Are you looking for a keto stuffed pepper recipe that works? You are in the right place. Stuffed bell peppers made without breadcrumbs, rice, or starchy fillers will automatically lower the carb count, making them keto-friendly. Italian-style recipes are a tried and true favorite. They deliver perfectly seasoned meats and melty cheese every time.
This dish is simple to make and can be prepared ahead of time. This recipe makes delicious keto comfort food, which can be used as a meal prep option, leftovers, or family dinner. You can also change the ingredients to create new flavors.
You can add vibrant, healthy vegetables to your keto stuffed bell peppers. Bell peppers are a non-starchy, keto vegetable that contains vitamins, minerals and phytonutrients. They also have fiber which is essential for a well-balanced diet. This recipe will please even the most picky eaters!
Ingredients
Bell peppers (green, red, orange, or yellow)Ground beefOnionGarlicTomato pasteItalian seasoningPepperSaltWaterCauliflower riceMozzarella cheeseFresh basil (optional)
Bell peppers: You have the option to make keto-friendly stuffed bell peppers using any combination or color of peppers. The keto-friendly green bell peppers have the lowest carb count, making them a popular choice. If your macros permit, red, orange and yellow bell peppers are all options. They have a natural sweetness, while green peppers tend be slightly bitter.
Tomato paste: A small amount made from tomato paste mixed with water gives a strong tomato taste without any added sugars. Can be used fresh or canned diced tomatoes, along with their juices. The final carb count will likely be slightly higher.
Cauliflower rice is made with finely chopped cauliflower. To make stuffed bell peppers, you can use fresh or frozen riced cauliflower or a low-carb vegetable.
Cheese: Cubed cheese creates incredible pockets of melty cheese. If you like, you can also top the stuffed bell peppers with slices or grated cheese. Mozzarella and mild cheddar cheeses work well for melting. You can substitute the cheese for dairy-free cheese if you have any dairy-related dietary restrictions.
How to Make a Difference
How to prepare the bell peppers
Cut off the stemmed tops to prepare bell peppers. Then, scoop out the seeds and ribs and discard them. To make smaller portions, you could also cut the peppers in half.
Before stuffing, the peppers must be briefly cooked to ensure they are tender enough to pierce easily with a fork. This step can be done quickly in a microwave. Place the peppers flat-side down in a microwave-safe dish. Microwave for 5-6 min.
Pre-bake the peppers cut side down in a 425 degree F oven for 30 minutes if you don’t have a microwave. You can grill the peppers by pre-grilling them on an oil-coated grill for 6 to 7 minutes.
Although you can stuff bell peppers, they will still retain their crunch texture.
Filling preparation
The meat mixture is mixed on the stovetop. After stuffing, the peppers can be baked or grilled.
Make the filling by browning ground beef on medium heat. Once it is cooked, break it up into smaller pieces. You can discard any fat that has accumulated during cooking.
Cook the onion in the pan until tender. Add garlic to the pan and stir until fragrant. Add tomato paste, Italian seasonings, pepper, salt and water. Bring to boil the mixture. Reduce heat to medium-low and simmer for about 5 minutes. Once water has evaporated, thicken the sauce. Stir in the riced cauliflower.
Let the meat mixture cool down, and then add the cubed cheese. Fill the bell pepper shells about 1/4 cup with the meat and cheese mixture. Then, place them in a casserole dish (for baking) or cast iron skillet (for grilling).
Bake covered with foil in a preheated oven at 425°F for 30-40 mins or grill at indirect heat at 350°F for 30-40 mins, or until bell peppers are tender and cheese is melted. Enjoy! Garnish with fresh basil
Get ahead of the curve with these tips
You can make the filling ahead of time and store it in an airtight container. However, cut bell peppers will only keep fresh for 2 to 3 days. You should prepare the recipe in advance and cook the dish within two days.
Place the peppers in a bag and let them rest for a day before you bake or grill. Let the peppers cool in the refrigerator for a few minutes before transferring them to the oven or grilling.
Recipe adaptations
There are many options for ingredient substitutions and other variations to a recipe. These are just a few ideas to get you started.
Flavors: For a Mexican-style stuffed bell pepper, you can use keto taco meat instead of Italian-style flavours.
Chili stuffed peppers: Fill the peppers with leftover chili like this keto chicken chili or no beans keto chili.
Breakfast: For breakfast stuffed peppers, crack an egg into it
Meat: You can substitute ground beef for ground pork by using other ground meats like chicken or pork. You can make delicious shreds of chicken, pulled pork, and even chicken. Another fun option is mini meatloaf peppers.
Rice: Cauliflower can be used to make stuffed bell peppers, but you could also use other vegetables. You can substitute the rice with chopped zucchini, mushrooms, and eggplant. Also, riced cabbage, broccoli and parsnips are keto-friendly. Konjac-based Shirataki rice, which is low in carbs and high in fiber, makes it an ideal substitute for keto recipes such as this.
Freezing and storage
Remaining stuffed peppers can be kept refrigerated in an airtight plastic container for up to four to five days.
You can freeze the peppers in an airtight container that is freezer-safe for up to three months. For family meals, you can freeze peppers in large quantities or individually.
Nutrition Information
The type and size bell peppers used and the ingredient choice will affect the final nutrition information. Medium-sized peppers are used in this recipe, measuring approximately 2 1/2 inches in diameter by 2 3/4 inches long and weighing in at 119 grams.
This recipe serves one to two topless stuffed peppers or two stuffed halves. You can choose the option that best suits your macros and daily goals.
