What Are Shishito Peppers? Heart Benefits + Easy Sautéed & Roasted Recipes
If you’ve ever spotted a bowl of blistered green peppers on a restaurant table and watched people eat them whole; you were probably looking at shishito peppers.
My friend from work introduced them to me several years ago when we were on a business trip and I fall in love with them right away. It used to be hard to find them in stores, but in the last year or so I see them in most of the regular grocery stores.
Shishito peppers are small, slender, bright green peppers originally from Japan. They are thin-skinned, slightly wrinkled, and typically about 2–4 inches long. Their flavor is mild, slightly sweet, and grassy with just a touch of smokiness when cooked. The fun twist? About 1 in 10 can surprise you with a bit of heat. Not fiery like a jalapeño, just a playful kick.
From a health perspective, shishito peppers are a smart addition to a heart-healthy kitchen. They’re low in calories, rich in nutrients, and incredibly versatile.
Why Shishito Peppers Are Good for Your Heart
If you're serious about protecting your cardiovascular health, vegetables like shishitos should be regulars in your meals.
1. Rich in Antioxidants
Shishito peppers contain vitamin C, one of the most powerful antioxidants for heart protection. Vitamin C helps reduce oxidative stress and inflammation, two major drivers of atherosclerosis (plaque buildup in arteries).
2. Good Source of Vitamin A
Vitamin A supports immune function and helps protect blood vessel integrity. Healthy blood vessels are essential for proper circulation and blood pressure control.
3. Naturally Low in Sodium
Heart health is heavily influenced by sodium intake. Shishito peppers contain virtually no sodium naturally. When you prepare them yourself, without drowning them in salt, you maintain full control over your intake.
4. High in Fiber
Even though they’re small, shishito peppers provide dietary fiber. Fiber helps reduce LDL (bad) cholesterol levels, supports gut health, and improves blood sugar control, all critical for cardiovascular protection.
5. Low Calorie, High Volume
If weight management is part of your heart health strategy (and it should be), shishitos are an excellent snack or side. You can eat a generous portion for minimal calories.
Bottom line: They deliver flavor without excess fat, sugar, or sodium. That’s a win.
How to Choose and Store Shishito Peppers
Look for:
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Bright green color
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Firm texture
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No soft spots
You can store them in the refrigerator and use within 5–7 days.
Heart-Healthy Sautéed Shishito Peppers
This is the quickest way to prepare them, ready in under 10 minutes.
Ingredients
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2 cups fresh shishito peppers
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1 tablespoon extra virgin olive oil
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1 clove garlic, minced (optional)
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Freshly cracked black pepper
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Squeeze of lemon juice
Instructions
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Heat the pan
Place the skillet over medium-high heat. -
Add olive oil
Once hot, add olive oil and swirl to coat. -
Blister the peppers
Add shishito peppers in a single layer. Let them cook undisturbed for 2–3 minutes until blistered and slightly charred. -
Turn and finish
Shake the pan or flip the peppers. Cook another 2–3 minutes until softened. -
Add garlic (optional)
Stir in minced garlic for the final 30 seconds, just until fragrant. -
Season lightly
Remove from heat. Add lemon juice, and black pepper.
Serve immediately.
Simple Roasted Shishito Peppers (Oven Method)
Roasting brings out a deeper sweetness and requires even less hands-on time.