Stuffed Peppers

These healthy stuffed peppers are made without rice. Instead, I use cauliflower in the very flavorful, well-seasoned mixture. You can make them keto too!

I love making this recipe not just because it is so delicious. This recipe also evokes strong childhood memories for me.

Grandma’s peppers

My late grandma Chava used to make amazing stuffed peppers and stuffed cabbage leaves (I make cabbage casserole instead).

Sadly, she passed away way too young when I was only twelve years old, so my memories of her are dull and scattered. But some of the sharpest memories are food memories.

Grandma was an amazing cook. She stuffed her vegetables with a mixture of rice, tomatoes, and seasonings. Just like all her dishes, something about the way she seasoned food made it taste wonderful.

Grandma belonged to a different generation. A generation of women who worked hard in the kitchen, cooked without recipes and created masterpieces out of the simplest ingredients.

There were no blogs back then, no fancy grains and high-end oils, yet her food tasted so good, that some flavors linger even after 30 long years.

These days I make my own version of her recipe, attempting to make it just a little healthier. It’s nothing like grandma’s, but it is very good.

The ingredients needed for this recipe

Traditionally, you fill the peppers with a mixture of ground beef, rice, and seasonings.

I make these healthy stuffed peppers without rice, using cauliflower rice instead. It’s a healthy and keto option that works well to absorb the juices and flavors as the peppers bake in the oven.

Here’s an overview of the ingredients you’ll need (the exact measurements are listed in the recipe card below):

1. Tomato paste (omit for a keto version)
2. Minced garlic
3. Kosher salt and black pepper
4. Spices: chili powder, cumin, and paprika
5. Bell peppers
6. Riced cauliflower (uncooked)
7. Olive oil
8. Chopped onion
9. Lean ground beef
10. Chopped cilantro
11. Shredded sharp cheddar

What seasonings to use?

I like to give this dish Mexican inspired flavors and warmth by using chili powder, cumin, paprika, and cilantro.

I also add onion, garlic and tomato paste. The cheese adds wonderful flavor and creaminess. Be sure to use sharp cheddar cheese – it does make a difference.

How to make healthy stuffed peppers without rice

Scroll down to the recipe card for the detailed instructions. Here are the basic steps:

1. Start by mixing the tomato paste with the garlic and the spices.
2. Cook the riced cauliflower, the onion, and the ground beef in olive oil.
3. Stir in the seasoning mixture.
4. Remove from heat and stir in the cilantro and the cheese.
5. Stuff the bell peppers with the mixture. Spray them with olive oil.
6. Bake 30 minutes at 350°F.

Is this a healthy recipe?

I believe it is. I make these healthy stuffed peppers without rice, opting for cauliflower instead. Sweet bell peppers are very healthy, and so are lycopene-rich tomato paste and onions. This is certainly a vegetable-heavy dish!

Some experts advise us to limit red meat, adding that grass-fed beef is possibly healthier. But fresh unprocessed meat is very nutritious and I believe it does have a place in a healthy diet, in moderation. Especially when accompanied by plenty of vegetables.

Keto stuffed peppers

Despite being a healthy recipe, this is not a low carb dish, mostly because of the tomato paste.

So if you’re on a keto or very low carb diet, I suggest you omit the tomato paste. In addition, use six medium bell peppers instead of four large ones, dividing this recipe into six servings instead of four. This will considerably lower the carb content.

A serving of this keto version has 14 grams of carbs and 4 grams of fiber. Still not super low carb and perhaps not something you would choose to eat every day, but manageable on occasion.

Do you need to blanch the peppers?

I don’t think it’s necessary. I bake them in the oven for 30 minutes, which gives them plenty of time to soften without becoming mushy.

If you feel that your peppers are not tender enough after 30 minutes, add 5-10 more minutes to the baking time. Loosely cover the top with foil to prevent the filling from drying out.

What to serve with healthy stuffed peppers?

You don’t really need to serve them with a side dish. They make a complete meal of meat and cheese plus lots of vegetables.

However, if you wish, you can add a simple side such as sauteed kale or roasted vegetables. You can roast the vegetables in the same oven as the peppers, slightly increasing the cooking time.

What about leftovers?

Keep leftovers in the fridge, in a sealed container, for up to 4 days. Reheat them gently, in the microwave on 50% power, or in a 350F oven for 15 minutes. 

As long as you reheat them properly so that they are heated through, leftovers taste good. In fact, this is one of those dishes that taste even better the next day.

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4.96 from 124 votes

Stuffed Peppers

This healthy stuffed peppers recipe is made without rice. Instead, I use cauliflower rice in the very flavorful, well seasoned stuffing mixture.

Prep Time30 mins

Cook Time30 mins

Total Time1 hr

Course: Main Course

Cuisine: American

Keyword: bell peppers, ground beef

Servings: 4 servings

Calories: 547kcal

Author: Vered DeLeeuw

INGREDIENTS

• Olive oil cooking spray

Seasonings mix:

• 1 (6 oz can) tomato paste (omit for a keto version)
• 1 tablespoon minced garlic
• 1 teaspoon kosher salt or 1/2 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika

Stuffed peppers:

• 4 large bell peppers (6 small peppers for the keto option)
• 1 small cauliflower head, cut into large chunks
• 2 tablespoons olive oil
• 1 large onion, chopped (6 oz)
• 1 lb. lean ground beef (85/15)
• 1 cup chopped cilantro
• 4 oz shredded sharp cheddar

INSTRUCTIONS

• Preheat oven to 350 degrees F. Spray a square 8-inch baking dish with olive oil spray.
• In a small bowl, mix together the tomato paste, garlic, salt, pepper, chili powder, cumin and paprika. Set aside.
• Remove the tops of the peppers, core and seed them.
• Place the cauliflower in your food processor. Process until it resembles rice.
• Heat the olive oil in a large, deep saucepan over medium-high heat, about 2 minutes. Add the riced cauliflower, the onion and the beef and cook, stirring and breaking the beef up as it cooks, until the onion and cauliflower are soft and beef is lightly browned, 5-7 minutes.
• Add the seasoning mixture. Cook 2 more minutes, stirring, until everything is well blended. Remove from heat and stir in the cilantro and the cheese.
• Fill each bell pepper with 1/4 of the mixture, packing it in, and place the stuffed peppers on the prepared baking dish. Spray them with olive oil.
• Bake, uncovered, 30 minutes, until peppers are tender. Carefully remove from the baking dish into paper towels and let stand 10 minutes before serving.

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NOTES

Nutrition info for 1 serving of the low carb version (1 medium stuffed bell pepper): Calories 344, Fat 23g, Saturated Fat 9g, Sodium 383mg, Carbohydrate 14g, Fiber 4g, Sugars 5g, Protein 21g

NUTRITION INFO Nutrition info is approximate and may contain errors. It is calculated using the SparkPeople.com recipe calculator, and the carb count excludes sugar alcohols. Please feel free to make your own calculations. Please read the disclaimers in our Terms of Use carefully before using any of our recipes. Recommended and linked products are not guaranteed to be gluten-free. Please verify they are before using.

Nutrition Facts

Stuffed Peppers

Amount Per Serving (1 stuffed pepper)

Calories 547 Calories from Fat 315

% Daily Value*

Fat 35g54%

Saturated Fat 14g88%

Sodium 910mg40%

Carbohydrates 28g9%

Fiber 8g33%

Sugar 12g13%

Protein 33g66%

* Percent Daily Values are based on a 2000 calorie diet.

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