Sautéed peppers and onions might sound simple, but when they're done right they become the kind of side dish you start planning meals around. Think soft, sweet peppers and tender onions cooked low and slow in a splash of stock instead of loads of oil, so you get all the flavour without the greasiness. It's the sort of dish that makes everything feel a little more put together, whether you're piling it into a wrap, serving it alongside grilled chicken, steak or just spooning it straight from the pan like an impatient gremlin.
Using stock gives these vegetables a depth that plain old frying never quite manages, and the reduced oil means they stay light rather than heavy. It's an easy way to add colour, sweetness and a savoury edge to your plate without faffing about. Make a batch, tuck it in the fridge and suddenly leftovers become exciting. Honestly, you'll wonder why you ever bothered with soggy, oily peppers in the past.
Calories in Sauteed Peppers and Onions
This recipe serves 4 and is 44 calories per serving
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Onion - The humble onion is the backbone of the whole dish, bringing sweetness and that lovely savoury base once softened. It mellows as it cooks, so don't rush it. I like to use regular onions, but red or a mix is fine too.
- Mixed peppers - A mix of red and green peppers gives you a balance of sweetness and a slight bitterness, which keeps things interesting. Red for the mellow, juicy sweetness and green for that earthy edge.
- Chicken or vegetable stock - I nstead of drowning everything in oil, a splash of stock does the heavy lifting. I reach for Better Than Bouillon because it adds a deep, concentrated flavour that tastes like you spent more time cooking than you actually did.
- Olive oil spray - A light coating is all you need to help the onions and peppers start to soften without making them greasy. It's more of a helping hand than a main ingredient.
- Garlic powder - A cheat's way to get garlic flavour without peeling or chopping. It blends into the mix and gives a gentle warmth without dominating.
- Salt and pepper - The finishing touch that makes everything pop. Season well, taste, and adjust. It's basic, but it's where the flavour comes together.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions
Variations and Substitutions
Once you've got the basic method down, you can take this in all sorts of directions. The stock technique is brilliant because it gives you that classic sautéed flavour without relying on loads of oil, so you can experiment freely without everything turning greasy.
If you fancy bulking it out, mushrooms are a great addition because they soak up the stock and bring an earthy note. Courgettes, sliced cherry tomatoes or even a handful of spinach stirred in at the end also work well. You can stick with peppers only or mix it up with whatever is lurking in the fridge.
Flavour-wise, there's plenty of room to play. Cajun seasoning, chilli flakes or smoked paprika will add warmth and a touch of spice if you like things lively. A dash of balsamic gives lovely tang and depth, while a tiny drizzle of honey or maple syrup can enhance the natural sweetness of the peppers without turning it into dessert. It's one of those recipes you can tweak endlessly, and it'll still come out tasting like you put in more effort than you did.
Cooking Tips for the Best Results
A large deep pan is your best friend here. The wider the circumference, the faster the stock reduces around the vegetables, which helps create that lovely caramelised finish without drowning them. If you crowd everything into a small pan, the peppers and onions will steam and boil rather than soften and colour, and you lose all the charm of a proper sauté.
Give the vegetables a little space and let the stock work its magic. Start on a medium heat so the onions soften gently, then let the heat lift slightly once the stock is in so it can evaporate at a good pace. Keep an eye on the pan, give it an occasional stir and let the vegetables pick up a bit of colour as the liquid reduces. That balance of softness and caramelisation is where the flavour lives.
Serving Suggestions
These sautéed peppers and onions are incredibly versatile, so here are some of my favourite ways to use them.
- Served with my Marinated Steak recipe
- Piled onto sausages
- Added to a burger
- Stuffed into a sandwich or wrap
- Alongside scrambled eggs for breakfast
- Stirred into rice or pasta
- Spoon over grilled chicken, pork or fish
- Folded into omelettes or frittatas
- Layered into a quesadilla or toastie
- Mixed through roasted potatoes or air fried diced potatoes
Once you start adding them to meals like this, you'll realise they make pretty much everything taste better.
Storing, Freezing and Reheating
These sautéed peppers and onions are perfect for making ahead, and the stock method means they freeze and reheat very well. Once cooked, let them cool completely before transferring to airtight containers. In the fridge, they'll keep for 3 to 4 days, making them ideal for quick meals during the week.
If you want to freeze them, portion into containers so you can defrost just what you need. Because the stock keeps the vegetables tender, they'll retain plenty of flavour after freezing, though the texture will be slightly softer than fresh. To reheat, defrost in the fridge overnight or pop straight in the microwave, stirring occasionally, until warmed through.
This recipe also works brilliantly if you want to double or triple the batch. Cook a larger amount, use some straight away, and freeze the rest for future meals. It's a real time-saver and means you'll always have a versatile, flavourful side ready to go.
More Side Dishes
If you enjoy side dishes like this, here are plenty more tasty options to explore:
See more Side Dish Recipes →
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
Let's Connect!!
Come and follow me on:
You can also Subscribe to Slimming Eats so that you never miss any new updates.
Need some support on your weight loss journey? Maybe you need advice or tips on a recipe, or just general meal ideas.
Come join the friendly and supportive Slimming Eats Community on Facebook.
If you try this recipe, let us know! Leave a comment, Rate It and Tag us in your Photos @SLIMMINGEATS on INSTAGRAM
Recipe Card
Sauteed Peppers and Onions
Simple, flavour packed sautéed peppers and onions cooked in stock for a tender, lightly caramelised side with minimal oil.
Ingredients
- olive oil spray
- 1 large onion, halved and sliced
- 1 red bell pepper, sliced into strips
- 1 green bell pepper, sliced into strips
- ½ cup (120ml of chicken or vegetable stock (I use better than bouillon)
- 1 teaspoon of garlic powder
- salt and pepper
Instructions
- Heat a large frying pan over a medium high heat and spray generously with olive oil spray
- Add the onions and peppers and fry for 5 minutes until softened.
- Sprinkle with the garlic powder
- Pour in the stock and turn to high and let it bubble around the onions and peppers and reduce down until caramelized.
- Season well with salt and pepper
- Enjoy!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Dairy Free Friendly
- Gluten Free Friendly - use gluten free stock
- ❄️ Freezer Friendly - see freezing and reheating section.
Please do not copy or paste full recipes or post screenshots of any content from Slimming Eats to any social media or website, as it is strictly prohibited.
All images and content on Slimming Eats are copyright protected.
If you wish to share this recipe, then please do so by using the share buttons provided at top of this post.
Nutritional information etc are an estimate and are to be used for informational purposes only. Ingredients can vary in values from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate values yourself by the ingredients you use and the tools provided to you as a member of the programme you are following.
It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free, soy-free and/or dairy-free, for example). Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.
Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.
Nutrition Information
Yield 4 Serving Size 1 SERVINGAmount Per Serving Calories 44Total Fat 0gUnsaturated Fat 0gSodium 85mgCarbohydrates 8gFiber 1gSugar 4gProtein 1g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Leave a Reply