Looking for a tried and true keto stuffed peppers recipe? You’re in luck. Making stuffed bell peppers without rice, breadcrumbs, or starchy fillers mechanically lowers the excessive carb rely present in conventional recipes, serving to to make the meal keto-friendly. The Italian-style flavors are a time-tested favourite, delivering completely seasoned meat and ooey-gooey melted cheese each time.
The dish is straightforward to whip up, and you may even make it forward of time. The recipe delivers scrumptious keto consolation meals that gives a satisfying household dinner, lunch leftovers, or meal prep resolution. It’s additionally extremely versatile as a way to change up the elements for quite a lot of thrilling new taste combos.
Keto stuffed bell peppers are a good way so as to add colourful, wholesome greens to your food regimen. Non-starchy keto greens like bell peppers comprise nutritional vitamins, minerals, phytonutrients, and fiber essential for well-balanced diet. Even the pickiest of eaters will love this recipe!
- Bell peppers (inexperienced, pink, orange, or yellow)
- Ground beef
- Tomato paste
- Italian seasoning
- Cauliflower rice
- Mozzarella cheese
- Fresh basil (optionally available)
Bell peppers: You could make keto-friendly stuffed peppers with any colour or mixture of peppers you select. Green bell peppers are the bottom in carbs, in order that’s at all times a well-liked alternative for the keto crowd. Still, pink, orange, and yellow bell peppers may be appropriate choices in case your macros enable–they’ve a pure sweetness to them, whereas the inexperienced peppers are usually barely bitter.
Tomato paste: A small quantity of tomato paste diluted with water delivers a powerful tomato taste without the added sugars present in industrial sauces or additional carbs from the entire fruit, serving to maintain the carbs low. You can definitely use recent or canned diced tomatoes and their juices. Just know the ultimate carb rely will likely be barely greater.
Cauliflower rice: Instead of utilizing rice, finely chopped cauliflower offers an identical texture to the grain-based recipes. Use recent or frozen riced cauliflower to make stuffed bell peppers without rice, or select a distinct low-carb veggie.
Cheese: Using cubed cheese leaves epic pockets of melty cheese. However, you possibly can high the stuffed peppers with grated cheese or slices when you choose. Mozzarella or delicate cheddar cheeses are improbable for melting. If you might have dairy-related dietary restrictions, go away the cheese out for a dairy-free model of the dish.
👩🍳 How to Make
Preparing the bell peppers
To put together the bell peppers, slice the stemmed tops off. Scoop the seeds and ribs out and discard, leaving hole bell pepper shells. Alternatively, you possibly can minimize the peppers in half lengthwise to make smaller parts.
To make sure the peppers find yourself tender sufficient to pierce with a fork, they have to be cooked briefly earlier than stuffing. A microwave turns out to be useful to maintain this step fast. Fill a deep microwave-safe dish with ½-inch of water and place the peppers hollow-side down. Microwave for 5-6 minutes.
If you don’t have entry to a microwave, pre-bake peppers cut-side down in an oven at 425 levels F for 30 minutes. If grilling, you possibly can decide to pre-grill the peppers on an oiled grill over medium-high warmth for 6-7 minutes.
You can stuff the bell peppers without cooking them first, however they have an inclination to retain their crunchy texture.
Preparing the filling
The meat combination filling comes collectively on the stovetop, however the peppers are baked or grilled after stuffing.
To make the filling, brown floor beef in a pan over medium warmth, breaking it down into smaller items because it cooks. Discard extra fats that cooks off.
Add onion to the pan and prepare dinner till mushy. Stir in garlic and prepare dinner till aromatic. Mix in tomato paste, Italian seasoning, pepper, salt, and water. Bring the combination to a boil, then drop to a simmer till water cooks off and a thicker sauce develops. Remove pan from warmth and stir in riced cauliflower.
Allow the meat combination to chill, then combine in cubed cheese. Fill the bell pepper shells with the meat and cheese combination, about ¼-cup every, then place them upright in a casserole dish (for oven) or cast-iron skillet (for the grill).
Bake in a preheated oven coated in foil at 425 levels for 30-40 minutes or grill over oblique warmth at 375 levels for 30-40 minutes, or till the bell peppers are fork-tender and the cheese has melted. Garnish with recent basil and luxuriate in!
🗓️ Make Ahead Tips
The filling combination may be ready prematurely and saved refrigerated in an hermetic container however minimize bell peppers solely keep recent for 2-Three days. If making the recipe forward, plan to prepare dinner and eat throughout the 2-Three day timeframe.
Stuff the peppers and retailer refrigerated till the day you propose to bake or grill them. Take the peppers out of the fridge and permit them to heat to room temperature earlier than baking or grilling.
🍽️ Recipe Adaptations
The prospects are infinite in the case of ingredient swaps and variations on the recipe. Here are some ideas to experiment with!
Flavors: Instead of Italian-style flavors, think about using keto taco meat for a Mexican-style stuffed pepper.
Chili stuffed peppers: Stuff the peppers with leftover chili, like this no beans keto chili or keto rooster chili.
Breakfast: Crack an egg in it for breakfast stuffed peppers.
Meat: Instead of floor beef, think about using completely different floor meats, like pork or rooster. Shredded beef, rooster, or pulled pork would all be improbable. Mini meatloaf peppers are one other enjoyable thought to contemplate!
Rice: Cauliflower is used to make stuffed peppers without rice, however different veggies would match the invoice. Chopped zucchini, mushrooms, or eggplant would make a tasty substitute or addition to the dish. Riced cabbage, broccoli, or parsnip would even be keto-friendly. Konjac-based shirataki rice is excessive in fiber and low in carbs, making it an appropriate swap for keto recipes like this.
