• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Edible Times
  • About
    • Hire
  • Recipes
    • By Diet
      • GAPS
      • Gluten Free
      • Keto
      • Paleo
    • Breakfast
    • Desserts
    • Dinner
    • Drinks
  • Just Cook
  • Macarons
  • Start Here
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
subscribe
search icon
Homepage link
  • All Recipes
  • How To
  • French Macarons
  • About
  • Hire
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Keto

    Italian-Style Keto Stuffed Peppers

    Last Updated: May 1, 2022 By: Chef Christina

    Jump to Recipe·Print Recipe

    If stuffed peppers loaded with ground beef and cheese take you back to your childhood, you're not alone. And if you want to enjoy keto (or low-carb) stuffed peppers, you've come to the right place! Giving up carbs doesn't mean ditching flavorful, beautiful dinners. With one or two simple switches, stuffed peppers can be paleo, keto, and low-carb deliciousness!

    Olive oil drizzling onto keto stuffed peppers with bison, cauliflower rice, topped with shredded Parmesan and sour cream.
    Jump to:
    • The Story
    • The Substitutions
    • Total Carbohydrates
    • Benefits
    • The Ingredients
    • The Formula
    • The Method
    • The Steps
    • More Keto Vegetables
    • Flavor Variations
    • Frequently Asked Questions
    • Edible Epilogue
    • 📖 Recipe
    • More Keto Recipes + Tips
    • 💬 Reviews

    The Story

    Italian-style or as a chili-cheese delight, stuffed and roasted bell peppers pop with a mildly sweet flavor that plays nice with so many others. And while sweeter than cruciferous or root vegetables, one medium-size bell pepper only adds about six carbs to your day. So it's entirely possible to enjoy stuffed peppers on a low-carb, paleo, or ketogenic diet with the right substitutions.

    The Substitutions

    If you're looking to lower the carbs and increase the nutrients in a traditional stuffed pepper, here is an ingredient cheat sheet. After you make these changes to the classic stuffed bell pepper recipe, which flavors you choose are entirely up to you. For adding tomato, the best choice is diced fresh or a little tomato sauce. Steer clear of ketchup, which typically includes a high amount of added sugar.

    • Ditch the rice
    • Mix in riced cauliflower, onions, garlic, and even tomatoes
    • Choose pastured ground meat such as grass-fed beef, bison, lamb, turkey, or chicken
    • Garnish with a healthy fat
    A white bowl filled with brown rice with an "X" over it next to a bowl of cauliflower rice, a package of ground bison, a bowl of sour cream and scattered bell peppers on countertop.

    Any ground or fresh herbs and spices are fair game, as are cheeses like aged cheddar and Parmesan. For a true keto macro-nutrient ratio that is highest in fat, top the roasted peppers off with crème frâiche, full-fat sour cream, or avocado slices.

    Total Carbohydrates

    There's no one-size-fits-all answer to how many carbohydrates are in any one bell pepper. However, one average-sized pepper with the top sliced off contains around six grams of carbohydrates. Green peppers have the least amount of carbohydrates since they are picked underripe.

    So with the addition of diced onions, garlic, and tomatoes, you may reach ten carbs in one stuffed pepper, perhaps less if you chose green. If you're nervous, reach for onion and garlic powder instead of fresh aromatics. Or leave them out.

    Benefits

    Entire articles exist on the antioxidant properties of bell peppers! Bell peppers of all colors are loaded with vitamins A, C, and E. These vitamins, perhaps the most talked-about antioxidants, fight off free radicals in the body (bad cells that cause diseases like cancer).

    Orange, red and yellow bell peppers on counter.

    Peppers of all kinds also contain many antioxidant compounds like capsanthin and lutein that offer high levels of immune protection. Bell peppers are truly one of the best vegetables for a keto diet because they are chock-full of nutrients not found in fat and protein sources.

    On Fiber

    If there is one element missing from many low-carb or keto diets, it's dietary fiber. Truly, a low-carb diet should be heavy on vegetables, but that is not necessarily the reality on the plate. Stuffed peppers to the rescue! Adding in cauliflower rice, onions and a few diced tomatoes to the dish can add several grams of gut-boosting fiber to your day.

    Thick-sliced yellow bell peppers on cutting board next to knife and trimmings.