From the smallest to the most, here are the carbs found in keto stuffed peppers
Stuffed green bell peppers contain 9.2g total carbohydrates and only 6.3g of net carbs per portion.
Red bell pepper stuffed with 16.3g total carbs, 10.8g net carbs per portion
Yellow bell pepper stuffed with 16.7g of total carbs and 12.6g of net carbs per portion
Below is the nutrition label for green bell peppers.
The recipe is low in carbs and high in micronutrients, including vitamin C. B vitamins, vitamin A and vitamin K, as well as calcium, iron, selenium and zinc are all included in the ingredients. Keto can be tasty and nutritious.
FAQ
Bell peppers can be keto-friendly. They are low in carbs and suitable for a ketogenic lifestyle.
What are the carbs in stuffed peppers? The carbs in many recipes that include rice, breadcrumbs and other high-carb foods make it difficult to follow a ketogenic diet. Stuffed peppers with green peppers have a much lower carb count, with only 6.3g net carbs per portion.
Which bell pepper contains the lowest amount of carbs? Green bell peppers have the lowest carbohydrate count.
Do I blanch or boil peppers prior to stuffing them? To do this, boil the peppers for 2 minutes in boiling water. Then, put them in an ice bath to stop overcooking. Pre-cooking is intended to reduce the time it takes for the peppers to become tender so that the filling doesn’t dry out.
What are the net carbohydrate content of green, red and yellow bell peppers? Green bell peppers have 2.9g net carbohydrates per 100g. [4.6g total carbohydrates – 1.7g fibre = 2.9g Net Carbs] Red bell peppers have 3.9g net carbs for every 100g. [6.0g total carbohydrates – 2.1g fibre = 3.9g Net Carbs] Yellow bell peppers have 6.2g net carbs for every 100g. [6.3g total carbohydrates – 0.9g fibre = 6.2g Net Carbs]
What is a good substitute for rice in stuffed bell peppers? Low-carb vegetables are great options. You can substitute rice with cauliflower rice, heart of palm, zucchini, tomatoes, eggplants, potatoes, broccoli, and parsnips. Fibrous shirataki (made with konjac flour) is another acceptable substitute.
Recipe
Keto Stuffed Bell Peppers Without Rice
linearGradientlinearGradientA tried and true stuffed peppers recipe without rice, breadcrumbs or starchy fillers. Low carb and keto-friendly!Course DinnerCuisine American, ItalianDiet Diabetic, Gluten FreeKeyword baked, colorful, grilled, ground beef filling, keto friendly, vegetablesSpecial Diet Keto, Low CarbPrep Time 15minutesCook Time 1hourTotal Time 1hour15minutesServings 6peppersCalories 269kcalAuthor Tasha Metcalf
Equipment
MicrowaveStoveOvenGrill
Ingredients
6bell peppersmedium, green, red, or yellow1 1/2 lbsground beefonionmedium, diced2clovesgarlicminced or crushed1tbsptomato paste1teaspoonItalian seasoningtspblack peppergroundtspsaltcupwatercupcauliflower ricefresh or frozen1cupmozzarella cheesecubed (plus optional: grated or sliced topping)1tspfresh basilchopped, to garnish
Instructions
Bell pepper preparation
Each bell pepper should be cut in half. To make smaller portions, you can also cut the peppers in half lengthwise. By scooping out seeds and ribs, hollow the bell peppers. The seeds and ribs can be thrown away. You can save the tops to use in other dishes. For the fastest cooking, pre-cook peppers in a microwave. Place the peppers cut-side down in a microwave-safe, deep dish. The bottom of the container should be filled with about 1/2 inch of water. Microwave the container for between 5-6 minutes. You may need to adjust the cook time for your final dish by using other pre-cook methods such as baking, blanching, and grilling. For blanching, boil the peppers for two minutes in a saucepan. Then place them in an ice bath. Place cut side down in a casserole dish. Cover the bottom with water. Top with foil. Bake for 20 minutes at 425F. Place the cut-side down on oiled grates and cook for about 6-7 minutes. Flip halfway through.
The filling
Preheat oven to 425 F if baking. Grilling: Prepare grill. Over medium heat, brown ground beef and then break it up into smaller pieces. Cook the onion in the skillet until it is soft. Stir in garlic, and cook for about one minute. Mix in tomato paste, Italian seasonings, peppers, salt and water. Bring the mixture to boil. Once it has boiled, reduce heat to low and simmer for about 10 minutes. Allow the mixture to cool in the pan. Stir in the cauliflower rice. Once the mixture is cool, add cheese cubes to it and mix well. Fill the bell pepper shells about 1/4 cup with the meat-and-cheese mixture. For baking, place the peppers cut side up in a casserole or cast iron pan. Place the casserole dish in a foil-covered oven safe. Bake at 425F for 30-40 minutes or until peppers are tender. Grill the peppers on a cast-iron pan. Place it on indirect heat. Cook for about 30-40 minutes.
Video
Notes
The nutrition information is for a single meal and is provided to Ketogasm readers as a convenience. Based on brand and recipe variations, data may differ.
Nutrition
Serving: 1pepperCalories: 269kcalCarbohydrates: 9.2gProtein: 26.7gFat: 14gSodium: 312mgPotassium: 567mgFiber: 2.9gSugar: 4.5gMagnesium: 37mgNet Carbs: 6.3g
Keto Stuffed Bell Peppers with Rice KETOGASM
