These Keto Italian Stuffed Peppers are bursting with the savory goodness of Italian cheeses, ground chicken, cauliflower rice, and a robust tomato sauce. They also align with a low-carb ketogenic diet (you'll seriously never know!). These peppers are the perfect combination of indulgent taste and keto-friendly ingredients, making them an ideal choice for a wholesome family meal.
My journey with stuffed peppers has been full of delicious experiments, from wild rice fillings to quinoa blends. (Which are all delicious by the way!)
Now, as we embrace lower-carb meals, I've created a nourishing and flavorful bell pepper recipe that's truly to die for!
This delicious recipe strikes the perfect balance of Italian flavors, marrying them with the lightness of a low-carb meal.
Some of my other low-carb crowd-pleasing dishes to try are bacon ranch keto chicken and cauliflower rice casserole, keto spinach artichoke chicken casserole, and keto BBQ chicken casserole.
If you're following a keto diet, our clean keto meal plan and guide will support your low-carb journey.
And here's a tip: Instead of using aluminum foil, which many traditional stuffed pepper recipes recommend, we employ a couple of clever techniques to achieve that perfectly melted cheese and tender bell pepper without the unwanted addition of aluminum to your food.
As you prepare to create this easy dinner, take a moment to set some healthy intentions.
For guidance on making those intentions impactful, check out our guide: How to Manifest with Intentions and Affirmations.
Jump to:
Ingredients
Bell Peppers: To brighten your dish, opt for a mix of red, green, and orange peppers. Green bell peppers have the lowest carbs. However, the other colors are only slightly higher. Organic is best.
Ground Chicken: Select organic pasture-raised ground chicken to ensure the best quality protein.
Cauliflower Rice: Make your own from a fresh, organic cauliflower head, or use organic frozen cauliflower rice.
Garlic: Fresh, organic garlic minced by hand will provide the most potent flavor and health benefits.
Marinara Sauce: It's best to make your own, or reach for a jar of organic, no-sugar-added marinara sauce to keep things keto.
Diced Tomatoes: Fresh is ideal, but if you're using canned, go for an organic variety with no added sugars.
Ricotta Cheese: Choose organic ricotta and consider the full-fat version for extra richness.
Parmesan Cheese: Grating your parmesan cheese from a block can enhance the flavor and avoid the added starches found in pre-shredded varieties.
Mozzarella Cheese: As with parmesan, block mozzarella cheese, preferably organic, shredded fresh at home, melts beautifully and tastes better.
Avocado Oil: An excellent source of healthy fats, organic avocado oil is perfect for cooking at high heat.
Substitutions and Variations
Bell Peppers: If you fancy a different presentation, slice large bell peppers into halves to create open-faced boats brimming with filling. This makes for easier eating and can also be a different way to serve it to guests.
Ground Meat: While ground chicken is lean and tasty, feel free to swap with ground turkey or ground beef. You could even try ground Italian sausage or finely shredded chicken.
Rice Substitute: Swap out cauliflower rice with broccoli rice- or if you aren't full keto, try quinoa or wild rice!
Ricotta Layers: Instead of mixing ricotta into the meat mixture, try layering it lasagna-style for a varied texture that allows you to experience the creamy cheese in distinct, luscious bites.
How to Make Keto Italian Stuffed Peppers
Step 1: Preheat oven to 375°F. Boil a large pot of water over medium-high heat. Take the whole peppers and neatly slice off their tops, set aside. Scoop out the insides creating hollow bell pepper shells. Boil for 3-5 minutes, just enough to soften. Carefully remove, and set them upside down on a towel to drain off excess moisture.
Step 2: Saute chopped onions and garlic in avocado oil in a large skillet over medium heat for 1-2 min. Crumble the ground meat into the skillet, letting it cook and brown evenly.
Step 3: Into the same frying pan, add the cauliflower rice, diced tomatoes, marinara sauce, Italian seasoning, and crushed red pepper flakes. Stir the meat sauce, letting everything cook together for 5-7 minutes. Once off the heat, let it cool just a tad then gently fold in the ricotta.
Step 4: Stuff the peppers. In a large baking dish, take the bell pepper shells and spoon the meat mixture into each.
Step 5: It’s time to bring on the cheese. Cover the tops of the stuffed peppers with Parmesan and mozzarella
Step 6: Slide the peppers into your preheated oven. Let them bake peacefully for 20 minutes. Then, place the tops of the bell peppers back on top. Bake for 10 minutes more.
