Are Bell Peppers a Substitute for Bread?
Sandwiches are not a common food item on the ketogenic diet, as traditional bread is high in carbs and can kick us out of ketosis. However, bell peppers can be a delicious and creative alternative. In this article, we’ll explore the benefits of bell pepper sandwiches, the differences between red, yellow, and green bell peppers, and a simple recipe to make a keto-friendly bell pepper sandwich.
Are Bell Pepper Sandwiches Keto?
As long as the filling ingredients are keto-friendly and low in carbs, a bell pepper sandwich can be a great option. Fill it with deli meats, roast beef, slices, cheddar cheese, cooked bacon, and top with low-carb fixings like shredded carrots, diced tomatoes, cucumber slices, alfalfa sprouts, and spices.
Red, Yellow, or Green Bell Peppers?
While there are differences between red, yellow, and green bell peppers, the nutritional benefits are relatively similar. Green bell peppers have a slightly longer shelf life and a more bitter taste, while red bell peppers are sweeter and have higher levels of vitamin C.
How to Make a Bell Pepper Sandwich
- 1 bell pepper, any color
- 1/2 tablespoon cream cheese
- 1/2 teaspoon mustard
- 1/4 cup pickled cucumbers
- 2 slices of deli ham
- 1/4 cup shredded arugula
- 1/4 cup sliced avocado
- 1/4 cup sliced red onion
- Lemon juice and sesame seeds for garnish
Instructions:
- Remove the pith from the bell pepper and fill it with 1/2 tablespoon of cream cheese.
- Fill the rest of the bell pepper with 1/2 teaspoon of mustard.
- Layer the rest of the ingredients, including pickled cucumbers, deli ham, arugula, avocado, and red onion.
- Drizzle with lemon juice and sprinkle with sesame seeds.
- Cover with the other bell pepper half.
Nutrition Facts
Per serving:
- Calories: 196
- Fat: 15g
- Saturated Fat: 5g
- Polyunsaturated Fat: 2g
- Monounsaturated Fat: 6g
- Cholesterol: 32mg
- Sodium: 939mg
- Potassium: 495mg
- Carbohydrates: 10g
- Fiber: 4g
- Sugar: 5g
- Protein: 9g
- Vitamin A: 2551IU
- Vitamin C: 88mg
- Calcium: 93mg
- Iron: 1mg
Author
Matt Gaedke is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. He founded KetoConnect with Megha to share their ketogenic lifestyle through recipes, videos, and educational content.
