

powerful antioxidant capacity, neutralizing free radicals and decreasing risk of cancer and other diseases associated with oxidative stress

Adequate consumption will also help prevent conditions that happen due to a deficiency of vitamin C, such as scurvy.

According to the NIH, half a cup of raw, red pepper provides 117 micrograms (mcg) retinol activity equivalents of vitamin A, which is 13% of the recommended %DV.

The form of vitamin A that orange and red peppers contain is called beta carotene, which the body converts into the active form of vitamin A. Beta carotene is what gives these peppers their orange and red colors.

Vitamin A plays an essential role in:

vision

immune function

reproduction

communication between cells

cell growth

normal functioning of organs

Other sources of beta carotene include spinach and sweet potatoes.

Peppers are also a good source of:

Vitamin B6: This vitamin supports the central nervous system and metabolism.

Folate: This vitamin, also known as vitamin B9, helps transform carbohydrates into energy and is essential for normal cell growth and development.

Vitamin E: This vitamin supports the immune system and keeps blood vessels healthy.

Fiber: This nutrient promotes gut and cardiovascular health by supporting regular bowel movements and reducing low-density lipoprotein cholesterol levels.

Bell peppers are an excellent source of antioxidants, including flavonoids, which help to protect against oxidative damage in the body.

Bell peppers contain a number of different antioxidants:

These compounds help prevent oxidative cell damage, which may help to prevent certain diseases such as:

The flavonoids in peppers also help to protect brain cells by helping prevent oxidation of the essential fats within those cells.

Zeaxanthin and lutein are carotenoids in peppers that may help protect eye health.

A 2020 study found some species of orange peppers have high levels of zeaxanthin. Yellow peppers contain high levels of lutein.

According to the Arthritis Foundation, bell peppers may help to reduce the risk of developing some types of arthritis and other inflammatory health conditions. This is due to two factors: beta-cryptoxanthin and high vitamin C content.

Beta-cryptoxanthin is a carotenoid in red and orange peppers. Consuming it could reduce a person's risk of developing rheumatoid arthritis.

Bell peppers may help to protect bone and cartilage cells because of their high vitamin C levels. Consuming less than the daily recommended intake of 75 mg of vitamin C for females, and 90 mg for males, could increase the risk of osteoarthritis. Half a cup of the vegetable will provide a full day's worth.

There are some risks involved with bell pepper consumption in some people.

Bell pepper allergy

It is possible to have an allergy to bell peppers. An allergy to bell peppers is due to a cross-reaction between the vegetable and pollen.

If people think they may have an allergy to bell peppers, they can see their doctor for a skin prick test to check.

Nightshade allergy

Peppers are part of a family of vegetables known as nightshades. Some people might find that consuming nightshades causes irritation to the gut or increases inflammation.

But some people can mistake an allergy for an intolerance. With an intolerance, a person may experience some digestive issues after eating the food. With an allergy, they could experience more serious issues, such as breathing problems or a rash.
Learn about nightshade allergies here.
According to the Arthritis Foundation, there is no scientific evidence to suggest nightshades cause inflammation.

A small 2017 study looked at the effects of a diet that eliminated nightshades, along with grains, legumes, and alcohol, on people with inflammatory bowel disease (IBD).

The study involved 18 adults with mild to moderate IBD. After 3 weeks, participants reported a significant reduction in some symptoms, such as frequency of bowel movements. But it is impossible to say whether these improvements were due to eliminating nightshades or another dietary component.

If people want to test whether nightshades trigger inflammatory symptoms, they can eliminate all nightshades from their diet for a couple of weeks. People can then gradually add nightshades back into their diet and observe any changes.

Bell peppers are a popular addition to many dishes. They also make a great snack on their own. Learn more about how to buy, store, and prepare them here.

Shopping

When shopping, choose bell peppers with healthy, undamaged skins. Quality bell peppers should feel firm, with a smooth skin.

Avoid peppers with visible damage, such as soft areas or wrinkled skin. Harmful microorganisms could enter the damaged vegetables and cause a person to experience health problems, such as food poisoning.

Storing

People can store bell peppers in the fridge in a plastic bag.

People will usually need to use bell peppers within 5 days.

Eating raw

People can eat peppers raw by slicing them and removing the stalk, white center parts, and seeds.

Raw peppers can be delicious as part of dishes involving dips or salads.

Cooking

People can also cook peppers by:

Roasting: Remove the core of seeds from the peppers and slice or keep them whole. Roast in a small amount of oil in the oven. If the skin blackens, remove the bell pepper from the oven and place it in a plastic bag to cool to help remove the skin.

Frying: Fry sliced peppers in a frying pan or wok with some oil, or add them to a stir-fry.

Grill: After deseeding, brush peppers with olive oil and a little salt and place on the grill.

Stuffed peppers: Hollow out a pepper by taking out the core, and then fill with a mixture of beans, cooked rice, tomato, and seasoning before baking in the oven until tender. Ground turkey or beef works well here, too.

Puree: Make a dip by pureeing roasted peppers with garlic, capers, herbs, oil, and lemon juice.

People can also add sliced peppers to pizza toppings before cooking. They can add them to an omelet or put them into a sandwich or wrap.

Paprika

Paprika is a dried and powdered form of bell pepper. People can use paprika as a spice in cooking.

Paprika has a sweet, smoky flavor.

Bell peppers offer many health benefits. They are an excellent source of vitamin C, especially the ripest peppers, which are red. Peppers are also a good source of vitamin A and fiber.

Bell peppers also have antioxidant properties, which may help to protect against diseases such as cardiovascular disease and some cancers. Compounds in bell peppers may also help to protect against inflammatory conditions, such as arthritis.

If people have a pepper or nightshade allergy, they may need to avoid bell peppers.

Bell peppers are a nutritious and easy addition to any meal. People can slice them and eat them raw, roast, grill, or fry them.

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Bell peppers: Benefits, risks, cooking, and more

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Bell peppers have many health benefits and can be a delicious snack or addition to meals. Learn more about bell peppers here.

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Demo On How To Properly Cut A Bell Pepper

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Demo On How To Properly Cut A Bell Pepper