📦 Storage and Freezing
You can retailer leftover stuffed peppers refrigerated in an hermetic container for as much as four to five days.
The peppers may be frozen in an hermetic freezer-safe container for as much as Three months. Consider storing peppers in batches for household meals or freezing peppers individually for single-serving meals.
🥗 Nutrition Information
The remaining diet data will fluctuate primarily based on the sort and dimension of bell peppers you select and, in fact, ingredient variation. The recipe makes use of medium-sized peppers, about 2 ½ inch diameter x 2 ¾ inch size, weighing roughly 119 grams.
A serving dimension for this recipe is one topless stuffed pepper or two stuffed halves. Use whichever possibility is finest to suit your macros and targets for the day.
The carbs in keto stuffed peppers are listed from least to best:
Stuffed inexperienced bell peppers: 9.2g whole carbs and solely 6.3g internet carbs per serving.
Stuffed pink bell peppers: 16.3g whole carbs and 10.8g internet carbs per serving.
Stuffed yellow bell peppers: 16.7g whole carbs and 12.6g internet carbs per serving.
The diet label within the interactive recipe card beneath represents the info for inexperienced bell peppers.
In addition to being low in carbs, the recipe can also be an amazing supply of micronutrients, particularly vitamin C! The elements present B nutritional vitamins, vitamin A, vitamin Okay, calcium, iron, selenium, and zinc. Keto may be scrumptious and nutritious!
Yes, bell peppers are low in carbohydrates and appropriate for a ketogenic food regimen.
The carbs are sometimes too excessive to work for a keto food regimen in recipes that use rice, breadcrumbs, and different high-carb elements. However, carbs in stuffed peppers without rice are a lot decrease, solely 6.3g internet carbs per serving when utilizing inexperienced peppers.
Green bell peppers are lowest in carbs.
You can blanch or shortly boil the peppers when you choose as a substitute of microwaving, pre-baking, or pre-grilling. To do that, place the peppers in boiling water for as much as 2 minutes, then set them in an ice bathtub to stop overcooking. The objective of the pre-cook is to shorten the full time the peppers take to change into tender, so the filling doesn’t dry out.
Green bell peppers have 2.9g internet carbs per 100g. [4.6g total carbs – 1.7g fiber = 2.9g net carbs]
Red bell peppers have Three.9g internet carbs per 100g. [6.0g total carbs – 2.1g fiber = 3.9g net carbs]
Yellow bell peppers have 6.2g internet carbs per 100g. [6.3g total carbs – 0.9g fiber = 6.2g net carbs]
Low-carb greens make glorious rice substitutes in stuffed peppers. Cauliflower rice, hearts of palm, zucchini, mushrooms, eggplant, cabbage, broccoli, or parsnip are just some concepts. Fibrous shirataki rice made with konjac flour can also be an appropriate substitute.
Serving Size: 1 pepper
Net Carbs: 6.Threeg
- 6 bell peppers medium, inexperienced, pink, or yellow
- 1 ½ lbs floor beef
- ½ onion medium, diced
- 2 cloves garlic minced or crushed
- 1 tbsp tomato paste
- 1 teaspoon Italian seasoning
- ½ tsp black pepper floor
- ¼ tsp salt
- ¾ cup water
- ¾ cup cauliflower rice recent or frozen
- 1 cup mozzarella cheese cubed (plus optionally available: grated or sliced topping)
- 1 tsp recent basil chopped, to garnish
Bell pepper preparation
Slice the stemmed tops off of every bell pepper. As another, halve the peppers lengthwise to make smaller parts. Hollow the bell peppers by scooping out the seeds and ribs. Discard the seeds and ribs, and retailer tops to be used in different meals.
Pre-cook peppers utilizing a microwave for the quickest possibility. Place peppers minimize aspect down in a deep, microwave-safe dish. Fill the underside of the container with ½-inch of water. Microwave for 5-6 minutes. Note: different pre-cook choices embody blanching, baking, or grilling and should require prepare dinner time adjustment for the ultimate dish. To blanch, boil peppers for two minutes and place in an ice bathtub. In the oven, place cut-side down in a casserole dish with the underside coated in water and high with foil; bake for 20 minutes at 425F. For the grill, place instantly on oiled grates over medium-high warmth for 6-7 minutes, flipping midway by way of.
If baking, preheat oven to 425 F. Prepare the grill if grilling.
Brown floor beef in a skillet over medium warmth and break it down into smaller items because it cooks. Discard the surplus fats and moisture that cooks off.
Add onion to the pan and prepare dinner till mushy. Stir in garlic and prepare dinner till aromatic, about 1 minute. Add tomato paste, Italian seasoning, peppers, salt, and water to the pan and blend properly. Bring the combination to a boil, then drop to a simmer till water cooks off. Remove the pan from warmth to permit the combination to chill.
Stir in cauliflower rice. When the combination has cooled, add in cheese cubes and blend properly.
Fill the bell pepper shells with the meat and cheese combination, about ¼ cup every. Place the peppers cut-side up in a casserole dish for baking or cast-iron pan for grilling.
Cover casserole dish in foil and place in preheated oven. Bake for 30 to 40 minutes at 425F, or till the peppers are tender sufficient to pierce with a fork. If grilling, place the cast-iron pan on the grill over oblique warmth and prepare dinner for 30-40 minutes.
Top the cooked peppers with recent basil to serve.
Nutrition data relies on a single serving and is supplied as a comfort for Ketogasm readers. Data could fluctuate primarily based on model and recipe variation.
Hi, I am Tasha–nutritionist, recipe developer, and multi-published creator devoted to serving to folks thrive and succeed utilizing low carb and keto dietary patterns.