    The Ingredients

    This list will look like many classic stuffed pepper ingredient lists, minus the carb-heavy rice. You can certainly leave out the cauliflower rice if you don't have any or don't like it. But it adds fiber and stretches the meat to fill more peppers.

    • ground meat
    • whole bell peppers
    • cauliflower rice
    • onion
    • garlic
    • grated cheese, Parmesan, cheddar, etc.
    • fresh herbs, like parsley or cilantro
    • avocado, sour cream, or olive oil
    • diced tomatoes and/or tomato sauce, optional
    Ingredients for keto stuffed peppers on countertop: rice cauliflower in bowl, small dishes filled with sour cream, tomato sauce, shredded Parmesan, half of an onion, red and yellow bell peppers, tomatoes on the vine and Italian parsley sprigs.

    The Formula

    Stuffed peppers are an incredibly flexible meal, that doesn't need much foresight or planning, and really doesn't require a recipe. Any meat, leftover vegetables, and cheese on hand can be seasoned and stuffed into hollowed-out peppers for a quick and easy dinner.


    1 pound ground meat + 1 cup riced cauliflower + 4 bell peppers


    Generally, one bell pepper holds about six ounces or one heaping cup of ground meat filling. So a pound of ground meat, once cooked and mixed with added vegetables and cheese should be plenty enough to fill four peppers. Depending on the size of your peppers, this amount may fill a few more.

    Low-carb bell peppers in blue baking dish, hollowed out and stuffed with meat filling.

    The Method

    The method here is a simple sauté, stuff and roast, and can be done in one pan if the cauliflower rice is cooked or steamed ahead. You can stretch the filling by adding even more cauliflower rice. I like to sauté any onions and garlic a little first, then add the meat, and once it's browned, the remaining ingredients.

    The Steps

    Before you begin, gather your pans, baking dishes, and ingredients. Rinse your bell peppers under water and dry them well. Bring your ground meat to room temperature. Mise en place. Everything in place.

    1. Preheat the oven to between 375° and 400° F. The hotter the oven, the more the peppers will caramelize or brown during roasting.
    2. Cook your cauliflower rice per the package instructions. Set aside.
    3. In a large skillet or pan, sauté minced onions and garlic in a little oil on medium heat. When the vegetables begin to brown, add ground meat.
    4. Cook, breaking up the meat every so often, until no pink remains.
    5. While the meat cooks, trim the tops off bell peppers and hollow them out. Level off the bottoms of any bell peppers that don't stand mostly upright with a sharp knife. Take care not to create a hole in the bottom (if it happens, just fill the pepper with loads of cheese before adding the meat mixture). You can also simply slice the peppers in half lengthwise, leaving the stem on.
    6. Season the insides of the peppers with a sprinkling of salt.
    7. Mix cauliflower rice, chopped herbs, diced tomatoes, cheese, and salt into the pan with the meat mixture. The filling can be made a couple of days ahead and chilled, or even frozen. Thaw and bring any frozen or chilled filling to room temperature before finishing the process.
    8. Divide the filling evenly among the hollowed peppers. Transfer the peppers to a sheet pan or baking dish. Top with more shredded cheese, if desired.
    9. Roast the bell peppers until the skins begin to wrinkle and they are soft, 25 to 35 minutes.
    10. Serve drizzled with olive oil, or topped with healthy dollops of sour cream, plain yogurt, or crème frâiche.
    11. Store cooked stuffed peppers in the refrigerator for up to a week. Reheat stuffed peppers in the oven at 350° F until the innermost section of the filling is 165° F. You can also use the microwave, but the peppers may turn a bit soggy.
    • Looking into yellow bell pepper with top sliced off.
    • Looking into hollowed out yellow bell pepper.
    • Red bell pepper sliced crosswise.
    • Bottom of yellow bell pepper leveled off to stand level.
    • Cauliflower rice cooking, wooden spoon stirring.
    • Stuffed pepper filling with tomato sauce and herbs on top.
    • Low-carb stuffed pepper meat filling in cast iron skillet with mounds of cauliflower rice and Parmesan on top.
    • Low-carb bell peppers sliced cross-wise in baking dish, hollowed out and stuffed with meat filling.

