FREE 5-Ingredient Recipe EBook

• My Bell Pepper Sandwich Hits Every Sandwich Note
• Ingredients & Substitutions
• How To Make A Bell Pepper Sandwich
• My Recipe Tips
• Bell Pepper Sandwich (5-Min Recipe) Recipe card
• Serving Ideas
• Recipe Reviews

My Bell Pepper Sandwich Hits Every Sandwich Note

My bell pepper sandwich started as a fun way to try the TikTok trend , but now it’s one of my go-to healthy lunches when I want something fast, fresh, and packed with flavor. Here’s why:

• Lighter, but just as delicious – This bell pepper sandwich has all the classic turkey sandwich vibes I crave, but skips the bread and doubles down on veggies instead. The combo of crisp bell peppers, smoky bacon, creamy avocado, and tangy mustard hits every note.
• Totally customizable – I’ve swapped the turkey for ham, chicken, or even tuna salad. It’s basically a sandwich formula you can mix and match.
• Mess-free meal – These hold together surprisingly well and don’t get soggy, so I’ve even packed them for road trips and beach days.
• Crunch lovers, this is for you – The bell pepper “bun” gives a satisfying crunch you just don’t get with bread. If you like cucumber subs , this has that same fresh vibe, just a little more sturdy and filling.

If you’re looking for a colorful, crave-worthy lunch that takes minutes to make, make this one with me!

Ingredients & Substitutions

Here I explain the best ingredients for my bell pepper sandwich recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Bell peppers – These are the “bread” for the sandwich. I usually go with red for the sweetness, but any color works. Green has more of a bite, while yellow and orange are a little milder and sweeter.
• Mayonnaise – I like using my avocado oil mayo because the ingredients are cleaner, but regular mayo is totally fine too.
• Dijon Mustard – Whole grain adds a nice tang, but you can use any mustard you love. Classic yellow, spicy brown, or even sugar free honey mustard if you’re not keeping it low carb.
• Lettuce – Green leaf or romaine both work well. Just something with a little structure so it doesn’t wilt too fast.
• Deli Meat – I used deli turkey (look for one without added sugar), but you can totally do ham, roast beef, or even chicken slices. Basically whatever’s in your fridge.
• Cooked bacon – I usually microwave or air fry bacon when I’m in a rush, but if I’m meal prepping, I’ll make a whole batch of bacon in the oven so I have extras ready to go.
• Cheese – I went with provolone here, but honestly, use what you love. Cheddar, Swiss, or pepper jack are all delicious options.
• Avocado – Just make sure it’s ripe but not too soft. If it gives a little when you press it, it’s probably perfect.

VARIATION: Make it vegetarian.

Skip the deli meat and layer in some cauliflower hummus , your favorite cheese, crunchy cucumber slices, and a handful of alfalfa sprouts. It’s super fresh and still totally satisfying.

How To Make A Bell Pepper Sandwich

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep the peppers . Slice off the stem, cut each bell pepper in half, and scoop out the ribs and seeds. You want nice, sturdy halves to hold everything in.
2. Assemble . Spread the mayo and mustard on the inside of each half. Then start layering: lettuce, turkey, cheese, bacon, and avocado. Just pile it all on two of the halves.
3. Top and enjoy . Pop the other pepper halves on top and that’s it. I love how fast this bell pepper sandwich comes together, and it seriously hits the spot.

<img loading=“lazy” src=“https://www.wholesomeyum.com/wp-content/uploads/2021/08/wholesomeyum-Bell-Pepper-Sandwich-9.jpg" onerror=“this.onerror=null;this.src=‘https://blogger.googleusercontent.com/img/a/AVvXsEhe7F7TRXHtjiKvHb5vS7DmnxvpHiDyoYyYvm1nHB3Qp2_w3BnM6A2eq4v7FYxCC9bfZt3a9vIMtAYEKUiaDQbHMg-ViyGmRIj39MLp0bGFfgfYw1Dc9q_H-T0wiTm3l0Uq42dETrN9eC8aGJ9_IORZsxST1AcLR7np1koOfcc7tnHa4S8Mwz_xD9d0=s16000';" alt=“Toppings layered onto the “sandwich”. - 7”>

