The ketogenic diet, commonly known as keto, is a low carb, high fat diet that has become incredibly popular for weight loss and health benefits. On keto, carbs are restricted to only 20-50 grams per day in order to put the body into ketosis, a metabolic state where fat is burned for energy instead of carbs.
Many people wonder if they can include red pepper, a vegetable known for its spicy kick and vibrant color, in a keto diet. Red peppers contain some carbohydrates, so are they off limits on keto? Or can you enjoy them in moderation?
Carb and Calorie Content of Red Peppers
Red bell peppers are one of the lowest carb pepper varieties available. One medium red pepper (about 1 cup chopped) contains approximately: (1,2)
- Calories: 37
- Net carbs: 5 grams
- Fiber: 2 grams
- Sugar: 3 grams
For comparison, here are the carb counts in 1 cup chopped for other common pepper varieties: (1,2)
| Pepper Variety | Net Carbs |
|---|---|
| Red bell | 5 grams |
| Green bell | 4 grams |
| Yellow bell | 5 grams |
| Jalapeno | 3 grams |
| Banana pepper | 4 grams |
As you can see, red bell peppers have only 5 grams of net digestible carbs per serving, which is quite low.
Bell peppers of all colors have very similar carb content. The only variety lower in carbs than red bell peppers is jalapenos, which have just 3 grams of net carbs.
Are Red Peppers Keto-Friendly?
At only 5 grams of net carbs per cup, red peppers can easily be incorporated into a keto diet.
Here are some reasons red peppers are keto-approved:
- Low in net carbs – Red peppers contain 5 grams net carbs per serving, allowing them to fit into a keto meal plan.
- High in nutrients – Red peppers are loaded with vitamin C, vitamin A, antioxidants, and potassium.
- Add flavor and crunch – The mild sweet-spicy taste and crunchy texture of red peppers makes them a tasty addition to keto recipes.
- Versatile – Red peppers can be eaten raw, roasted, grilled, stuffed, or added to salads, eggs, meat dishes, and more on keto.
- Low-calorie – With only 37 calories per pepper, red peppers are a low-calorie way to add volume and nutrients.
The small amount of carbohydrates and sugar in red bell peppers can easily be incorporated into a keto diet when consumed in moderation.
Daily Red Pepper Limits on Keto
Since most keto diets limit net carbs to 20-50 grams per day, this allows room for 1-2 servings of red peppers in your daily meal plan.
Here are some guidelines for fitting red peppers into a keto diet:
- With a 20 gram net carb limit: 1 serving red peppers (1 cup chopped)
- With a 30 gram net carb limit: 1-2 servings red peppers (1-2 cups)
- With a 50 gram net carb limit: 2-3 servings red peppers (2-3 cups)
Consuming more than 3 cups of red peppers is not recommended on keto, as the carbs would start to add up quickly.
Sticking within these daily serving limits allows you to reap the benefits of red peppers without going over your total carb count.
Tips for Eating Red Peppers on Keto
Here are some simple tips for enjoying red peppers on a ketogenic diet:
- Add to omelets, frittatas or scrambled eggs
- Stuff with chicken salad, tuna salad or feta cheese
- Slice raw into salads or lettuce wraps
- Roast or grill and add to chicken dishes
- Saute with onions and add to burger patties
- Mix into avocado salad
- Slice and dip in guacamole or homemade ranch dressing
- Top keto pizza with sliced red peppers
Choosing toeat red peppers raw will provide the most nutrition, as cooking them reduces their vitamin C content. However, roasted and grilled red peppers still provide plenty of antioxidants and flavor.
To add more fiber and texture, enjoy red bell peppers with the seeds and inner white membranes intact. The outer red flesh is sweet and tasty, while the inner parts add bite.
Health Benefits of Red Peppers
Red bell peppers are one of the most nutritious low carb vegetables. Here are some of the top health benefits of adding them to a keto diet:
High in Vitamin C
Red peppers are absolutely loaded with immune-boosting vitamin C. One medium red bell pepper provides 317% of the RDI for vitamin C, making them one of the richest sources available. (3)
Vitamin C is crucial on keto to help counter any potential nutrient deficiencies that can occur when eliminating carb-heavy fruits.
Excellent Source of Vitamin A
In addition to a hefty vitamin C content, red peppers contain high levels of antioxidant vitamin A.
One cup of chopped red peppers has over 100% of the RDI for vitamin A. Some is provided as provitamin A carotenoid, which the body converts into retinol, the active form of vitamin A. (4)
Antioxidants and Anti-Inflammatory Compounds
Brightly colored red peppers are packed with antioxidants, including capsanthin, quercetin, luteolin and ferulic acid. (5)
These compounds have antioxidant and anti-inflammatory benefits in the body, which may help lower risk of chronic diseases.
