Keto Stuffed Pepper Casserole: A Flavorful Low-Carb Delight

If you’re following a ketogenic diet and craving the classic flavors of stuffed peppers without the carbs, this Keto Stuffed Pepper Casserole is your answer. This hearty and satisfying dish combines all the components of traditional stuffed peppers in a convenient casserole format, making it a perfect weeknight meal. With a rich blend of meats, vegetables, and cheese, this recipe is not only low-carb but also packed with flavor.

Ingredients

For the Casserole

  • 1 lb ground beef (or ground turkey for a lighter option)
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 medium bell peppers (any color), diced
  • 1 can (14.5 oz) diced tomatoes, drained
  • 1 cup cauliflower rice (fresh or frozen)
  • 1 teaspoon Italian seasoning
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt (adjust to taste)
  • 1/2 teaspoon black pepper
  • 1 cup shredded mozzarella cheese (plus more for topping)
  • 1/2 cup grated Parmesan cheese
  • 2 tablespoons olive oil (or avocado oil)

Optional Toppings

  • Fresh parsley, chopped (for garnish)
  • Sour cream (keto-friendly) for serving

Kitchen Tools Needed

  • Large skillet
  • 9×13 inch baking dish
  • Mixing spoon
  • Measuring cups and spoons
  • Knife and cutting board

Nutritional Information (per serving)

This recipe serves approximately 6 servings. Below is the estimated nutritional breakdown per serving:

  • Calories: 320
  • Total Fat: 21g
  • Saturated Fat: 9g
  • Cholesterol: 80mg
  • Sodium: 700mg
  • Total Carbohydrates: 9g
  • Dietary Fiber: 3g
  • Net Carbs: 6g
  • Protein: 25g
  • Weight Watchers SmartPoints: 6 points per serving

(Note: Nutritional values may vary based on specific ingredients used.)

Preparation Instructions

Step 1: Gather Ingredients and Tools

  1. Prep Your Workspace: Before you start cooking, ensure you have all your ingredients measured and your kitchen tools ready. This helps streamline the cooking process.

Step 2: Cook the Meat

  1. Heat the Oil: In a large skillet over medium heat, add 2 tablespoons of olive oil. Allow it to heat for a minute until shimmering.
  2. Add Ground Beef: Add 1 lb of ground beef to the skillet. Use a wooden spoon to break it apart as it cooks. Brown the meat for about 5-7 minutes, or until it is no longer pink. Drain any excess fat if necessary.

Step 3: Sauté Vegetables

  1. Add Onions and Garlic: Once the beef is browned, add 1 medium diced onion and 2 minced garlic cloves to the skillet. Sauté for about 3 minutes until the onions become translucent.
  2. Incorporate Bell Peppers: Add 2 diced bell peppers to the skillet and continue to sauté for an additional 3-4 minutes until the peppers soften.

Step 4: Combine Ingredients

  1. Add Cauliflower Rice: Stir in 1 cup of cauliflower rice (if using frozen, make sure to thaw and drain excess moisture). Mix well to combine.
  2. Incorporate Diced Tomatoes: Add 1 can of diced tomatoes (drained) to the skillet, along with 1 teaspoon of Italian seasoning, 1 teaspoon of smoked paprika, 1 teaspoon of salt, and 1/2 teaspoon of black pepper. Stir until well combined.

Step 5: Prepare for Baking

  1. Preheat the Oven: Preheat your oven to 350°F (175°C) while you finish preparing the casserole.
  2. Add Cheeses: Remove the skillet from heat and stir in 1 cup of shredded mozzarella cheese and 1/2 cup of grated Parmesan cheese. This will create a creamy mixture that binds all the ingredients together.
  3. Transfer to Baking Dish: Pour the meat and vegetable mixture into a 9×13 inch baking dish. Spread it evenly.

Step 6: Add Toppings and Bake

  1. Top with Cheese: Sprinkle additional 1/2 cup of shredded mozzarella cheese over the top of the casserole for a deliciously cheesy crust.
  2. Bake: Place the casserole in the preheated oven and bake for 25-30 minutes, or until the cheese is bubbly and golden brown.

Step 7: Cool and Serve

  1. Let it Cool: Once baked, remove the casserole from the oven and allow it to cool for about 5-10 minutes. This will make it easier to serve.
  2. Garnish: If desired, sprinkle with fresh chopped parsley before serving for a pop of color and added flavor.
  3. Serving Suggestion: Serve warm with a dollop of keto-friendly sour cream on top for added creaminess.

Tips for Success

  • Customize Your Peppers: Feel free to use a mix of different colored bell peppers for a more visually appealing dish. Each color has slightly different flavor profiles and nutritional benefits.
  • Make Ahead: This casserole can be prepared ahead of time. Assemble it and store it in the refrigerator for up to 24 hours before baking. Just add an extra 10-15 minutes to the baking time if it’s going into the oven cold.
  • Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven.
  • Freezing Option: This casserole freezes well. To freeze, allow it to cool completely, then wrap tightly in plastic wrap and foil. It can be stored in the freezer for up to 3 months. Thaw in the refrigerator overnight before reheating.

Conclusion

This Keto Stuffed Pepper Casserole is a wholesome, satisfying meal that captures the essence of traditional stuffed peppers while keeping your carbohydrate intake low. With just 6 SmartPoints per serving, it’s a great option for those on a ketogenic diet or anyone looking to enjoy a delicious and hearty meal without the carbs.

With its rich flavors and cheesy goodness, this casserole is perfect for family dinners, meal prep, or gatherings with friends. Enjoy the ease of preparation, the comfort of familiar flavors, and the health benefits of a low-carb diet. Happy cooking!