Indulge in the rich flavors of our Keto Italian Stuffed Peppers, a recipe that's sure to become a cherished addition to your weekly rotation. These peppers are bursting with the savory goodness of Italian cheeses, ground chicken, and a robust tomato sauce, all while aligning 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.
Our journey with stuffed peppers has been full of delicious experiments, from wild rice fillings to quinoa blends.
Now, as we embrace lower-carb meals, we've created a bell pepper recipe that's as nourishing as it is flavorful. Drawing inspiration from our crowd-pleasing dishes like bacon ranch chicken and cauliflower rice casserole and BBQ chicken casserole, we've crafted these stuffed peppers with cauliflower rice to perfection.
This great recipe strikes the perfect balance of Italian flavors, marrying them with the lightness of a low-carb meal.
If you're on a keto diet, our clean keto meal plan and guide are here to support your low-carb journey.
And here's a tip: Instead of using aluminum foil, which many traditional stuffed peppers 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 free guide.
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Ingredients
Bell Peppers: Opt for a mix of red, green, and orange peppers to brighten your dish. Green bell peppers have the lowest carbs. The other colors are only slightly higher, this may be helpful for those who are working to restrict carbs as much as possible. Organic is best to avoid pesticides.
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.
Onions
Garlic: Fresh, organic garlic minced by hand will provide the most potent flavor and health benefits.
Marinara Sauce: Always reach for a jar of organic, no-sugar-added marinara sauce to keep things keto and full of flavor.
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 own 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 fresher.
Avocado Oil: An excellent source of healthy fats, organic avocado oil is perfect for cooking at high heat.
Italian Seasoning
Red Pepper Flakes
Sea Salt and Black Pepper
Fresh Basil
Instructions
Prep the Bell Peppers: 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.
Cook Chicken Mixture: 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.
Add Cauliflower Rice, Tomatoes, Marinara, and Seasonings: Into the same frying pan, add the cauliflower rice the diced tomatoes, and the marinara sauce. Sprinkle in the 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 before you fold in the ricotta.
Stuff the Peppers: In a large baking dish, take the bell pepper shells and spoon the meat mixture into each
Top with Cheeses: It’s time to bring on the cheese. Cover the tops of the stuffed peppers with Parmesan and mozzarella
Bake: 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.
Garnish and Serve: 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 health benefits for your delicious dish.
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 not only makes for easier eating but can also be a delightful way to serve it to guests.
Ground Meat: While ground chicken is lean and tasty, feel free to swap in ground turkey for a similar nutritional profile, or opt for ground beef for a richer flavor. For an extra Italian twist, ground Italian sausage is your go-to, or if you prefer texture, try finely shredded chicken.
Rice Substitute: Swap out cauliflower rice with broccoli rice for an interesting twist in flavor and additional color.
Tomatoes: Fresh-cut tomatoes can be a vibrant substitute for canned, adding a touch of garden-fresh zest.
Herbs: Infuse the meat sauce with fresh herbs like thyme or oregano for an aromatic lift. Green onions or fresh parsley can also be sprinkled on top for a fresh, herby crunch.
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.
Remember, the tops of the peppers can be diced and added to the meat sauce for zero waste and extra pepper flavor.
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 it all up, give it a good toss, and enjoy every flavorful forkful mixed. Either way, you're in for a treat!
FAQ
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, resulting in a perfectly tender stuffed 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.
Keto Recipes
Looking for other keto recipes like this? Try these:
Recipe
Keto Italian Stuffed Bell Peppers
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.
Notes
Nutrition
Final Thoughts
We love seeing how you bring these dishes to life in your kitchen. If you've tried this recipe, don't hesitate to share your experiences in the comments below. Your insights and variations enrich our community and inspire others to explore the joys of healthy eating.
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Be well,
Natalie
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