My Recipe Tips

• You want bell peppers that are big and flat. The smaller, round ones are cute, but I’ve found they just don’t hold fillings as well.
• I always start with the lettuce first so it catches the mayo and mustard. It keeps things from sliding around. Then I stack heavier stuff like meat and cheese next, with avocado near the top so it doesn’t squish out.
• If the bottom bell pepper half is wobbly, I shave off a thin slice to level it out. Makes stacking everything way easier (and less messy to eat).
• I only used half an avocado for this recipe, so I stash the rest in my avocado saver (love this thing!). It keeps it from browning too fast. You can also freeze avocado in chunks for smoothies or guac later.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 medium Red bell peppers ▢
• 2 tbsp Mayonnaise ▢
• 2 tbsp Whole grain Dijon mustard ▢
• 2 leaves Leaf lettuce ▢
• 8 oz Deli turkey slices ▢
• 4 slices Cooked bacon ▢
• 4 slices Provolone cheese ▢
• 1/2 medium Avocado (sliced) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Using a knife, remove bell pepper stem, then cut bell pepper in half. Cut away the ribs and seeds.
2. Spread the mayonnaise and whole grain mustard evenly over bell pepper halves.
3. Layer the remaining ingredients on 2 of the bell pepper halves in this order: one leaf of lettuce, half the turkey slices, 2 slices of provolone, 2 slices of cooked bacon, and half of the avocado slices.
4. Top the sandwiches with the other half of the red bell pepper.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 bell pepper sandwich

• Tips: Check out my recipe tips above to help you you build a sturdier sandwich, keep things from sliding around, and make the most of your avocado.
• Store: You can keep the bell pepper sandwich in the fridge for a few hours. If you’re making it ahead, I’d leave out the avocado until the last minute so it doesn’t brown.
• Meal prep: Go ahead and slice the peppers and get everything ready, but wait to assemble until you’re ready to eat. It only takes a minute to throw it together!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Bell Pepper Sandwich

Serving Ideas

This bell pepper sandwich makes an easy lunch on its own, but you can totally turn it into more of a meal. I like serving it with fruit salad , a handful of nuts, or a quick side salad . It also pairs well with zucchini chips , a hard boiled egg , or even a cozy soup if you’re craving something warm.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Bell Pepper Sandwich (5-Min Recipe)

My bell pepper sandwich is crunchy, fresh, and packed with turkey, bacon, cheese, and avocado. No bread needed and you won’t even miss it!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/bell-pepper-sandwich/

Ingredients

• 2 medium Red bell peppers
• 2 tbsp Mayonnaise
• 2 tbsp Whole grain Dijon mustard
• 2 leaves Leaf lettuce
• 8 oz Deli turkey slices
• 4 slices Cooked bacon
• 4 slices Provolone cheese
• 1/2 medium Avocado (sliced)

Instructions

1. Using a knife, remove bell pepper stem, then cut bell pepper in half. Cut away the ribs and seeds.
2. Spread the mayonnaise and whole grain mustard evenly over bell pepper halves.
3. Layer the remaining ingredients on 2 of the bell pepper halves in this order: one leaf of lettuce, half the turkey slices, 2 slices of provolone, 2 slices of cooked bacon, and half of the avocado slices.
4. Top the sandwiches with the other half of the red bell pepper.

Maya’s Recipe Notes

Serving size: 1 bell pepper sandwich

• Tips: Check out my recipe tips above to help you you build a sturdier sandwich, keep things from sliding around, and make the most of your avocado.
• Store: You can keep the bell pepper sandwich in the fridge for a few hours. If you’re making it ahead, I’d leave out the avocado until the last minute so it doesn’t brown.
• Meal prep: Go ahead and slice the peppers and get everything ready, but wait to assemble until you’re ready to eat. It only takes a minute to throw it together!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)