Blistered Shishito Peppers with Smoky Garlic Aioli
Quick-charred shishito peppers paired with creamy garlic aioli make a blood sugar-friendly appetizer that's ready in just 10 minutes with minimal oil.
These blistered shishito peppers are a perfect low-glycemic snack that won't spike your blood sugar while delivering incredible flavor. With virtually zero carbohydrates and high fiber content, shishito peppers are an ideal choice for blood sugar management. The quick high-heat cooking method preserves their nutrients while creating delicious charred spots that add depth without any added sugars.
The accompanying aioli uses healthy fats from mayonnaise and avocado oil, which actually help slow glucose absorption when paired with other foods. Garlic provides additional metabolic benefits, including potential blood sugar regulation properties. The smoked paprika adds antioxidants without any glycemic impact. This recipe is particularly smart for blood sugar control because the healthy fats and fiber work together to create a satisfying snack that keeps you full longer.
For optimal blood sugar management, enjoy these peppers as an appetizer before your main meal - the fiber and fat will help blunt the glycemic response of foods eaten afterward. The minimal cooking time preserves the peppers' vitamin C content, and the bright acidity from fresh lemon juice enhances both flavor and nutrient absorption without adding carbohydrates.
Blood Sugar Impact
Minimal blood sugar impact expected. With a very low glycemic load of 0.9 and GI of 25, this appetizer will cause virtually no blood sugar spike and provides stable energy from healthy fats.
Blood Sugar Tips
- ✓ Enjoy as an appetizer before higher-carb meals to slow overall glucose absorption through the fiber and fat content
- ✓ The healthy fats in avocado oil and aioli will help maintain stable blood sugar, making this an ideal snack between meals
- ✓ Pair with protein like grilled chicken or fish to create a complete low-glycemic meal
🥗 Ingredients
- 1 tsp avocado oil
- 8 oz shishito peppers
- 0.5 tsp flaky sea salt
- 4 pcs lemon wedges
- 0.33 cup mayonnaise
- 2 tsp fresh lemon juice
- 1 pcs garlic clove, grated
- 0.25 tsp fine sea salt
- 0.25 tsp smoked paprika
- 1 tsp avocado oil
- 8 oz shishito peppers
- 0.5 tsp flaky sea salt
- 4 pcs lemon wedges
- 0.33 cup mayonnaise
- 2 tsp fresh lemon juice
- 1 pcs garlic clove, grated
- 0.25 tsp fine sea salt
- 0.25 tsp smoked paprika
👨🍳 Instructions
- 1
Prepare the smoky garlic aioli by combining mayonnaise, lemon juice, grated garlic, smoked paprika, and fine sea salt in a small mixing bowl. Whisk thoroughly until all ingredients are fully incorporated and the mixture is smooth and creamy. Taste and adjust seasoning with additional salt or lemon juice if needed. Set aside at room temperature while you prepare the peppers.
- 2
Rinse the shishito peppers under cold water and pat them completely dry with paper towels or a clean kitchen towel. Any moisture on the peppers will cause them to steam rather than blister, so ensure they're thoroughly dried.
- 3
Heat a large cast iron skillet or heavy-bottomed pan over medium-high heat. Add the avocado oil and swirl to coat the bottom of the pan. Allow the oil to heat until it shimmers and just begins to smoke slightly - this high temperature is essential for proper blistering.
- 4
Add all the shishito peppers to the hot skillet in a single layer, working in batches if necessary to avoid overcrowding. Let them sit undisturbed for 30-45 seconds to develop charred spots on the first side. This initial searing is crucial for developing the characteristic blistered appearance.
- 5
Using tongs, toss and turn the peppers every 30 seconds, allowing each side to char and blister. Continue cooking for 3-4 minutes total until the peppers are blistered all over with dark charred spots, have softened slightly, but still retain their bright green color and structural integrity. They should be tender but not completely cooked through.
- 6
Transfer the blistered peppers immediately to a serving plate. While still hot, sprinkle generously with flaky sea salt, allowing the salt crystals to adhere to the warm peppers.
- 7
Serve the peppers immediately while warm, accompanied by the smoky garlic aioli for dipping and fresh lemon wedges on the side. Squeeze lemon juice over the peppers just before eating for a bright, acidic contrast to the rich aioli. Eat the peppers whole, holding them by the stem.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 518 | 2073 |
| Carbs | 28g | 111g |
| Sugars | 5g | 19g |
| Added Sugars | 0g | 1g |
| Natural Sugars | 5g | 19g |
| Protein | 6g | 24g |
| Fat | 47g | 189g |
| Saturated Fat | 17g | 66g |
| Unsaturated Fat | 31g | 123g |
| Fiber | 11g | 43g |
| Soluble Fiber | 3g | 13g |
| Insoluble Fiber | 8g | 30g |
| Sodium | 19182mg | 76728mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
Greek yogurt has a lower glycemic index than traditional mayonnaise and adds protein to slow glucose absorption. Avocado-based mayo provides healthy fats without added sugars often found in commercial mayo.
Apple cider vinegar has been shown to improve insulin sensitivity and reduce post-meal blood sugar spikes. Lime juice has a slightly lower glycemic impact than lemon while providing similar acidity.
Roasted garlic has a lower glycemic response due to the caramelization process converting some starches. Fermented black garlic contains compounds that may help regulate blood sugar levels more effectively than raw garlic.
🔬 The Science Behind This Recipe
The Science Behind This Blood Sugar-Friendly Appetizer
This recipe is a masterclass in low-glycemic eating, with a remarkably low glycemic load of just 0.9 per serving. Shishito peppers are the star here—these slender green peppers contain minimal carbohydrates (only about 3-4 grams per cup) and are packed with fiber, which slows down any glucose absorption. The high water content and fiber work together to create volume and satisfaction without impacting your blood sugar. Additionally, peppers contain compounds like capsaicin that may actually improve insulin sensitivity over time, making them a smart choice for metabolic health.
The real magic happens when you pair these peppers with the avocado oil and aioli. Avocado oil is rich in monounsaturated fats, which have virtually no effect on blood glucose and actually slow the digestion of any carbohydrates you eat alongside them. The mayonnaise-based aioli adds another layer of fat and protein (from the egg yolks), creating what nutritionists call a "fat buffer" that further blunts any potential glucose response. This is why the estimated glycemic index sits at just 25—well below the 55 threshold for low-GI foods.
Here's a practical tip: serve these peppers as an appetizer before a higher-carb meal. Eating vegetables and fats first creates a protective coating in your digestive tract that slows carbohydrate absorption from foods you eat afterward. The lemon juice adds a bonus—the acidity can reduce the glycemic impact of your entire meal by up to 30%. This dish proves that blood sugar management doesn't mean sacrificing flavor or satisfaction.