Bell Pepper Sandwiches: Are They Healthy?

The Red Tea Detox

A conventional sandwich usually incorporates some combination of meat, veggies, condiments, and cheese slipped between two hearty slices of bread. If you comply with a keto food regimen, although, which is all about conserving protein and fats excessive and carbs low, the entire bread half isn’t actually an possibility. Enter the bell pepper sandwich, which is precisely what it feels like: A model of the standard sandwich, however swap the bread out for a juicy, crunchy bell pepper as an alternative.

The bell-pepper sandwich pattern has taken over TikTok, with influencers raving about how scrumptious it’s. But some are extra skeptical: New TikTokker and well-known chef Gordon Ramsay, for instance, not too long ago referred it as an “idiot sandwich.” While that evaluation could also be a bit of harsh, consulted nutritionists to search out out what they consider the pattern from a well being standpoint. Here’s what they needed to say.

How wholesome is a bell-pepper sandwich?

In basic, nutritionists are in favor of the bell-pepper sandwich, which provides further crunch to lunch or dinner and retains the contents of the sandwich inside because of the rounded edges of the pepper. “I like the bell-pepper sandwich trend—it helps people to increase their vegetable intake (a food group most aren’t getting enough of), while cutting out the bread, which is typically high-calorie and full of refined grains, something most of us get too much of,” says nutritionist Summer Yule.

Related: What Is the Keto Diet? 

One subject with bell-pepper sandwiches? Depending on what you placed on them, they won’t be a lot of a meal in any respect—and with out correct protein and fats, they may depart you hungry inside an hour or two. “The bell pepper itself solely incorporates about 40 energy and is a bit of over 90% water,” says Allison Childress, Ph.D., RDN. “This is not enough to keep most people full. So it matters what you put on your bell pepper sandwich. Fats and proteins provide a feeling of fullness, so adding foods like deli meats, low fat cheese and hummus can increase the feeling of fullness without adding a lot of carbohydrates or calories.”

Not a meat or cheese eater? “Pesto and avocado are yummy ways to add more flavor while simultaneously increasing your nutrient intake,” says nutritionist Laura Gilstrap. 


That’s not a Healthy Sandwich that is an #idiotsandwich !!! #duet with @myhealthydish #ramsayreacts #fyp

♬ authentic sound – myhealthydish

Low-carb sandwich options

If the considered a bell pepper isn’t precisely mouthwatering, we don’t blame you: It’s loads of further crunch and a taste not everybody loves. Luckily, there are different nutritionist-approved, keto-friendly bell pepper sandwich options on the market.

“Collard greens are sturdy and make wonderful wrappers for sandwich fillings,” suggests Yule. “Large lettuce leaves are another great low-carb wrap. You could also halve and scoop out a cucumber and fill it with sandwich fillings. If you have an abundance of garden cucumbers as I do, this can be a good way to use them.” 

Childress suggests utilizing cucumbers, zucchini, and even pickles instead of bread, whereas Gilstrap is all concerning the cauliflower bagel BLT or a tuna salad apple sandwich—sure, even apples can exchange bread on this planet of keto.

Related: 56 High-Fat, Low Carb Keto Recipes

Bell-pepper sandwich recipe

Intrigued by the bell pepper sandwich and need to give it a attempt? Here’s Gilstrap’s go-to open-faced bell pepper sandwich recipe.


  • 1 bell pepper, lower size clever with seeds eliminated
  • four strips bacon, cooked
  • 2 tbsp sriracha mayo (I like Lee Kum Kee’s) 
  • 1 avocado, mashed
  • Salt and pepper to style
  • 2 slices pepper jack cheese

Related: 17 Keto Snacks to Much On Between Meals


  1. Lay the peppers flat, ensuring the halves are barely rounded so that they preserve the fillings from spilling out.
  2. Fill every half with the avocado. 
  3. Drizzle with sriracha mayo
  4. Top both sides with 1 slice of pepper jack cheese and a couple of bacon slices
  5. Garnish with inexperienced onion

Whether you go for a bell pepper sandwich or go along with a distinct keto-friendly sandwich possibility, simply be sure to’re pairing it with loads of wholesome protein. Filling up on uncooked greens will depart you hungry (and possibly with a stomachache) inside an hour or two of consuming, so don’t be afraid so as to add a bit of rooster, avocado, cheese, or hummus.

Next up, attempt one among these 13 straightforward keto dessert recipes.

Source Keto Diet Desserts

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