Eggs, Chorizo and Peppers
A one-skillet breakfast with a bit of swagger to it — soft eggs, sweet peppers and onion gone jammy, and just enough chorizo to make the whole pan smell like a holiday. About 470 calories, 34 grams of protein, and a plate of whole-food fats, zinc and B12 from the eggs. Fifteen minutes, one pan, and a little flavour you’ll look forward to.
Plate 01 / Finished
I’ll be honest with you about chorizo straight off, because I won’t pretend it’s a saint. It’s salty, it’s fatty, and a whole ring of it will run your sodium up faster than you’d think. But a little of it — and I mean a little — does something no lean ingredient can: it turns a plain pan of eggs into a breakfast you genuinely want to get out of bed for. So that’s how I use it. As seasoning, near enough. A small amount of chorizo lends its red, smoky fat to the whole skillet, the peppers and onion soak it all up, and the eggs go in soft to pull it together. You get the treat without the plate becoming one big lump of cured sausage.
The backbone here is still the eggs, and that matters to me. Most mornings I’m eating for steady energy — whole-food protein, real fats, and the nutrients that come along honestly with good ingredients. Eggs give you complete protein, whole-food fat, a bit of zinc and a proper hit of B12, and the peppers throw in a surprising amount of vitamin C. I’m not making any medical claim, love. I’m just telling you it’s a sturdy, satisfying plate built mostly from real food, with a small flavourful indulgence I make no apology for. Eating well is the part I can actually steer, so I steer it.
If you’ve been told breakfast has to be dry and joyless to be good for you, somebody lied to you. This is fifteen minutes of one pan, it tastes like something, and it’ll hold you to lunch. That’s a good morning by any measure.
01Who it’s for & when to eat it
This is a whole-food, high-protein breakfast that bends to whatever you’re doing. The eggs and peppers stay put; you steer the calories — and the sodium — with how much chorizo goes in.
Steady morning fuel
The skillet as written. Complete protein and whole-food fat from the eggs, zinc and B12, plus vitamin C from the peppers — and just enough chorizo for flavour. It keeps me full for hours and feels like a grounded way to start a day of eating for steady energy.
Trim it down
Halve the chorizo or swap to lean turkey chorizo, use one whole egg plus two whites, and pile in more peppers for volume. Same satisfaction, fewer calories and far less sodium — the exact numbers are in the variations below.
Build it up
Add a third egg and fold it all into a warm tortilla or serve with a slice of sourdough. Easy extra calories without losing the one-pan ease. Numbers are in the variations.
Timing: it’s a breakfast at heart, the kind of thing that feels like a small celebration on a slow weekend morning. But there’s no rule about it — it makes a perfectly good fast dinner on a night when you can’t be bothered with much.
02Ingredients
Makes 1 skillet. Cooking for two? Double it and reach for a bigger pan, or the peppers will steam instead of catching colour.
Servings 1 · adjust on the live recipe card- Eggs, large2
- Cooking chorizo used sparingly, for flavour40 g · 1.4 oz
- Bell peppers, mixed colours sliced120 g · 4.2 oz
- Onion sliced60 g · 2.1 oz
- Smoked paprika½ tsp
- Olive oil only if needed1 tsp · 5 ml
- Black pepperto taste
- Flaky saltgo easy — see note
Swaps I actually use: to cut the sodium and saturated fat right down, drop to a lean turkey or chicken chorizo, or simply use half the chorizo and lean harder on the smoked paprika for that warm, smoky depth — it does a lot of the work for free. Out of fresh peppers? A handful of frozen sliced peppers is fine; just let them dry out in the pan before the eggs go in. And go careful with the salt: chorizo is salty enough that you may not need any at all, so taste before you reach for the flakes.
03Step by step
Low and slow, let the fat come out
Dice the chorizo small and start it in a cold skillet over medium-low heat. As the pan warms, the red, smoky fat renders out — that’s your cooking oil and most of your flavour right there, so you likely won’t need the olive oil at all. Give it a couple of minutes until the edges crisp.
