The #1 Ingredient You Should Be Adding to Your Sandwiches, But Probably Aren’t

The humble sandwich: there’s no secret as to why it’s a popular meal. A sandwich is a versatile choice that checks a lot of boxes. Breakfast sandwich on a fresh bagel?

Literal perfection! Lunchbox staple? You bet! Sub sandwiches for dinner? I can hear the crowd cheering! Gluten-free, dairy-free, vegan options? Of course!

In my humble opinion (after eating all of the types of sandwiches that have existed on this green Earth for all of my life), the No. 1 ingredient that takes your sandwich to the next level is a pickled pepper. No food quite like a sandwich benefits from the transformative power of pickled peppers. They are salty, sweet, spicy, mild, fiery, tangy, briny and filled with umami flavour.

My go-to pickled peppers, in order from least to most spicy, are sliced banana peppers, peperoncini, cherry peppers and jalapeños. There are plenty of reasons why a pickled pepper pairs incredibly with your favourite sandwich. Here are a few.

They Amp Up the Flavor

No matter which type of pickled peppers you choose to add to your sandwich, they add a burst of tangy, briny flavour which will complement the sandwich as a whole.

The umami flavour and the crunchy or chewy texture of pickled peppers add contrast to, say, a turkey-and-cheese sandwich. When mixed with shredded lettuce, juicy tomato and the softness of the bread … chef’s kiss!

They’re Versatile

Because pickled peppers come in so many varieties and spice levels, your sandwich becomes a choose-your-own-adventure.

Non-spicy food lovers can enjoy the flavour of pickled banana peppers without them drowning out the sandwich with spice. Spicy food lovers can stack a spicy sandwich high with extra-spicy cherry pepper rings to their fiery heart’s desire.

They Pack a Nutritious Punch

Peppers are well known for being packed with antioxidants and vitamins, and that’s still the case once they’re pickled. Picked veggies contain compounds that may help reduce inflammation and cholesterol and guard against cardiovascular disease.

Some varieties are fermented, meaning they also contain probiotics, which is why consuming pickled veggies is also associated with lower odds of developing type 2 diabetes.

Stacking on such tasty rings of pickled deliciousness may also mean that you can cut down on more of the calorie-rich sandwich dressings, such as mayonnaise or oil. Pickled peppers have very few calories—an entire quarter-cup provides just 7 calories—so they are a light and tasty way to jazz up your sandwich.

In addition, pickled hot peppers have capsaicin, the active component that gives them their heat. When it comes to health perks, thanks to this capsaicin, chile peppers have antioxidant properties that may also aid in weight management, according to research.

It’s worth noting that pickled peppers, like all pickled foods, tend to contain quite a bit of sodium. Since they pack in so much flavour, you don’t need a lot to make an impact but it may be helpful to be cautious of your overall intake if you’re following a low-sodium nutrition plan.

They’re So Easy to Use

Sliced pickled peppers, from banana peppers and cherry peppers to jalapeños and peperoncini, also offer a convenient alternative to preparing vinaigrette or sauce for your sandwich. You can make your own—try Pickled Mini Bell Peppers or Sweet Pickled Peppers—or grab them from the store.

Do what I do and save a few bucks by stocking up every time I make a run over to my beloved Aldi. And once they live in your pantry, I can assure you, you’ll be reaching quite often to grab and toss pickled peppers onto your favourite sandwich or salad.

Speaking of which, I just counted: I have three jars in my pantry right now, which is great because after thinking about pickled peppers this long, it’s just about time to make myself a fresh, sweet and spicy sando.

The Bottom Line

Pickled pepper rings can enhance your sandwich bite by bite by adding a perfect touch of spice, texture and flavour.

With their versatility, pickled peppers elevate so many sandwich types, making them an essential pantry item for enhancing everything from your weekday lunches and sports-Sunday subs to bacon, egg and cheese on a roll effortlessly. It’s my secret ingredient that turns every sandwich into a more flavorful experience.