Keto stuffed peppers are a low carb take on the classic stuffed vegetable! Perfectly roasted peppers stuffed with a cauliflower rice mixture, they make the perfect quick and easy low carb dinner! 4 grams net carbs per serving.
Stuffed bell peppers, also known as stuffed capsicums, are one of my favorite quick and easy dinners to make. They are easily customizable, are incredibly satisfying, and are incredibly healthy for you!
Growing up, my mum used to make stuffed peppers filled with leftover risotto or rice, so I adapted her idea and gave them a keto and low carb makeover. Swapping the rice for cauliflower rice kept ALL the flavor and texture I remembered as a child!
Are bell peppers keto?
I often get asked if you can enjoy bell peppers on a keto diet, and the answer is yes! Peppers are packed with fiber, vitamins and contain very little net carbs.
Per 1 cup serving (150 grams) yields a mere 38 calories, 5 grams of fiber, and a mere 3 grams net carbs.
There are some who say the colors change the carb count, but they are incredibly negligible. The carbs in green peppers are the lowest, but the carbs of red peppers and yellow peppers are very close!
How do you make low carb stuffed peppers
- Bell Peppers– Use a mix of red, yellow, and green peppers. The larger they are, the easier they will be to fill.
- Olive oil– To fry the cauliflower rice in. Any oil will work.
- Cauliflower rice– Fresh or packaged cauliflower rice. If you use frozen cauliflower rice, be sure to thaw it out first and remove excess moisture.
- Onion– Finely chopped onion, to give extra flavor.
- Garlic– A must for any rice mixture! You can use minced garlic from a jar or fresh, whichever is easiest for you to obtain.
- Ground beef OR vegan ground meat– To keep these stuffed peppers keto AND vegan, I used vegan crumbles, a ground beef substitute. If you don’t follow a plant based diet, you can use any ground meat of choice.
- Salt and Pepper– Adds some extra flavor.,
- Spices of choice– smoked paprika, red pepper flakes, and more.
- Soy sauce or tamari– Adds extra flavor, without being overpowering.
- Cheese– Optional, but recommended to mix in the rice, along with to top the peppers with. Again, use dairy free cheese, to keep it vegan.
- Step 1- Prepare your cauliflower rice filling– In a non-stick pan, add some olive oil and heat up on medium. Once hot, add your onion and garlic and fry for 2 minutes, until fragrant. Add in your ground meat (plant-based or standard) and cook for 5-6 minutes, stirring regularly. Add your spices, before adding in the riced cauliflower.
- Step 2- Prepare the bell peppers– Carefully cut the tops of the bell peppers off, then deseed them, removing any extra membrane inside. Slice each pepper in half and place them in a large baking dish.
- Step 3- Assemble them! Distribute the cauliflower rice mixture amongst the hollowed-out bell peppers. If desired, top with extra shredded cheese.
- Step 4- Bake and enjoy– Bake the peppers in at 180C/350F for 30-35 minutes, or until the peppers begin to crisp around the edges.
Tips for perfect stuffed peppers
- Remove any excess liquid from the cauliflower rice mixture before adding it into the hollowed out peppers. This will ensure the filling remains fluffy and tender, instead of soggy.
- The larger the peppers, the easier they will be to fill. Try and find the largest ones possible, so you won’t be left with excess cauliflower fried rice.
- Flavor up the rice mixture any way you like- I love adding some cajan seasoning and even Mexican spices, for a fun taco twist!
- If you aren’t vegetarian or following a vegan diet, you can use any ground meat you like. This would work well with lean ground beef.
Storing and Freezing Keto Stuffed Peppers
- To store: Keto stuffed peppers should be stored in the refrigerator, completely covered or in a sealed container. Some moisture will begin to form, but that can be removed when you reheat it. They will keep well for up to 5 days.
- To freeze: Before freezing peppers, remove as much moisture and liquid as possible. Place them in a freezer friendly container and freeze for up to 6 months. Thaw the peppers at room temperature or in the refrigerator overnight.
More delicious keto recipes to make
Keto Stuffed Peppers (Vegan!)
- 1 tablespoon olive oil
- 1 large onion diced
- 2 cloves garlic minced
- 1-2 cups ground beef I used vegan crumbles * See notes
- 1 tablespoon soy sauce or tamari
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 cups riced cauliflower
- 1-2 cups shredded cheese of choice dairy free, if needed
- 4 large bell peppers
- Preheat the oven to 180C/350F. Line a large baking dish with parchment paper.
- Slice the tops of the bell peppers off, and de-seed them, and remove excess membranes. Slice each bell pepper in half and place them in the lined dish.
- In a large non-stick pan, heat up your olive oil on medium. When hot, add your onions and garlic and sauteed, for around one minute,. Add your crumbled ground beef (or plant based substitute) and mix well, for 4-5 minutes, until mostly cooked. Add in your soy sauce, salt, pepper, and riced cauliflower. Fry for an extra 2-3 minutes, until cooked through. Remove excess liquid and transfer to a large bowl. Mix through half the shredded cheese.
- Distribute the cauliflower rice mixture amongst the halved bell peppers. Sprinkle your extra cheese on top.
- Bake the stuffed peppers for 20-25 minutes, or until the bell peppers begin to brown and the cheese has melted. Remove from the oven and serve.