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How to Make a Pepper Sandwich

Make an extra crunchy, low carb version of your favorite sandwich using two halves of a bell pepper instead of bread! The combinations are endless of what you can put on a “pepperwich”!

I love a good sandwich on sourdough bread, but this lower carb, higher nutrition version of a sandwich using peppers is an easy lunch idea that is sure to jazz things up if you’re in a mealtime runt. Super crunchy and completely customizable, I coined the term “pepperwich” because it reminded me of halloween, and if you follow me on Instagram then you know why I especially like that!

How to make a pepper sandwich

Peppers are a great source of vitamin C containing over 160% of your daily value of the nutrient. Other vitamins and minerals found in bell peppers include vitamin K, vitamin E, vitamin A, folate, and potassium. One cup of peppers has about 9 grams of carbohydrate, which is why this sandwich is a good option for those following a low carb diet or just wanting to up their vegetable intake.

This pepper sandwich can be a vehicle for more nutrition too! Adding a good source of protein like an egg, canned salmon or tuna, or lunch meat plus extra veggies makes it a combination of protein and fiber that will help to keep you full for the next couple of hours.

My friend Rachel from the College Nutritionist recently posted her own take on a pepper sandwich which gained the attention of The Daily Mail in this article: “Dietician’s hack for making healthy, low-cal sandwiches by using PEPPERS instead of bread sparks confusion – and even outrage – on social media.” People had some choice words on what they thought about the idea, but I got a good laugh on the one reader saying they’d rather lick a toad then eat a vegetable!

Dress up your pepper sandwich with your favorite sandwich toppings or fill it with tuna or canned salmon for a dose of healthy omega-3s. Be sure to check out this recipe for turmeric salmon oat cakes or my blackberry kale farro salad for other easy meal ideas that pack high quality nutrition

How Do You Make a Pepper Sandwich?

  1. Wash a red, yellow, orange or green pepper and cut it in half. Remove the stem, scoop out any seeds and trim off the inside white part.
  2. Spread 2 tbsp. of hummus or mustard into one of the hollowed out halves of the pepper.
  3. Fill the pepper half with greens such as arugula, spinach or massaged kale and a couple of slices of avocado
  4. Add 2 oz. of chicken breast, turkey breast, or your favorite deli meat, and 1-2 slices of cheese if desired.
  5. Top the pepper sandwich with the remaining half of the pepper or make two open-faced sandwiches with each half of the pepper.

Checkout a few of the different versions of pepper sandwiches below:

Pepper Sandwich
This is a baked “pepperwich” with riced broccoli, black beans & cheddar cheese.
Put an egg in it!



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