Stuffed bell peppers are one of those meals that feel special but don’t ask much of you. They’re colorful, hearty, and endlessly flexible. This low-carb version keeps all the comfort while cutting back on starches, so you get more flavor and protein without the heavy feeling.
It’s great for meal prep, family dinners, or when you want something warm and filling without a lot of fuss. You’ll build big flavor in the skillet, then let the oven do the rest.
Low Carb Stuffed Bell Peppers - A Simple, Satisfying Weeknight Favorite
Ingredients
- 4 large bell peppers (any color; red and yellow are sweetest)
- 1 tablespoon olive oil
- 1 pound ground beef or ground turkey (85–93% lean works well)
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 2 cups riced cauliflower (fresh or frozen, thawed)
- 1 (14.5-ounce) can diced tomatoes (drained)
- 2 tablespoons tomato paste
- 1/2 cup low-sodium chicken or beef broth
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4–1/2 teaspoon red pepper flakes (optional, for heat)
- Salt and black pepper to taste
- 1 cup shredded cheese (mozzarella, Monterey Jack, or cheddar)
- Fresh parsley or cilantro, chopped, for garnish (optional)
Instructions
- Prep the peppers. Preheat your oven to 375°F (190°C). Slice the tops off the bell peppers and remove the seeds and membranes. If they don’t stand straight, trim a thin slice from the bottom to level. Place them cut-side up in a baking dish.
- Soften the peppers (optional but helpful). For more tender peppers, add 1/4 inch of water to the baking dish, cover with foil, and bake for 10 minutes while you cook the filling. Drain any water before stuffing.
- Brown the meat. Heat olive oil in a large skillet over medium-high heat. Add the ground beef or turkey, break it up, and cook until browned with some crispy bits. Season with a pinch of salt and pepper.
- Sauté the aromatics. Add the chopped onion and cook 3–4 minutes until softened. Stir in the garlic and cook 30 seconds until fragrant.
- Add the cauliflower rice. Stir in the riced cauliflower and cook 3–4 minutes to evaporate extra moisture. You want it steamy and slightly tender, not mushy.
- Build the sauce. Add diced tomatoes (drained), tomato paste, broth, oregano, smoked paprika, cumin, and red pepper flakes if using. Stir well and simmer 3–5 minutes until thickened. Taste and season with more salt and pepper as needed.
- Stuff the peppers. Spoon the filling into each pepper, packing it down gently and mounding slightly on top.
- Bake. Cover the dish with foil and bake 20 minutes. Remove foil, sprinkle the cheese evenly over the peppers, and bake another 10–12 minutes, until the cheese is melted and lightly golden.
- Garnish and serve. Let the peppers rest 5 minutes. Top with chopped parsley or cilantro. Serve warm.
Why This Recipe Works
By swapping rice for cauliflower rice, you keep the texture and volume while trimming the carbs significantly. Browning the meat with onions, garlic, and spices builds a savory base that makes each bite rich and satisfying.
A quick simmer with tomatoes and broth pulls the filling together without making it watery. Finishing with cheese adds a golden, melty top that locks in moisture and flavor.
Using bell peppers as the vessel means you get a tender-crisp shell that holds up well and tastes naturally sweet. The recipe scales easily, and you can customize the protein, veggies, and cheese to suit your taste or fridge contents.
What You’ll Need
- 4 large bell peppers (any color; red and yellow are sweetest)
- 1 tablespoon olive oil
- 1 pound ground beef or ground turkey (85–93% lean works well)
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 2 cups riced cauliflower (fresh or frozen, thawed)
- 1 (14.5-ounce) can diced tomatoes (drained)
- 2 tablespoons tomato paste
- 1/2 cup low-sodium chicken or beef broth
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4–1/2 teaspoon red pepper flakes (optional, for heat)
- Salt and black pepper to taste
- 1 cup shredded cheese (mozzarella, Monterey Jack, or cheddar)
- Fresh parsley or cilantro, chopped, for garnish (optional)
Instructions
- Prep the peppers. Preheat your oven to 375°F (190°C).
Slice the tops off the bell peppers and remove the seeds and membranes. If they don’t stand straight, trim a thin slice from the bottom to level. Place them cut-side up in a baking dish.
- Soften the peppers (optional but helpful). For more tender peppers, add 1/4 inch of water to the baking dish, cover with foil, and bake for 10 minutes while you cook the filling.
Drain any water before stuffing.
- Brown the meat. Heat olive oil in a large skillet over medium-high heat. Add the ground beef or turkey, break it up, and cook until browned with some crispy bits. Season with a pinch of salt and pepper.
- Sauté the aromatics. Add the chopped onion and cook 3–4 minutes until softened.
Stir in the garlic and cook 30 seconds until fragrant.
- Add the cauliflower rice. Stir in the riced cauliflower and cook 3–4 minutes to evaporate extra moisture. You want it steamy and slightly tender, not mushy.
