Keto Stuffed Pepper Casserole

• Total Time: 50 minutes

• Prep Time: 15 minutes

• Cook Time: 35 minutes

• Intensity/Difficulty: Easy (Great for beginners!)

• Cuisine: American / Keto

• Method: Stovetop + Baking

---

Why This Recipe Works (The Keto Logic)

Traditional stuffed peppers rely heavily on white rice to bulk up the filling. A single cup of cooked rice packs roughly 45g of net carbs. By switching to cauliflower rice, we cut the carbs drastically while maintaining the “bulk” and texture we crave. Furthermore, the addition of full-fat cheese and ground beef ensures you hit your high-fat macros to stay satiated for hours.

---

Ingredient List

US Standard & Metric provided for accuracy.

For the Filling:

• 2 lbs (900g) 80/20 ground beef (or ground turkey for leaner option)

• 1 tbsp (15ml) avocado oil or olive oil

• 3 large bell peppers (mix of red, yellow, green), diced into 1/2-inch pieces

• 1 medium yellow onion, diced

• 4 cloves garlic, minced

• 1 tsp salt

• 1/2 tsp black pepper

• 2 tsp Italian seasoning

• 1 tsp smoked paprika

• 1/4 tsp red pepper flakes (optional, for heat)

• 1 can (15 oz / 425g) diced tomatoes, undrained

• 1 can (6 oz / 170g) tomato paste

• 1 tbsp Worcestershire sauce (check label for sugar-free varieties)

• 4 cups (400g) riced cauliflower (fresh or frozen—do not thaw if frozen)

• 1 cup (240ml) beef broth

For the Topping:

• 2 cups (226g) shredded mozzarella cheese

• 1/2 cup (50g) grated Parmesan cheese

• Fresh parsley or basil for garnish (optional)

---

Equipment Needed

• Large (12-inch) oven-safe skillet or Dutch oven

• Wooden spoon or spatula

• Cutting board and knife

• Measuring cups/spoons

---

Instructions: Step-by-Step

Phase 1: The Sauté (Intensity: Easy)

1. Preheat your oven to 375°F (190°C).

2. Heat the avocado oil in your large oven-safe skillet over medium-high heat.

3. Add the diced bell peppers and onion. Sauté for 5–7 minutes until they begin to soften and the edges get a slight char.

4. Add the minced garlic and sauté for 1 minute until fragrant.

Phase 2: The Browning

5. Push the vegetables to the edges of the pan and add the ground beef to the center.

6. Break the beef up with a wooden spoon. Brown for 6–8 minutes, until no pink remains. Do not drain the fat—fat is flavor and keeps the casserole keto-friendly.

7. Season the meat and veg mixture with salt, pepper, Italian seasoning, smoked paprika, and red pepper flakes.

Phase 3: The “Rice” & Simmer

8. Stir in the tomato paste and cook for 1 minute to remove the metallic, raw flavor.

9. Pour in the diced tomatoes (with juices), beef broth, and Worcestershire sauce. Stir to combine.

10. Bring the mixture to a gentle simmer.

11. Add the riced cauliflower. Stir thoroughly to ensure the cauliflower is evenly distributed and soaking up all that tomato-beef juice.

12. Reduce heat to medium-low. Cover and let it simmer for 10 minutes. This allows the cauliflower to soften and absorb the flavors.

Phase 4: The Cheesy Finish

13. Remove the lid. Taste the filling and adjust salt/pepper as needed.

14. Turn off the stovetop heat. Sprinkle the top evenly with shredded mozzarella followed by the grated Parmesan.

15. Transfer the skillet to the preheated oven.

16. Bake, uncovered, for 15–20 minutes, or until the cheese is melted, bubbly, and starting to turn golden brown in spots.

17. For a deeper browning, switch the oven to Broil for the final 1–2 minutes. Watch it closely so it doesn’t burn.

Phase 5: The Rest

18. Remove from the oven. Let the casserole rest for at least 5 minutes before serving. This allows the casserole to set, preventing it from turning soupy on the plate.

19. Garnish with fresh parsley and serve.

---

Chef’s Tips for Perfect Results

• Don’t skip the sear: Getting a good sear on the peppers and beef adds a layer of umami that boiling/steaming can’t achieve.

• Frozen Cauliflower: If using frozen riced cauliflower, add it directly from the freezer. Do not thaw it first, as it will become mushy.

• Moisture Control: Bell peppers and cauliflower hold water. By cooking them uncovered in the oven, we allow some of that steam to escape, concentrating the flavor.

• Dairy-Free: Substitute the cheese with a high-quality dairy-free mozzarella and omit the Parmesan. Nutritional yeast can be sprinkled for a cheesy flavor.

---

Variations & Substitutions

• Mexican Fiesta: Swap Italian seasoning for cumin and chili powder. Use Pepper Jack cheese instead of mozzarella.

• Italian Sausage: Replace 1 lb of ground beef with hot or sweet Italian sausage (remove casing).

• Add Mushrooms: 8 oz of sliced cremini mushrooms sautéed with the onions adds volume and an earthy flavor for almost zero carbs.

---

Storage & Meal Prep

• Fridge: Store in an airtight container for up to 5 days.

• Freezer: This casserole freezes beautifully. Portion into individual containers and freeze for up to 3 months. Thaw overnight in the refrigerator.

• Reheating: Reheat in the microwave or in a 350°F oven until warmed through. Add a splash of beef broth if it looks dry.

---

Nutrition Information

Serving size: 1 generous scoop (approximately 1.5 cups). Recipe yields 6 servings.

(Nutrition is an estimate and will vary based on specific brands of ingredients and fat content of meat used.)

---

The Final Word

Keto doesn’t mean deprivation. This casserole proves that you can have a hearty, comforting meal that feels like cheating but keeps you firmly in ketosis. It checks every box: cheesy, meaty, savory, and incredibly satisfying. Whether you are on Day 1 of Keto or you’re a seasoned low-carb veteran, this Stuffed Pepper Casserole deserves a permanent spot in your dinner rotation.