Magnus says: a little goes a long way. That orange fat is doing the seasoning for the whole pan.
In they go, cook them soft
Tip in the sliced peppers and onion and turn the heat up to medium. Cook them in the chorizo fat for about five or six minutes, stirring now and then, until they soften and start to catch a little colour at the edges. This is where the sweetness comes from — don’t rush it.
Magnus says: if the pan looks dry, that’s your one teaspoon of olive oil. Otherwise leave it be.
Paprika in, let it bloom
Scatter in the smoked paprika and a good grind of black pepper, and stir it through for thirty seconds so it toasts in the warm fat. That short bloom wakes the spice up — straight from the jar it tastes flat, but warmed through it goes deep and smoky. Taste now: with the chorizo in, you may want no salt at all.
Make wells, crack them in
Push the peppers into a ring and make two little wells in the middle of the pan. Crack an egg into each one, drop the heat to medium-low, and let them cook gently into the mixture. Soft yolks are lovely here — they run into the peppers and make a sauce for the whole thing.
Magnus says: a lid for the last minute sets the whites without hardening the yolks. Trapped steam does the work.
Straight from the pan, while it’s hot
Pull it off the heat the moment the whites are set and the yolks still wobble — they’ll carry on cooking on the way to the table. A last grind of pepper, and eat it straight from the skillet if you like. No need to dirty a plate. Done.
04The spec sheet
Real numbers, calculated — not guessed. The skillet as written is one serving, about 300g of cooked food. Here’s what that serving and a flat 100g actually give you.
| Nutrient | Per serving | Per 100g |
|---|---|---|
| Energy | 470 kcal | 157 kcal |
| Protein | 34.0 g | 11.3 g |
| Carbohydrate | 11.0 g | 3.7 g |
| — of which sugars | 7.0 g | 2.3 g |
| Fat | 32.0 g | 10.7 g |
| — of which saturates | 11.0 g | 3.7 g |
| Fibre | 3.0 g | 1.0 g |
| Sodium | ~1.15 g | ~0.38 g |
Moderate. The eggs and the chorizo fat carry most of the calories, which is exactly what gives this the staying power to hold you for hours rather than minutes.
A lifter’s metric. A touch lower than a lean plate because the fats earn their keep here — but 34g of complete protein in one breakfast is still a strong, sturdy start to the day.
- Vitamin C~95 mg · 106% DV
- Vitamin B12~1.6 µg · 67% DV
- Selenium~32 µg · 58% DV
- Vitamin A~320 µg · 36% DV
- Zinc~2.6 mg · 24% DV
- Vitamin B6~0.4 mg · 24% DV
Macros are calculated from standard food-composition data and will shift with your exact chorizo and brands — and a word on that sodium: at around 1.15g a serving, it’s noticeably higher than a plain egg plate, and the chorizo is the reason. That’s the trade for the flavour, and it’s why I keep the amount small and go easy on added salt. Micronutrient figures are estimates against general adult Daily Values. Eggs and peppers are whole-food sources of nutrients like B12, zinc and vitamin C that matter for general health; that’s a statement about food, not a medical claim. Numbers are for guidance, not medical advice — see our Nutrition Disclaimer.
05Bulk / Cut / TRT variations
One skillet, three jobs. The method never changes — you adjust the chorizo, the eggs, and what you serve alongside. Macros below are for a full serving.
Steady & whole-food
The skillet exactly as written: two eggs, a small amount of chorizo for flavour, sweet peppers and onion, smoked paprika. Whole-food fats, complete protein, and a good hit of vitamin C and B12. My weekend morning.
Lean it out
Swap to lean turkey chorizo, use one whole egg plus two whites, skip the oil, and double the peppers for volume. You keep the smoky flavour and most of the protein for far fewer calories — and a good chunk less sodium and saturated fat too.
