FREE 5-Ingredient Recipe EBook

• Why You Need My Banana Peppers Recipe
• Ingredients & Substitutions
• How To Make Stuffed Banana Peppers
• My Recipe Tips
• More Stuffed Pepper Recipes
• Stuffed Banana Peppers (Sausage & Cheese) Recipe card
• Recipe Reviews

Not sure what to do with banana peppers? These stuffed banana peppers are my favorite way to eat them! They remind me of jalapeño poppers , but without the heat and sausage instead of bacon . And since they are larger, I serve them for dinner rather than as an appetizer. Like my stuffed artichokes or stuffed spaghetti squash , stuffing banana peppers with sausage and cheese turns them into a meal, with protein and veggies in one tidy package. No more wondering what to do with your yellow wax peppers — make my stuffed banana peppers recipe with me!

Why You Need My Banana Peppers Recipe

• Sweet, tender peppers stuffed with sausage and cheese – Need I say more? Many banana pepper recipes are more of a snack, appetizer, side, or topping, but mine is a light meal with comfort food factor. The filling is meaty, creamy, and cheesy all in one.
• Simple ingredients – If you’ve got the chilis, chances are you have everything else to make these stuffed banana peppers. If not, these are common staples found at any grocery store.
• Easy to make – I love that there’s no extra step to roast the peppers separately. It’s the perfect quick, healthy dinner for busy weeknights.

Ingredients & Substitutions

Here I explain the best ingredients for stuffing banana peppers, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Banana Peppers – My local store calls these Hungarian peppers, but I’ve also seen them labeled yellow wax peppers or banana chilis. Make sure to get fresh ones, not pickled or jarred ones! I look for the largest ones to fit enough filling. If all the ones you see are small, you might want to use this filling with regular bell peppers or poblano peppers instead.
• Sausage – I chose Italian sausage, but any ground pork or savory sausage would work. (If you have extra, use it for my Italian stuffed peppers next!) You can also make ground beef stuffed banana peppers if that’s your preference, or opt for ground turkey or chicken if you want them lighter.
• Garlic – I used fresh minced garlic cloves, but you could use 1 tablespoon jarred minced garlic for convenience.
• Fresh Tomatoes – I remove the seeds, but you can leave them in if you want the filling more saucy. You can also use canned diced tomatoes if that’s what you have, or even substitute 1/2 cup of tomato sauce.
• Seasoning – Since Italian sausage is already well seasoned, I found that simply fresh parsley, sea salt, and black pepper were enough. However, you could add some Italian seasoning or dried oregano if you like.
• Cheeses – Cream cheese, grated parmesan cheese, and mozzarella cheese. Feel free to substitute the parmesan and mozzarella for an Italian cheese blend, or any shredded cheese that melts well.
• Olive Oil – For sauteing. Avocado oil works, too.

How To Make Stuffed Banana Peppers

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. Slice the peppers. Use a sharp knife to cut each banana pepper in half lengthwise. Remove seeds and white flesh from the center. Arrange on a baking sheet (I love this warp-resistant one ) lined with parchment paper, open side up.
2. Brown the sausage. Heat the olive oil in a large skillet over medium-high heat. Add Italian sausage and cook until browned. Reduce the heat, stir in the minced garlic, and cook until fragrant.
3. Add the tomatoes and fresh parsley. Cook until any excess tomato juice has evaporated or absorbed into the meat.

1. Stir in the cream cheese and parmesan cheese. Season with salt and pepper to taste. Stir until creamy.
2. Stuff the banana peppers with the sausage mixture. Top with shredded mozzarella cheese.

1. Bake. Pop the stuffed banana peppers in the oven, and bake until they are soft and the cheese is melted and golden. I like to garnish with either more fresh parsley, or even fresh basil if I have it.

My Recipe Tips

• When handling peppers, wear disposable gloves. They protect your skin and eyes from capsaicin, which can cause irritation, even though these peppers aren’t really spicy.
• When slicing, double check the direction to make sure the halves can sit upright. When my peppers are curved, I cut parallel to the curve.
• Forgot to soften your cream cheese? You can microwave it before adding to the meat mixture. You can also add it cold, but I find it mixes in more smoothly and easily if it’s room temperature or even warm.
• Prefer a more saucy filling? Use 1 cup of canned diced tomatoes instead of fresh ones, or if using fresh, don’t remove the seeds.
• My meat chopper is helpful for breaking up the sausage and also for the cream cheese. Once the cream cheese starts to melt more, I mix it in with a spoon.
• If your peppers don’t sit upright easily, it can help to use a baking dish rather than a sheet pan. Crowding them together can keep them from falling over.
• Want to change up the filling? When I want to serve these stuffed banana peppers as an (admittedly large, haha) appetizer or side dish, I stuff them with caramelized onion dip , cold crab dip , or spinach artichoke dip before topping with cheese and baking.

