Low Fat Piperade

Bursting with vibrant Mediterranean flavors, this Low Fat Piperade is a wholesome twist on the classic Basque dish, perfect for those seeking a lighter yet satisfying meal. Made with a rainbow of bell peppers, ripe tomatoes, and subtly sweet onions, this recipe is simmered to perfection with aromatic garlic and fresh thyme. The addition of fluffy egg whites brings a protein-packed, low-fat boost that ties the dish together beautifully. Ready in under an hour and brimming with color and nutrients, this one-pan wonder is as versatile as it is delicious—serve it warm with crusty bread, or use it as a flavorful topping for grilled chicken or fish. Ideal for health-conscious foodies, this easy piperade recipe is gluten-free, low-calorie, and packed with fresh, seasonal ingredients that celebrate clean eating.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 large onion
• 1 red bell pepper
• 1 green bell pepper
• 1 yellow bell pepper
• 3 garlic cloves
• 4 ripe tomatoes
• 4 egg whites
• 1 teaspoon fresh thyme leaves
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Peel and thinly slice the onion. Remove the seeds and core from the bell peppers, then slice them into thin strips.

Step 2

Mince the garlic cloves. Chop the tomatoes into small cubes, discarding any excess liquid to prevent the piperade from becoming watery.

Step 3

Heat the olive oil in a large, non-stick skillet over medium heat. Add the onion and saute for about 5 minutes until it becomes translucent and soft.

Step 4

Add the sliced bell peppers to the skillet and cook for another 10 minutes, stirring occasionally, until the peppers begin to soften.

Step 5

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 6

Add the chopped tomatoes to the skillet along with the thyme leaves, salt, and black pepper. Stir to combine and allow the mixture to simmer gently for about 20 minutes, uncovered, until the vegetables are tender and the flavors meld together.

Step 7

While the vegetable mixture simmers, lightly beat the egg whites in a small bowl.

Step 8

After 20 minutes of simmering, create a small well in the center of the vegetable mixture and pour the egg whites into the well. Stir gently, allowing the heat to slowly cook and incorporate the egg whites into the mixture. Continue cooking for 3-4 minutes until the egg whites are set.

Step 9

Remove the skillet from the heat and stir in the freshly chopped parsley.

Step 10

Serve the low-fat piperade warm, either on its own, with crusty bread, or as a topping for grilled chicken or fish.

Nutrition Facts

Serving size	(1185.7g)

Amount per serving	% Daily Value*
Calories	468.2

Total Fat 16.2g	0%
Saturated Fat 2.5g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1444.9mg	0%
Total Carbohydrate 63.6g	0%
Dietary Fiber 15.3g	0%
Total Sugars 26.6g
Protein 24.9g	0%

Vitamin D 0IU	0%
Calcium 151.7mg	0%
Iron 3.9mg	0%
Potassium 2458.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.2%

Protein: 19.9%

Carbs: 50.9%