Build it up
Add a third egg and fold the lot into a warm tortilla, or serve with a slice of sourdough to mop the yolk. Easy extra calories without losing the one-pan ease that makes this work.
06Meal prep & storage
The eggs are a cook-fresh job — they never reheat well — but the chorizo, pepper and onion base is exactly the kind of thing that turns this into a five-minute breakfast on a busy morning.
Render the chorizo and cook the peppers, onion and paprika ahead, then cool and store airtight. In the morning, warm a portion in the pan, make your wells, and crack the eggs straight in.
If you’d rather not cook ahead, just slice the peppers and onion in advance and keep them bagged. It shaves the fiddly minutes off and gets you cooking faster.
Always crack the eggs to order, straight into the warm base. They’re the one thing here that’s never worth making ahead — two minutes and they’re done.
If you want a TRT breakfast that batches properly for the whole week, my Beef and Egg Breakfast Skillet reheats far better than this does — make that on a Sunday and keep this one for the slow mornings you’ve got a spare fifteen minutes.
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07Common questions
Is eggs and chorizo good for men on TRT? +
It’s a solid whole-food breakfast for anyone, built mostly on eggs — which bring complete protein, whole-food fat, zinc and B12 — with peppers adding a good dose of vitamin C. Those are nutrients that matter for general health. But let me be straight with you: food supports how you feel and recover; it isn’t treatment, and no plate changes your numbers the way your protocol does. Eat it because it’s good food that keeps you full, not because anyone’s promising you anything. And keep the chorizo modest — it’s the salty, fatty part, so it stays a treat, not the foundation.
How do I keep the sodium and fat down? +
The chorizo is doing nearly all of it, so that’s your dial. Use half the amount and lean on smoked paprika for the smoky flavour instead, or switch to a lean turkey or chicken chorizo, which cuts both the sodium and the saturated fat right down. Skip any added salt — the chorizo brings plenty on its own — and pile in extra peppers for volume. The Cut variation above does all of this and lands around 320 calories with far less sodium.
Can I make it without chorizo at all? +
You can, and it’s still a good plate. Cook the peppers and onion in a teaspoon of olive oil, lean hard on the smoked paprika and maybe a pinch of chilli, then add the eggs as normal. You lose that cured-sausage depth, but you also drop a load of sodium and fat. Think of it as the same skillet with the volume turned down.
How do I cook the eggs so the yolks stay runny? +
Make wells in the pepper mixture, crack the eggs in, drop the heat to medium-low, and cover the pan with a lid for the last minute. The trapped steam sets the whites without hardening the yolks. Pull the skillet off the heat the moment the whites look set — the eggs keep cooking from the residual heat on the way to the table.
What can I serve with it to make it a bigger meal? +
A warm tortilla folded around it, a slice of good sourdough to mop the yolk, or a third egg in the pan all turn this from a breakfast into a proper meal. That’ll push it toward 680 calories with 41g protein — see the Bulk variation above for the maths.
This breakfast lives inside a full week of meals.
Eggs, chorizo and peppers is one skillet in my 7-day TRT plan — a week of whole-food, protein-forward meals with the macros counted and the grocery list written. You pick the goal; I do the maths.
See the TRT meal plan →
08Pairs well with
Magnus Olafsson
I’m Magnus — twenty years under the iron, from a cold gym in Stockholm to the classic-physique stage, and now mostly in my kitchen in a pink apron. I’ve cut for shows, bulked through winters, and I’ve been on TRT since I was thirty-five. I know what it takes to eat for the body you’re chasing, and I know it shouldn’t come with a side of shame.
Everything here is food I actually cook and macros I actually count. I don’t diagnose, I don’t promise, and I never make a number up. I just feed you well and tell you the truth.
Slim Diet Era shares recipes and general nutrition information. It is not medical or dietetic advice, and we do not provide guidance on obtaining or using any controlled substance. See our Medical Disclaimer and Nutrition Disclaimer.