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Italian Bell Pepper Sandwich

5 stars, average of 5 ratings

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Bell pepper sandwiches have been trending on TikTok for quite some time now. Bell peppers are the perfect vessel for any low-carb fillings you can imagine, and I've been busy creating more delicious recipes so you never get bored with the same keto meals.

Bell peppers are not just low in carbs, they are a fantastic source of vitamin C! In this recipe I used green bell peppers because they are less sweet and better for sandwiches, and they contain fewer carbs than red, orange or yellow bell peppers. Either way, any bell peppers will be great in this recipe and will still keep it low in carbs.

A word of advice though. I never eat them pressed together like sandwiches. It's way more practical (and less messy) if you eat the stuffed pepper halves separately. They may look prettier pressed together when you cut through them but it's not easy to eat them that way.

Want to try more bell pepper sandwiches? Check out this Bell Pepper Sandwich with Bacon, Ham & Cheese. If you can't eat cheese, these Mexican Bell Pepper Sandwich are dairy-free and keto at the same time.

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Hands-on Overall

Serving size sandwich

Allergy information for Italian Bell Pepper Sandwich

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, sandwich)

Net carbs8.1 grams
Protein36.8 grams
Fat37 grams
Calories522 kcal
Calories from carbs 6%, protein 29%, fat 65%
Total carbs12.1 gramsFiber4 gramsSugars5.9 gramsSaturated fat16.2 gramsSodium1,239 mg(54% RDA)Magnesium52 mg(13% RDA)Potassium490 mg(25% EMR)

Ingredients (makes 1 sandwich)

  • 1 medium green bell pepper, seeds removed (150 g/ 5.3 oz)
  • 3 tbsp goat's cheese or cream cheese (45 g/ 1.4 oz)
  • 1 tbsp pesto (15 ml) - you can make your own pesto
  • 3 slices Parma ham (45 g/ 1.6 oz)
  • 1/2 ball fresh mozzarella, sliced (60 g/ 2.1 oz)
  • 4-6 green olives, sliced (16 g/ 0.5 oz)
  • 1/2 medium tomato, sliced (50 g/ 1.8 oz)


  1. Slice the mozzarella, tomatoes and olives. Italian Bell Pepper Sandwich
  2. Cut the bell peppers in half and remove the seeds.
  3. Spread the goat's cheese (or cream cheese) inside each half and then add the pesto. Italian Bell Pepper Sandwich
  4. Top with parma ham, mozzarella, olives and tomatoes. These peppers are ready to serve. They can be stored in the fridge for up to a day. Italian Bell Pepper Sandwich
  5. To pack for lunch for later, press the halves together, wrap and place in an airtight container. When ready to serve, simply separate the halves or cut the whole sandwich in half. (Note that eating bell pepper sandwiches this way can get messy.) Italian Bell Pepper Sandwich

Ingredient nutritional breakdown (per serving, sandwich)

Net carbsProteinFatCalories
Peppers, green bell, fresh
4.4 g1.3 g0.3 g30 kcal
Goat cheese, fresh (soft)
0 g8.3 g9.5 g119 kcal
Basil & Macadamia Pesto (KetoDiet blog)
0.6 g0.5 g9.9 g92 kcal
Prosciutto di Parma (Parma ham)
0 g11.5 g5.2 g97 kcal
Mozzarella cheese, fresh (for salads)
1.7 g14.6 g9.6 g152 kcal
Olives, pickled, canned or bottled, green
0.1 g0.2 g2.5 g23 kcal
Tomatoes, fresh
1.3 g0.4 g0.1 g9 kcal
Total per serving, sandwich
8.1 g36.8 g37 g522 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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