FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Peri Peri Sauce Recipe
• What Is Peri Peri Sauce?
• Ingredients & Substitutions
• How To Make Peri Peri Sauce
• Storage Instructions
• Peri Peri Sauce Uses
• Recommended Tools
• Peri Peri Sauce Recipe card
• Recipe Reviews

This peri peri sauce recipe is my latest obsession for… like everything! I first made it to serve with peri peri chicken , but since then I’ve dunked baked chicken wings in it, drizzled it over different kinds of roasted vegetables , and even used it to marinate grilled dishes . Try it and let me know if you’re as hooked as I am!

Why You’ll Love This Peri Peri Sauce Recipe

• Perfect balance of fiery, tangy flavor and spicy heat
• Customize how much heat you want
• Fresh, natural ingredients
• Easy to make
• The perfect condiment for seasoning meats, veggies, and more

What Is Peri Peri Sauce?

Peri peri sauce, also known as piri piri sauce, is a bold, fiery red pepper sauce made with hot chili peppers, garlic, vinegar, and spices. It originates from Africa, but has Portuguese influence. Today, Nando’s is a popular world-famous brand of this sauce, but you can easily make it at home!

Ingredients & Substitutions

Here I explain the best ingredients for peri peri hot sauce, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Bell Peppers – Red bell peppers make up the base of the sauce. Yellow, green, or orange will work if that’s all you have, though they would be less authentic.
• Onion – I used a red onion for this peri peri sauce recipe, but you could substitute it with a yellow onion if you prefer a milder flavor.
• African Bird’s Eye Chili Peppers – African bird’s eye chilies are the star of this dish (and “peri-peri” literally translates to this type of pepper!), so look for them if you can. They add heat and fruity flavor. However, in a pinch, you can substitute Thai red chili peppers or other spicy red chilies. The level of heat in this peri peri sauce is medium, so just use more or fewer peppers to adjust the spiciness. Feel free to throw in some red pepper flakes to taste, if you like extra heat.
• Olive Oil – Used for roasting the peppers and onions. Avocado oil or any neutral oil would also work.
• Lemon & Red Wine Vinegar – Both add tang and contribute to the flavor. You can use just one of them if you don’t have the other, but it will affect the flavor.
• Garlic – Fresh minced garlic cloves will give the best flavor, but you can use 1 1/2 teaspoons jarred garlic or 3/4 teaspoon garlic powder for convenience.
• Herbs & Spices – Smoked paprika (or regular), dried oregano , sea salt, and black pepper.

How To Make Peri Peri Sauce

This section shows how to make homemade peri peri sauce, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Prep the vegetables. Preheat an oven. Toss red pepper and onion pieces in olive oil.
2. Roast the veggies. Spread the vegetables onto a baking sheet and roast, flipping halfway through, until blistered and darkened.

1. Puree the peri peri sauce. Transfer the roasted red peppers and onions to a food processor or powerful blender. Add the chili peppers, olive oil, red wine vinegar, lemon juice and zest, garlic, smoked paprika, oregano, salt, and pepper. Pulse until smooth.
2. Simmer to bring out the flavors. Transfer to a small pot and simmer over low heat. (ou can skip this step if you really want to, but the flavor is much better after simmering!)

Storage Instructions

• Store: Keep in an airtight container in the refrigerator for up to 2-3 weeks. Stir or shake well before using.
• Reheat: Warm up peri peri sauce on the stovetop or in the microwave.
• Freeze: Cool to room temperature, transfer it to a freezer-safe container or zip lock bag, and store in the freezer for up to 6 months. Thaw in the fridge overnight, or reheat frozen sauce in the microwave at low to medium power.

Peri Peri Sauce Uses

This homemade sauce can add a fiery kick to a variety of dishes. I just love it! Try it in these ways:

• Chicken – The most common way to use peri peri sauce is for peri peri chicken (of course… shown above), but you can add it to juicy baked chicken breast or for dipping air fryer chicken wings .
• Seafood – Add heat to your grilled shrimp skewers or replace the lemon butter sauce in pan seared salmon .
• Vegetables – For a spicy kick, add it to your roasted eggplant , easy roasted zucchini , or toss it in a vegetable stir fry .
• Potatoes – It can even be used as a seasoning for roasted potatoes (or roasted rutabaga for a lighter option), or as a dip for garlic parmesan fries .
• Marinade – Coat chicken , fish , pork , or steak with peri peri sauce and let it marinate in the refrigerator for a few hours or overnight before cooking.

Recommended Tools

• Food Processor – My favorite! I’ve had it for years and it’s so durable. It makes this sauce smooth enough to spoon over anything.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 medium Red bell peppers (diced into ½-1 inch pieces) ▢
• 1 medium Red onion (diced into ½-1 inch pieces) ▢
• 8 medium African bird’s eye red chili peppers (or other hot red peppers; seeds and stems removed) ▢
• 4 tbsp Olive oil (divided) ▢
• 1/4 cup Red wine vinegar ▢
• 1 medium Lemon (zest and juice) ▢
• 3 cloves Garlic ▢
• 2 tsp Smoked paprika ▢
• 2 tsp Dried oregano ▢
• 1 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢

Instructions

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

1. Preheat the oven to 450 degrees F (232 degrees C).
2. In a large bowl, toss the red bell pepper and onion pieces in 2 tablespoons of olive oil.
3. Spread out onto a baking sheet and roast for 20-25 minutes , flipping halfway through, until they are blistered and darkened.
4. Transfer the peppers and onions to a food processor . Add the chili peppers, remaining olive oil, red wine vinegar, lemon juice and zest, garlic, smoked paprika, oregano, salt, and pepper. Pulse for 30-60 seconds , until all ingredients are combined. It may not be perfectly smooth.
5. Transfer to a saucepan and let simmer on low for 10 minutes .
6. Remove from heat. Use as a dipping sauce or marinade.

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: 2 tablespoons

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.

Peri Peri Sauce

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.

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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:

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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!)

Peri Peri Sauce

Peri peri sauce is a blend of hot chili peppers, garlic, vinegar, and spices for a punch of flavor and heat. It goes with so many dishes!

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/peri-peri-sauce/

Ingredients

• 3 medium Red bell peppers (diced into ½-1 inch pieces)
• 1 medium Red onion (diced into ½-1 inch pieces)
• 8 medium African bird’s eye red chili peppers (or other hot red peppers; seeds and stems removed)
• 4 tbsp Olive oil (divided)
• 1/4 cup Red wine vinegar
• 1 medium Lemon (zest and juice)
• 3 cloves Garlic
• 2 tsp Smoked paprika
• 2 tsp Dried oregano
• 1 tsp Sea salt
• 1/2 tsp Black pepper

Instructions

1. Preheat the oven to 450 degrees F (232 degrees C).
2. In a large bowl, toss the red bell pepper and onion pieces in 2 tablespoons of olive oil.
3. Spread out onto a baking sheet and roast for 20-25 minutes , flipping halfway through, until they are blistered and darkened.
4. Transfer the peppers and onions to a food processor . Add the chili peppers, remaining olive oil, red wine vinegar, lemon juice and zest, garlic, smoked paprika, oregano, salt, and pepper. Pulse for 30-60 seconds , until all ingredients are combined. It may not be perfectly smooth.
5. Transfer to a saucepan and let simmer on low for 10 minutes .
6. Remove from heat. Use as a dipping sauce or marinade.

Maya’s Recipe Notes

Serving size: 2 tablespoons

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. :)