Roasting turns raw bell peppers sweet and slightly smoky, with caramelized edges and a tender bite. 5 ingredients, hands-off at 425°F, goes straight to the freezer.
I tested roasting at 425°F from 20 minutes all the way to 45 minutes before landing on 30 minutes as the sweet spot for caramelized edges without drying out. I also tested flipping halfway through and it made no difference, so I dropped that step entirely. Getting enough vegetables consistently was my biggest meal prep gap: a batch of these in the freezer means I have a vegetable ready every day without cooking again.
Stovetop pan roasting gets you similar results, but you are standing at the stove stirring constantly for 15 to 20 minutes, which takes more of your time and uses more oil. The sheet pan handles it completely on its own.
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Recipe Development Notes
Versions tested: 5 (20 min, 25 min, 30 min, 35 min, 45 min)
Key innovation: no flipping needed
Technique discovery: oil before seasoning so herbs stick evenly
Portion size: 2 serving (180g cooked each)
Ingredients
Green bell peppers: Lower in calories than red, with a slightly savory flavor that balances the sweetness of the reds. A good source of vitamin C and fiber.
Red bell peppers: Sweeter and higher in vitamin C than green (about 40% more) with nearly double the beta-carotene. The 50/50 mix gives you balanced flavor and maximum nutrition.
Peanut oil: With a smoke point of 450°F, peanut oil handles the 425°F oven better than olive oil (smoke point 375°F). Neutral flavor that lets the herbs come through.
Mediterranean herb blend: I use Spiceology Greek Freak, which adds garlic, oregano, and a hint of citrus in one step. Substitute with garlic powder, oregano, and red pepper chili flakes if you prefer.
Salt: Just enough to season. If your herb blend already contains salt (Greek Freak does), start with ¼ teaspoon and taste.
Smart Shopping Tips
- Look for firm peppers with no soft spots or wrinkling at the stem
- Green peppers are almost always cheaper than red, which is one reason the 50/50 mix works well for budget meal prep
- Buy extra when peppers go on sale and roast them in batches for the freezer
- Pre-cut pepper strips are available at most grocery stores if you want to skip the cutting step
How to Make Oven Roasted Bell Peppers
The detailed instructions and step-by-step photos are included in the recipe card. Here's a quick overview.
- Cut the peppers. Remove seeds and membranes, then cut into square chunks, strips, or wedges.
- Toss with oil, then season. Coat with peanut oil first so the herbs and salt stick evenly, then toss again with seasoning.
- Spread on the sheet pan and bake. Single layer, 425°F, 25 to 30 minutes. No flipping needed.
- Cool, then serve or portion for meal prep. Serve immediately or let cool completely before storing.
Pro Tips
- Oil before seasoning: adding dry spices to uncoated peppers causes them to clump rather than coat evenly
- Single layer only: one of the most common mistakes is crowding the pan; give the peppers room to roast
- Check at 25 minutes: if your oven runs hot or you are using a dark sheet pan, start checking a few minutes early
- Three cut styles: square chunks hold up best for freezer meal prep; strips work great for wraps; wedges are ideal as a plated side dish
Which Cut Style to Choose
All three cut styles roast beautifully at the same temperature and time, so the choice is based on how you plan to use them.
Square chunks hold their shape after roasting and freezing, making them the best choice for batch cooking: portion into Souper Cube trays or airtight containers and freeze. Strips also freeze well in containers and work great in wraps, grain bowls, and alongside broccoli rice. Wedges (3 to 4 pieces per pepper, deseeded) make a great plated side dish and are perfect for individual freezing: spread flat on a sheet pan, freeze until solid, then transfer to a bag so you can pull out just 1 or 2 wedges at a time without a container.
How to Serve
Roasted peppers work as a side dish on their own, but they really shine on a thali-style plate with other components.