    More Keto Vegetables

    My husband shed stubborn weight by following a true keto diet: loads of vegetables, avocados, sour cream, pastured meats, wild-caught fish, and absolutely NO artificial sweeteners (these mess with the blood sugar-insulin cycle in similar ways as sugar). Here are more nutrient-dense vegetables that are low in carbohydrates.

    • Cruciferous types: broccoli, cauliflower, Brussels sprouts, cabbages
    • Dark & leafy greens: spinach, kale, mesclun (salad) mix, collard greens, chard
    • Alliums: onions, garlic, shallots, scallions (green onions)
    • Celery
    • Asparagus, when in season
    • Chilis like jalapeño, Anaheim, poblano, hatch, Thai bird, etc.
    • Tomatoes (in moderation)
    Asparagus, cherry tomatoes, salad greens, celery, cauliflower rice and bell peppers on cutting board.

    Flavor Variations

    A classic stuffed pepper is my family's favorite way to enjoy them. Diced tomatoes, a little tomato sauce, and fresh chopped parsley along with mounds of Parmesan both in the filling and melted on top. But the mild, sweet nature of bell peppers makes them a friend to many flavors and ethnic cuisines.

    Enchilada Stuffed Peppers. Enjoy the smoky, savory goodness of an enchilada without all the starch. Mix chili or chipotle powder, chopped cilantro, green onions, enchilada sauce, diced tomatoes, and Cotija or Manchego cheese with the browned meat and riced cauliflower. Top with pico de gallo, sour cream, avocado, or all three.

    Enchilada-style low-carb stuffed peppers on white plate with enchilada sauce drizzle

    Chili + Cheese. Simply delicious! Mix sautéed diced onions, green pepper, garlic, and diced tomatoes with the ground meat. Then add several tablespoons of chili powder, a few dashes of Worcestershire sauce or coconut aminos, fresh or dried oregano, and loads of your favorite cheddar or Colby jack cheese.

    Curried Stuffed Peppers. Flavor the meat filling with minced garlic, ginger, and scallions, store-bought or homemade curry sauce, wilted spinach, a squeeze of lime juice, dashes of fish sauce, and paneer (Indian fresh cheese). If you can't find paneer at a local specialty market and don't want to make it at home, a little cottage cheese would be a good substitute.


    Frequently Asked Questions

    How many carbs are in a bell pepper?


    There's no one-size-fits-all answer to how many carbohydrates are in any one bell pepper. However, one average-sized pepper with the top sliced off contains around six grams of carbohydrates. Green peppers have the least amount of carbohydrates since they are picked underripe.

    Should I parboil peppers before stuffing?

    My professional opinion as a classically-trained chef is absolutely not. If you boil bell peppers the water will leach out nutrients like Vitamin C. You can also make the bell peppers a bit limp and water-logged. A soggy pepper will not caramelize, or brown, in the oven. And this caramelization creates new, delicious flavors. But it will only happen in the absence of moisture.

    Soft peppers will also not be easy to stuff. If you prefer to cook bell peppers before stuffing, the best method is to roast them in the oven. But only do so for 10 or 15 minutes around 375° F. Since you will be putting the peppers back in the oven after stuffing, you risk mushy peppers if you cook them too long before filling.

    Do you put egg in stuffed bell peppers?

    You certainly can! Adding an egg to a batch of stuffed pepper filling will make it more cohesive. The egg white proteins and the lecithin (an emulsifier) from the yolk will bind the filling ingredients a little. If you do add an egg to the stuffing mixture, roast the stuffed peppers for at least 15 to 20 minutes at 375° F. This will allow the egg to cook and reach a safe temperature of 160° F. When in doubt, use a meat thermometer to check the stuffing temperature in the center of each pepper.


    Edible Epilogue

    My recipe skips pre-baking the bell peppers like you will see in classic stuffed pepper recipes. Baking the peppers first eliminates a bit of their water content. But the extra step is not a deal-breaker. And can be less than enticing on a busy weeknight. But your kitchen, your rules.

    Assorted low-carb and keto stuffed peppers on white plate, next to bowl of sour cream with spoon in it.

    Please share your favorite way to turn classic recipes into keto-friendly dishes in the comments!


    Print

    📖 Recipe

    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    Keto stuffed peppers in a white plate, next to more on a platter.