Step 7: Let the peppers rest for a few moments. Just before serving, garnish each pepper with a sprinkle of fresh basil. Enjoy!
Hint: When using canned tomatoes for your stuffing, make sure to drain off any excess liquid to keep the filling from becoming too watery. Always opt for organic tomatoes in BPA-free cans to ensure the best quality and benefits for your delicious dish.
Top tip
You can savor these stuffed peppers two ways: slice through the pepper with each bite to get a bit of everything, or go ahead and slice and dice it all up. (This is what I like to do!) Toss it together, and enjoy every flavorful forkful mixed in. Either way, it's divine!
Recipe FAQ's
All bell peppers are keto-friendly, but their carb content varies slightly by color. Green peppers are the lowest in carbs, followed by yellow and red peppers. However, the difference is minimal, making all colors of bell peppers a great choice for adding flavor, vitamins, and color to your keto meals without significantly impacting your carb limit.
Yes, we recommend blanching the peppers in boiling water for 3-5 minutes before stuffing. This process softens the peppers, making them more palatable and reducing the overall cooking time in the oven. It ensures that the peppers and the filling cook evenly for a tender pepper.
The typical daily net carb intake on the keto diet is around 50 grams, aiming to keep your body in a state of ketosis. However, individual carb limits can vary based on factors like age, gender, body composition, and level of physical activity. It's important to adjust your carb intake to what best fits your body and goals, possibly consulting with a healthcare provider or nutritionist for personalized advice.
More Keto Recipes
Looking for other keto recipes like this? Try these:
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Recipe
Cheesy Keto Italian Stuffed Peppers with Cauliflower Rice
Equipment
- large skillet
- Casserole dish or cooking sheet
Ingredients
- 4 bell peppers any color
- 1 pound ground chicken
- 2 cups cauliflower rice
- ½ cup onions diced
- 2 cloves garlic minced
- 1 ½ cups marinara sauce choose a low-sugar, keto-friendly variety
- ¾ cup diced tomatoes fresh or canned without added sugars
- 1 cup ricotta cheese
- ¼ cup Parmesan cheese freshly grated
- ½ cup mozzarella cheese shredded
- 2 tablespoons avocado oil
- 1 teaspoon Italian seasoning
- ½ teaspoon crushed red pepper flakes optional, for added heat
- Salt and pepper to taste
- basil leaves freshly minced for garnish
Instructions
- Prep the Bell Peppers: Preheat your oven to 375°F (190°C). Bring a large pot of water to a boil. Cut the tops off the bell peppers, saving the tops, and remove seeds and membranes. Blanch the peppers in boiling water for 3-5 minutes to soften. Remove and drain upside down on a towel.
- Cook Chicken Mixture: Heat the avocado oil in a large skillet over medium heat. Add the onions and garlic, cooking until soft and fragrant. Add the ground chicken, breaking it apart. Cook until browned and no longer pink. Season with salt and pepper.
- Add Cauliflower Rice, Tomatoes, Marinara, and Seasonings: Stir in the cauliflower rice, diced tomatoes, marinara sauce, Italian seasoning, and crushed red pepper flakes into the skillet with the chicken mixture. Cook for 5-7 minutes, until the cauliflower rice is tender and the mixture has absorbed the flavors. Remove from heat and cool slightly before gently folding in the ricotta cheese.
- Stuff the Peppers: Fill each blanched bell pepper with the chicken and cauliflower mixture. Place them on a casserole dish or cooking sheet.
- Top with Cheeses: Sprinkle with Parmesan cheese, then cover with shredded mozzarella cheese.
- Bake: Bake in the preheated oven for 20 minutes. Then, place the saved pepper tops on each pepper and continue baking for the last 10 minutes, or until the cheese is bubbly and golden, and the peppers are heated through.
- Garnish and Serve: Let the peppers cool slightly, then garnish with fresh basil leaves. Serve warm.
Sonja says
I don't usually do stuffed peppers, but can totally get on board with this super yummy cheesy version! The cauliflower rice makes them even better than classic rice.
Natalie Perry says
yum!
Liz says
These were delicious!!! I made them for dinner and was happy to eat the leftovers for lunch the next day!
Natalie Perry says
I love these Keto Italian Stuffed Peppers as leftovers too!
Nicole Kendrick says
Thank you for sharing this recipe
Natalie Perry says
you are welcome!