Keto Stuffed Peppers

The beauty of these Keto Stuffed Peppers lies in their rich, cheesy filling and the colorful vibrance of tender bell peppers. The hearty combination of ground sausage, riced cauliflower, and a duo of mozzarella and Parmesan creates a satisfying low-carb alternative to traditional stuffed peppers.

Perfect for a weeknight dinner or meal prep, this dish offers big flavor without the carbs. With the aromatic hints of garlic and Italian herbs, every bite is a burst of warmth and comfort. Not only are they keto-friendly, but they’re also naturally gluten-free, making them ideal for a variety of dietary preferences.

Full Recipe:

Ingredients:

4 large bell peppers (any color)
1 tablespoon olive oil
1 pound ground Italian sausage (or ground beef)
1 small onion, finely chopped
2 cloves garlic, minced
2 cups riced cauliflower (fresh or frozen)
1/2 cup tomato sauce (sugar-free)
1 teaspoon Italian seasoning
1/2 teaspoon paprika
Salt and pepper to taste
1 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
Fresh parsley, chopped (for garnish)

Directions:

Preheat your oven to 375°F (190°C).
Slice the tops off the bell peppers and remove the seeds and membranes. Set aside.
In a large skillet, heat olive oil over medium heat. Add the onion and garlic, sauté until fragrant (about 2-3 minutes).
Add the ground sausage and cook until browned, breaking it up with a spoon.
Stir in the riced cauliflower, tomato sauce, Italian seasoning, paprika, salt, and pepper. Cook for 5-7 minutes until everything is well combined and the cauliflower is tender.
Remove from heat and mix in half of the mozzarella and all of the Parmesan.
Stuff the bell peppers with the mixture and place them upright in a baking dish.
Top each pepper with the remaining mozzarella cheese.
Cover with foil and bake for 30 minutes. Remove foil and bake an additional 10 minutes, or until the cheese is bubbly and slightly golden.
Garnish with fresh parsley before serving.

Prep Time: 15 minutes | Cooking Time: 40 minutes | Total Time: 55 minutes
Kcal: 390 kcal | Servings: 4 servings

Keto Stuffed Peppers – The Perfect Low-Carb Comfort Food

When you’re following a keto or low-carb diet, finding meals that strike the right balance between healthy, satisfying, and crave-worthy can be a challenge. Enter: Keto Stuffed Peppers. Packed with bold Italian-inspired flavors, hearty sausage, tender cauliflower rice, and plenty of gooey cheese, these peppers are a wholesome twist on a classic comfort food, minus the carbs. Whether you’re cooking for your family, meal prepping for the week, or impressing guests with a colorful dinner spread, this recipe delivers both taste and nutrition in every bite.

The History Behind Stuffed Peppers

Stuffed peppers have roots in various global cuisines, from Mediterranean gemista to Spanish pimientos rellenos and Mexican chile relleno. They are beloved for their versatility, and each culture offers its own take based on local ingredients and dietary staples. In the United States, stuffed bell peppers often include a filling of rice, ground meat, tomato sauce, and cheese. Our keto-friendly version keeps all the rich and comforting elements while replacing high-carb ingredients with low-carb alternatives like cauliflower rice and sugar-free sauces.

This variation ensures you can enjoy a beloved classic while staying in ketosis and supporting your health goals.

Why You’ll Love This Keto Stuffed Pepper Recipe

These stuffed peppers are:

Low in carbs, making them ideal for keto, diabetic, or grain-free diets
High in protein and healthy fats, keeping you full and fueled
Colorful and visually appealing, perfect for a vibrant dinner table
Customizable with different meats, cheeses, or veggies
Easy to prepare ahead, making them ideal for weekly meal planning
Naturally gluten-free, with no special substitutions needed

The combination of savory sausage, aromatic garlic and herbs, and melty cheese inside tender roasted bell peppers is a total win. Even picky eaters and carb-lovers won’t miss the rice!

Ingredient Breakdown and Substitution Tips

Here’s a deeper dive into the star ingredients and suggestions to tweak the recipe to your liking.