- Over broccoli rice: the light liquid that releases from the peppers soaks into the rice and adds a lot of flavor
- With tomato pappu or egg pulusu: roasted peppers add color, fiber, and volume without competing with the main dish
- In wraps or grain bowls: use the strip cut style for the best texture in a wrap
Here is an example thali combination with the full nutrition breakdown:
| Recipe Name | Serving Size | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| Oven Roasted Bell Peppers | 1 serving (180g cooked each) | 78 | 2 | 2 | 5 | 9 |
| Easy Broccoli Rice with Bone Broth | 1 serving (165g) | 145 | 7 | 2 | 0.1 | 29 |
| Tomato Pappu | 1 cup (~110 g of cooked dal) | 154 | 7 | 3 | 3 | 26 |
| Oven Baked Chicken Thighs | Indian Style | 1 bowl (~100g) | 196 | 25 | 2 | 8 | 7 |
| Total | - | 573 | 41 | 9 | 16.1 | 71 |
Easy Variations
- Use all red peppers for a sweeter result
- Add sliced onion to the pan for a peppers and onions side dish
- Swap the Mediterranean herb blend for cumin, coriander, and turmeric for an Indian-spiced version
How to Freeze Roasted Bell Peppers
Roasted bell peppers are one of the best vegetables to batch cook and freeze. I specifically buy extra peppers when they go on sale, roast them in large batches, and freeze them in portions for later in the week or month.
How to freeze:
- Let the roasted peppers cool completely at room temperature
- Choose your method: Souper Cubes (portion into 1-cup trays, freeze overnight, then transfer the frozen cubes to a freezer bag) or sheet pan method (spread cooled peppers in a single layer on a sheet pan, freeze for 1 to 2 hours until solid, then transfer to a zip-lock or silicone freezer bag and pull out just as much as you need each time)
- Label with the date
Freezer life: up to 3 months.
How to Thaw and Reheat
Microwave directly from frozen for 2 to 3 minutes. The peppers will release some water after reheating, which is completely normal. That liquid is full of herb and pepper flavor and works beautifully when served over rice. Drain briefly before serving if you prefer less liquid.
Fridge Storage
Store cooled peppers in an airtight container in the fridge for up to 5 days. Reheat in the microwave for 1 to 2 minutes. Some water may release after reheating, just as it does from frozen. This is normal and adds flavor when served over rice.
Nutrition Per Serving
One serving of oven roasted bell peppers (180g cooked) has 78 calories, 9g carbs, 2g protein, 5g fat, and 2g fiber. That is a generous plate of vegetables for very few calories, making them one of the most efficient ways to add real volume and 2g of fiber to any meal.
Ready to Add These to Your Meal Prep?
Oven roasted bell peppers are one of the simplest ways to add color, fiber, and volume to your weekly meals without spending much time in the kitchen. Roast a batch on Sunday and you will have a ready side dish all week, or stash them in the freezer for those evenings when you haven't had time to cook. What cut style are you going to try first? Let me know in the comments.
Oven Roasted Bell Peppers
Equipment
- 1 Sheet pan lined with silicone mat or parchment paper
- 1 Mixing bowl large
- 1 Oven preheated to 425°F (220°C)
Ingredients
For Oven Roasted Bell Peppers:
- ½ lb (227 g) green bell peppers - about 2 medium peppers
- ½ lb (227 g) red bell peppers - about 2 medium peppers
- 2 teaspoon (9 g) peanut oil - or any high smoke point oil
- ¼ teaspoon (1.5 g) salt - use ½ teaspoon if your herb blend does not contain salt
- 1 tablespoon (5 g) Mediterranean herb blend - Spiceology Greek Freak, or use garlic powder, oregano, and red pepper chili flakes
Instructions
Preparation:
- Preheat your oven to 425°F (220°C). Line a sheet pan with a silicone mat or parchment paper.
- Cut ½ lb green bell peppers and ½ lb red bell peppers into your preferred style: strips, wedges (3 to 4 pieces per pepper after deseeding), or large square chunks. Remove seeds and membranes.
- Add the cut peppers to a large mixing bowl. Drizzle with 2 teaspoon peanut oil and toss until all pieces are evenly coated. Coating with oil first ensures the seasoning sticks properly.
- Add ¼ teaspoon salt and 1 tablespoon Mediterranean herb blend to the oiled peppers and toss again to distribute evenly.
Baking:
- Spread the seasoned peppers in a single layer on the prepared sheet pan. Do not overcrowd. The pieces should have space between them for even roasting.
- Bake for 25 minutes for softer peppers, or 30 minutes for charred edges. No need to flip or toss halfway through.
- Serve immediately as a side dish, or let cool completely before portioning into containers for meal prep. See the storage and freezing section in the blog post above for details.
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