    Keto Stuffed Peppers

    ★★★★★ 5 from 1 reviews
    • Author: Christina
    • Prep Time: 30 minutes
    • Cook Time: 30 minutes
    • Total Time: 1 hour
    • Yield: 4 servings 1x
    • Category: Keto
    • Method: Sautéing + Roasting
    • Cuisine: American
    • Diet: Gluten Free
    Print Recipe
    Pin Recipe

    Description

    I've truly never met a more colorful, flavorful no-fuss dinner! Substituting cauliflower rice for the starchy original makes for a low-carb and ketogenic version of classic stuffed peppers. This recipe is also safe for a paleo-style diet and the Full GAPS diet.

    A dollop (or three) of sour cream as a garnish makes for a creamy, savory, nourishing dinner that you can feel good about feeding your family (or just yourself)!

    Truly, no recipe is required! But a reliable formula for ensuring you have enough filling for each pepper is in the notes.

    For a true paleo dish, garnish with olive oil and avocado, but leave out any dairy.


    Ingredients

    Scale
    • 1 pound of pastured ground meat such as grass-fed beef, bison, turkey, chicken, or lamb
    • 4 whole bell peppers, organic recommended
    • ¼-½ small onion, diced into small pieces
    • 1 garlic clove, minced (about a tablespoon)
    • About 1 cup riced cauliflower, cooked
    • 1 Roma tomato or several of a smaller variety, diced small
    • ½ cup tomato sauce
    • 1-3 tablespoons fresh Italian parsley, chopped
    • ¾ cup Parmesan, grated (or as much or little as you like)
    • 1 teaspoon of kosher salt (less if table salt, but know iodized salt contains sugar)
    • A pinch of ground black pepper

    Garnish Ideas

    • sliced avocado
    • sour cream, plain whole-fat yogurt, créme frâiche
    • olive oil
    • additional grated Parmesan

    Instructions

    Before you begin, gather your pans, baking dishes, and ingredients. Rinse your bell peppers briefly under running water and dry them well. Bring your ground meat to room temperature. Mise en place. Which in English means get everything in place.

    1. Preheat the oven to between 375° and 400° F. The hotter the oven, the more the peppers will brown during roasting.
    2. Cook your cauliflower rice per the package instructions. Set aside.
    3. In a large skillet or pan, sauté minced onions and garlic in a little oil on medium heat. When the vegetables begin to brown, add ground meat.
    4. Cook over medium-high heat, breaking up the meat, until no pink remains.
    5. While the meat cooks, trim the tops off of the bell peppers and hollow them out. Level the bottoms of any bell peppers that don't stand upright with a sharp knife. Take care not to create a hole in the bottom (if it happens, just fill the pepper with loads of cheese before adding the meat mixture). You can also simply slice the peppers in half lengthwise, leaving the stem on.
    6. Season the insides of the peppers with a sprinkling of salt.
    7. Mix the cauliflower rice, chopped herbs, diced tomatoes, cheese, and salt into the meat mixture.
    8. Divide the filling evenly among peppers. Transfer the peppers to a sheet pan or baking dish. Top with more shredded cheese, if desired.
    9. Roast the bell peppers until the skins begin to wrinkle, the peppers begin to brown, and they are soft, 25 to 35 minutes. If the filling begins to brown, cover the peppers loosely with foil.
    10. Serve drizzled with olive oil, or topped with healthy dollops of sour cream, plain yogurt, or crème frâiche.
    11. Store stuffed peppers for up to a week in the refrigerator. The filling can be made ahead and frozen for several months. 


    Notes

    The Ratio... An easy formula to remember for stuffed peppers is one pound of cooked meat and one cup of riced cauliflower for every four bell peppers. Any aromatic vegetables, herbs, and cheese are a matter of preference. And don't greatly affect the overall volume of filling like the meat and cauliflower.

    For the lowest carbohydrate content possible, reach for green peppers since they are under-ripe and contain a little less natural sugars. Use half the amounts given for the added aromatic vegetables like onions and garlic, and cut back on the tomatoes and tomato sauce.

    For true keto peppers, divide the filling among 5 or 6 bell peppers, and load up on the avocado slices and sour cream. 