More Stuffed Pepper Recipes

Peppers are made for stuffing! Try one of my other recipes with them, or you can even turn any of these into banana pepper recipes by stuffing the filling inside this type of pepper:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 large Banana peppers ▢
• 1 tbsp Olive oil ▢
• 1 lb Ground Italian sausage ▢
• 2 cloves Garlic ▢
• 2 small Tomatoes (seeded and diced) ▢
• 1 tbsp Fresh parsley (chopped) ▢
• 1/2 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 4 oz Cream cheese (at room temperature) ▢
• 1/4 cup Grated parmesan cheese ▢
• 3/4 cup Mozzarella cheese (shredded) ▢

Instructions

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

1. Preheat the oven to 375 degrees F (191 degrees C). Line a baking sheet with parchment paper.
2. Cut each banana pepper into half lengthwise. Remove the seeds and white flesh from the center. Arrange them on the prepared baking sheet, open side up.
3. Heat the olive oil in a large skillet over medium-high heat. Add the Italian sausage and cook for 8-10 minutes , breaking apart with a spatula, until browned.
4. Reduce heat to medium. Add minced garlic and stir for 1 minute , until fragrant.
5. Stir in diced tomatoes and fresh parsley. Cook for about 2 minutes , until the tomatoes are soft.
6. Stir in the cream cheese, breaking apart with a meat chopped or wooden spoon. Stir in the parmesan cheese, and season with salt and pepper to your taste.
7. Fill banana peppers with the sausage filling. Top with shredded mozzarella cheese.
8. Bake stuffed banana peppers for 18-20 minutes , until the peppers are soft and the cheese is melted and golden.

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 stuffed banana pepper halves

• Tips: Check out my recipe tips above to help you with slicing the peppers, prevent them from falling over, a shortcut to soften the cream cheese, my favorite tool for browning the meat, and a few filling variations.
• Store: Keep leftovers in the fridge for up to 3-4 days. I place paper towels between layers to prevent the filling from sticking to the bottoms of the peppers on top.
• Meal prep: Feel free to stuff banana peppers ahead of time and just bake the day-of.
• Reheat: Warm leftovers in your oven at 350 degrees F, or in the microwave for 1-2 minutes, until hot. I like to refresh them with a little extra cheese on top before heating.
• Freeze: Wrap the peppers individually in plastic wrap, then place in a zip lock bag in the freezer. They’re best within 3 months. You can reheat them from frozen, but they heat more evenly if you thaw them first.
• Note on serving size: Two halves are ideal for a filling meal on their own. If you’re serving this banana pepper recipe as an appetizer, I recommend one per person instead.

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.

Stuffed Banana Peppers Recipe

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:

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!)

Stuffed Banana Peppers (Sausage & Cheese)

My stuffed banana peppers recipe has the best filling – Italian sausage, juicy tomatoes, and melty cheeses – for an easy, healthy dinner.

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/stuffed-banana-peppers/

Ingredients

• 4 large Banana peppers
• 1 tbsp Olive oil
• 1 lb Ground Italian sausage
• 2 cloves Garlic
• 2 small Tomatoes (seeded and diced)
• 1 tbsp Fresh parsley (chopped)
• 1/2 tsp Sea salt
• 1/2 tsp Black pepper
• 4 oz Cream cheese (at room temperature)
• 1/4 cup Grated parmesan cheese
• 3/4 cup Mozzarella cheese (shredded)

Instructions

1. Preheat the oven to 375 degrees F (191 degrees C). Line a baking sheet with parchment paper.
2. Cut each banana pepper into half lengthwise. Remove the seeds and white flesh from the center. Arrange them on the prepared baking sheet, open side up.
3. Heat the olive oil in a large skillet over medium-high heat. Add the Italian sausage and cook for 8-10 minutes , breaking apart with a spatula, until browned.
4. Reduce heat to medium. Add minced garlic and stir for 1 minute , until fragrant.
5. Stir in diced tomatoes and fresh parsley. Cook for about 2 minutes , until the tomatoes are soft.
6. Stir in the cream cheese, breaking apart with a meat chopped or wooden spoon. Stir in the parmesan cheese, and season with salt and pepper to your taste.
7. Fill banana peppers with the sausage filling. Top with shredded mozzarella cheese.
8. Bake stuffed banana peppers for 18-20 minutes , until the peppers are soft and the cheese is melted and golden.

Maya’s Recipe Notes

Serving size: 2 stuffed banana pepper halves

• Tips: Check out my recipe tips above to help you with slicing the peppers, prevent them from falling over, a shortcut to soften the cream cheese, my favorite tool for browning the meat, and a few filling variations.
• Store: Keep leftovers in the fridge for up to 3-4 days. I place paper towels between layers to prevent the filling from sticking to the bottoms of the peppers on top.
• Meal prep: Feel free to stuff banana peppers ahead of time and just bake the day-of.
• Reheat: Warm leftovers in your oven at 350 degrees F, or in the microwave for 1-2 minutes, until hot. I like to refresh them with a little extra cheese on top before heating.
• Freeze: Wrap the peppers individually in plastic wrap, then place in a zip lock bag in the freezer. They’re best within 3 months. You can reheat them from frozen, but they heat more evenly if you thaw them first.
• Note on serving size: Two halves are ideal for a filling meal on their own. If you’re serving this banana pepper recipe as an appetizer, I recommend one per person instead.

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. :)