Bell Peppers

Use any color of bell peppers you prefer. Red and yellow peppers are sweeter, while green has a slightly bitter, grassy flavor. Choose peppers that are wide and tall enough to hold a generous amount of filling.

Pro Tip: To ensure even cooking, look for peppers with flat bottoms so they stand up straight in the baking dish.

Ground Italian Sausage

Italian sausage provides bold seasoning and richness. You can also use:

Ground beef or turkey for a leaner option
Plant-based sausage or crumbles for a vegetarian version
Spicy chorizo for a smoky kick

Cauliflower Rice

A perfect low-carb rice substitute, cauliflower rice soaks up the flavor of the meat and spices. Use fresh or frozen cauliflower rice. If frozen, thaw it first and pat dry with a paper towel to avoid excess moisture.

Tomato Sauce

Choose a sugar-free or low-carb tomato sauce (look for one with 4g net carbs or less per serving). You can also use marinara or diced tomatoes, depending on your texture preference.

Cheese

Mozzarella and Parmesan are classic choices. Feel free to experiment with:

Cheddar or Colby Jack for a richer flavor
Ricotta for a creamy, lasagna-like texture
Dairy-free cheese if you’re avoiding dairy

Seasonings

Italian seasoning and paprika add depth, while garlic and onion build the flavor base. Feel free to add red pepper flakes for a spicier version, or fresh herbs like oregano or thyme for a more aromatic profile.

Helpful Cooking Tips

1. Precook the Peppers (Optional):
If you prefer softer peppers, parboil them for 5 minutes or roast them empty in the oven for 10 minutes before stuffing. This reduces overall baking time and guarantees a melt-in-your-mouth texture.

2. Drain Excess Fat:
After browning the meat, consider draining some of the fat if you’re using sausage with high fat content. This will prevent your filling from becoming too oily.

3. Bake Covered, Then Uncovered:
Start baking with foil to cook the peppers through, then remove it in the last 10 minutes to brown the cheese topping.

4. Make-Ahead Friendly:
These peppers store beautifully in the fridge for 4–5 days. You can also freeze them individually for quick grab-and-reheat meals.

Creative Variations

Here are a few tasty ways to switch things up:

Tex-Mex Style

Use taco seasoning instead of Italian seasoning, swap sausage for ground beef, and add shredded cheddar and a spoonful of salsa to the filling.

Mediterranean Style

Use ground lamb or turkey, add chopped olives, feta cheese, and fresh mint for a Greek-inspired twist.

Breakfast Stuffed Peppers

Use crumbled breakfast sausage, eggs, and cheese for a keto morning option. Top with avocado or hot sauce for extra flair.

How to Serve Keto Stuffed Peppers

These stuffed peppers are a meal in themselves, but they also pair well with:

A light green salad with vinaigrette
Roasted or sautéed zucchini, asparagus, or green beans
Cauliflower mash for a comfort-food combo
Keto-friendly garlic bread using almond or coconut flour

You can serve them fresh from the oven, or even slice them in half for a smaller portion. Don’t forget a sprinkle of fresh parsley or basil to finish it off!

Nutrition and Keto-Friendliness

With only 6–8g net carbs per serving, these peppers are a keto dream. They provide a great balance of protein (around 20–25g), fat (25–30g), and fiber, keeping you full and supporting your macro goals.

By using real, whole ingredients and omitting rice or breadcrumbs, you’re getting a nutrient-dense dish without unnecessary fillers. It’s also rich in vitamin C (thanks to the peppers), potassium, and healthy fats from olive oil and cheese.

Conclusion

If you’re looking for a low-carb dinner that doesn’t sacrifice flavor, Keto Stuffed Peppers are the answer. They’re easy to make, visually stunning, endlessly adaptable, and deeply satisfying. Whether you’re cooking for one or feeding a crowd, this recipe will become a go-to favorite in your keto kitchen.

You’ll love the comforting, cheesy filling nestled inside roasted bell peppers, and your body will thank you for keeping things clean and keto. Try this dish today and see how delicious healthy eating can be.

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