    On making ahead... You can make the filling (through Step 7) ahead and chill or freeze it. If you freeze filling, thaw it in the refrigerator overnight or in a bowl of cold water that you refresh often. Bring the filling to room temperature before stuffing prepped bell peppers and roasting. 

    To reheat... Reheat stuffed peppers in the oven at 350° F until the very inside of the filling is 165° F. You can also use the microwave, but the peppers may turn a bit soggy.

    Keywords: keto stuffed peppers, low-carb stuffed peppers, keto friendly veggies, easy stuffed peppers, how to make stuffed peppers

    Did you make this recipe?

    Tag @edibletimes on Instagram and hashtag it #edibletimes


    I am a private chef and culinary consultant with a basic education in nutrition and food safety. I am not a certified nutritionist or dietitian, and none of the information here is intended as medical advice. If you are overweight, hypertensive, or suffer from chronic disease and seeking to improve your health, consult your doctor first. If your doctor doesn't recommend a change of diet, find a new doctor. 


    More Keto Recipes + Tips

    • How to Sauté Spinach & Add Loads of Flavor
    • How to Make Crème Anglâise (Vanilla Sauce)
    • Creamy Five-Spice Pumpkin Soup
    • Homemade Sun-Dried Tomatoes in Oil
    • The Secret to Amazing Roast Chicken Jus
    • How to Make Fluffy Scrambled Eggs
    • How to Cook Bacon in the Oven, Classic and Candied
    • Luscious Lemon Drop Shot, Martini & Mocktail Recipes

    Ditch Recipes. Just Cook.

    I've cooked at Michelin-star and award-winning restaurants. 
    Including Thomas Keller's Bouchon Bistro. 

    In this free email series, I share professional, no-fuss culinary techniques and the formulas behind the best recipes.

    So you can ditch risking dinner on mediocre ones. 
    And just cook. 

    Totally free. And I don't share or sell your info. Chef's promise.

    Thanks for joining!

    Welcome to the community! Be on the lookout for my first email. And be sure to check your junk mail in case your inbox got suspicious. 

    .
    « A Scrumptious Gluten-Free Vanilla Cake Recipe
    Chef Thomas Keller's Roast Chicken of Bouchon Fame »

    Filed Under: GAPS, Gluten Free, Keto, Paleo, Recipes

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Deb

      June 08, 2021 at 12:35 pm

      I love these! Delicious!

      ★★★★★

      Reply

    Primary Sidebar

    Welcome to
    Edible Times!

    Chef Christina Bailey, Boise Private Chef, Creator of Edible Times

    I'm Christina, a classically trained, Michelin-star restaurant alum and private chef. And more importantly, Chef Mom to two little boys.
    I'm here to empower you in the kitchen. I share way more than delicious, chef-tested recipes. I explain the professional formulas, ratios, and techniques, too. To read about me and my food philosophy, follow this.



    In Season for Spring

    • Orange-Balsamic Marinated, Grilled Asparagus Recipe
    • How to mix up a classic pico de gallo recipe with whatever's in your kitchen
    • The Beauty of Air Fryer Bacon-Wrapped Asparagus
    • The Original Mint Julep Recipe
    • Cadbury Creme Egg French Macarons
    • How to Cook Sockeye Salmon to Perfect Doneness
    • How to Cook Asparagus
    • The best method for macarons bursting with lemon flavor

    Most Popular

    • Strawberry French Macarons Recipe & Two Fillings
    • Classic, Tender Beef Top Round Roast
    • Spiced Apple Cider from Apple Juice
    • Chef Thomas Keller's Roast Chicken of Bouchon Fame
    • Coconut Macaroons Without Sweetened Condensed Milk
    • How to Cook Sockeye Salmon to Perfect Doneness

    my foodgawker gallery

    Footer

    ↑ back to top

    About

    • About Christina
    • Private Chef Services
    • Privacy & Disclosure
    • Nutrition Notice

    Subscribe

    Looking for free cooking, baking and macaron tips?

    Sign up!

    Recipes

    All Recipes
    Breakfast
    Dinner
    Dessert
    Macarons

    By Diet

    GAPS Diet
    Gluten-Free
    Keto
    Paleo
    Vegan

    Copyright © 2009-2023 Edible Times