May Boost Immune Function
Due to their high vitamin C, vitamin A, and antioxidant content, red peppers may provide a boost to the immune system.
One study in over 1,000 adults found that consuming red peppers was associated with reduced risk of getting a cold. The antioxidants are thought to support healthy immune function. (6)
Potential Downsides of Red Peppers on Keto
While red peppers are certainly healthy and keto-friendly in moderation, there are a couple potential downsides to consider:
- Carb content adds up – While relatively low in carbs, overdoing portion sizes of red peppers can quickly add too many carbs to your diet.
- Nightshade vegetable – Red peppers belong to the nightshade family of plants. Those with sensitivities may want to limit intake.
- High in vitamin K1 – The high K1 content may need to be limited by people on blood thinners.
- Lectins – Red peppers contain lectins, which some claim to exacerbate leaky gut issues.
To avoid these potential issues, consume red bell peppers in sensible portions and stick within recommended daily carb limits for keto. Pay attention to how your body reacts, and limit intake if any sensitivities occur.
Keto-Friendly Ways to Enjoy Red Peppers
Here are some delicious keto recipes that show off red peppers:
Red Pepper Egg Scramble
This red pepper egg scramble is a nutrient-packed way to start the day. Simply saute red peppers with onions then scramble eggs right in the same skillet. Add cheese, spinach and seasonings.
Red Pepper Stuffed Chicken
Chicken gets a flavor upgrade when stuffed with a creamy red pepper filling. The red peppers add nutrition and bright flavor to otherwise bland chicken breasts.
Keto Red Pepper Soup
Warm up with a bowl of this vibrant red pepper soup. It gets its rich texture from coconut milk and tangy kick from fresh goat cheese.
Roasted Red Pepper Dip
Roasting red peppers caramelizes their natural sugars into a sweet, rich flavor. Blend fire-roasted peppers into a creamy dip to serve with low-carb crackers and vegetables.
Red Pepper Shrimp Stir Fry
Red and green peppers pair perfectly with shrimp in this fresh stir fry. Serve it over cauliflower rice or zucchini noodles.
Is Red Pepper Good for Keto Meal Prep?
Prepped red pepper dishes make excellent choices for keto meal prepping.
Red peppers retain their texture well when cooked, and add lots of flavor, nutrients and color to meal prep recipes.
Here are some great ways to use red bell peppers for keto meal prep:
- Chopped into egg muffin cups
- Add to cauliflower fried rice
- Saute into ground beef or turkey
- Roast with chicken and vegetables
- Puree into keto hummus
- Fill omelets or frittatas
- Mix into mason jar salads
Choose red pepper dishes in your meal prep to add a nutritional boost and prevent keto burnout. The variety of tastes, textures and colors keeps meal prepped foods appealing all week long.
Common Questions about Red Peppers on Keto
Here are answers to some frequently asked questions about eating red bell peppers on the keto diet:
Are red peppers a fruit or vegetable?
Botanically speaking, peppers are fruits because they contain seeds and form from the flowering part of pepper plants. However, in culinary terms red peppers are used as a vegetable. Their taste and nutrition profile fit the vegetable category.
Can you eat red peppers raw on keto?
Yes, red bell peppers can be enjoyed raw on keto diets. In fact, raw red peppers contain higher levels of vitamin C and antioxidants than cooked. Raw peppers make a great crunchy, sweet addition to keto salads and dips.
Are red peppers high in sugar?
No, red peppers only contain around 3 grams of sugar per cup chopped, which is considered low. The small amount of natural sugars in red peppers can fit into a keto diet when consumed in moderation.
What are ketogenic red pepper recipes?
Some of the most popular keto recipes that use red peppers include stuffed peppers, red pepper egg scrambles, roasted red pepper soup, sauteed shrimp and red peppers, red pepper dip and red pepper chicken. They add flavor, nutrition and color.
Can you roast red peppers on keto?
Yes, roasting red peppers is keto-friendly and brings out their natural sweetness. To roast, drizzle sliced peppers with olive oil and cook at a high heat until charred. Place in a bowl, cover and let steam until cool enough to peel. Pull off the charred skin and slice or chop roasted peppers to add to recipes.
The Bottom Line
Red bell peppers can be part of a healthy ketogenic diet when consumed in moderation. A serving of 1 cup chopped or one medium pepper provides an excellent source of vitamin C, vitamin A and antioxidants.
Stick to just 1-2 total servings of red peppers per day, and be mindful of overall carb counts. Enjoy raw, roasted, grilled or added to keto recipes like omelets, chicken dishes and salads.
Red peppers make a tasty low-carb addition to the keto diet and provide immune-boosting nutrients. Just be mindful of portions and combine with healthy fats and protein for balanced keto meals.