- Build the sauce. Add diced tomatoes (drained), tomato paste, broth, oregano, smoked paprika, cumin, and red pepper flakes if using. Stir well and simmer 3–5 minutes until thickened.
Taste and season with more salt and pepper as needed.
- Stuff the peppers. Spoon the filling into each pepper, packing it down gently and mounding slightly on top.
- Bake. Cover the dish with foil and bake 20 minutes. Remove foil, sprinkle the cheese evenly over the peppers, and bake another 10–12 minutes, until the cheese is melted and lightly golden.
- Garnish and serve. Let the peppers rest 5 minutes. Top with chopped parsley or cilantro.
Serve warm.
How to Store
- Refrigerator: Store leftovers in an airtight container for up to 4 days. Reheat in the oven at 325°F (165°C) for 12–15 minutes or microwave in 45-second bursts until hot.
- Freezer: Cool completely, wrap each pepper tightly, and place in a freezer-safe bag or container for up to 2 months. Thaw overnight in the fridge before reheating, or reheat from frozen covered with foil at 350°F (175°C) for 30–40 minutes.
- Meal prep tip: Keep the cheese off if you plan to freeze, then add it during reheating for a fresher melt.
Benefits of This Recipe
- Low in carbs, big on flavor: Cauliflower rice keeps the carbs low and the texture satisfying.
- High in protein: Ground meat delivers staying power and helps curb snack cravings later.
- Veggie-forward: Each serving packs a generous helping of bell pepper and tomatoes.
- Customizable: Swap proteins, spices, and cheeses to suit your mood or what’s in the pantry.
- Great for leftovers: Holds up well for lunches and quick dinners.
What Not to Do
- Don’t skip draining the tomatoes. Extra liquid can make the filling watery and the peppers soggy.
- Don’t overcook the cauliflower rice. It should be just tender in the skillet; it will cook more in the oven.
- Don’t use ultra-lean meat without added fat. A little fat boosts flavor and keeps the filling juicy.
If using very lean meat, add a teaspoon of olive oil.
- Don’t forget to taste and season. Salt and spices bring the whole dish into focus.
- Don’t bake uncovered the whole time. Covering first keeps the peppers tender; uncover later for that perfect cheesy top.
Alternatives
- Protein swaps: Use ground chicken, pork, or a mix like beef and Italian sausage. For a vegetarian option, try crumbled tempeh or a plant-based ground, and add 1/2 cup chopped mushrooms for umami.
- Cheese options: Mozzarella for stretch, cheddar for sharpness, pepper jack for heat, or feta for a tangy finish (sprinkle feta after baking so it doesn’t dry out).
- Flavor twists: Go Mexican-inspired with chili powder, cumin, and cilantro; Italian with basil and oregano; or Greek with oregano, lemon zest, and olives.
- Extra veggies: Stir in chopped spinach, zucchini, or kale. Sauté first to reduce moisture.
- Sauce swap: Replace tomato paste and part of the broth with 1/2 cup low-sugar marinara for a smoother, richer filling.
FAQ
Are bell peppers themselves low carb?
Yes.
Bell peppers are relatively low in carbs compared to many starchy vegetables. A medium pepper has roughly 6 grams of net carbs, which fits most low-carb approaches when paired with a low-carb filling.
Can I make these dairy-free?
Absolutely. Skip the cheese or use a good dairy-free melting cheese.
You can also drizzle a little olive oil over the peppers before the final bake for extra richness.
Do I have to pre-bake the peppers?
No, but pre-baking for 10 minutes makes them more tender and reduces overall bake time. If you prefer a firmer pepper, skip the pre-bake and add 5–10 minutes to the covered bake time.
How do I keep the filling from being bland?
Season each step. Salt the meat as it browns, taste after adding spices, and adjust once the sauce thickens.
Using smoked paprika, tomato paste, and a bit of heat from red pepper flakes makes a big difference.
Can I cook these in an air fryer?
Yes. Air fry stuffed peppers at 350°F (175°C) for about 12–15 minutes, add cheese, then cook 3–5 minutes more. Depending on size, you may need to cook in batches.
What can I serve with them?
A simple green salad with a lemony vinaigrette, roasted broccoli, or sautéed green beans works well.
If you’re not strictly low carb, a small side of quinoa or a slice of crusty bread is nice, too.
How do I prevent soggy peppers when reheating?
Reheat in the oven instead of the microwave when possible. Bake at a moderate temperature, uncovered, to evaporate steam and keep the edges a bit crisp.
Final Thoughts
Low Carb Stuffed Bell Peppers deliver comfort, color, and balance in one tidy package. They’re easy to make, easy to adapt, and easy to love on busy nights.
With a few smart steps—draining tomatoes, not overcooking the cauliflower, and layering flavors—you’ll get a dinner that tastes like you fussed over it. Keep this one in your rotation, and you’ll always have a reliable, wholesome option ready to go.