This Keto Stuffed Pepper Casserole delivers all the flavors of classic stuffed peppers—savory beef, sweet bell peppers, tomato sauce, herbs, and melted cheese—without the high-carb rice. Instead, cauliflower rice creates a hearty texture while keeping carbohydrates low. The result is a rich, cheesy, satisfying one-pan meal ideal for meal prep and family dinners.
Yield
8 servings
Prep Time
20 minutes
Cook Time
45 minutes
Total Time
1 hour 5 minutes
Nutrition (Approximate Per Serving)
Calories: 465
Protein: 30 g
Fat: 33 g
Total Carbs: 10 g
Fiber: 3 g
Net Carbs: 7 g
Values vary based on ingredients used.
Equipment
Large Dutch oven or deep skillet
9×13-inch (23×33 cm) casserole dish
Cutting board
Chef’s knife
Mixing spoon
Cheese grater
Measuring cups and spoons
Ingredients
Meat Base
2 lb (900 g) ground beef (80/20 preferred)
1 tbsp olive oil (if needed)
1 medium yellow onion, diced
4 cloves garlic, minced
Peppers
2 large green bell peppers, diced
2 large red bell peppers, diced
1 large yellow bell pepper, diced
Why Use Multiple Colors?
Green peppers add a traditional stuffed-pepper flavor.
Red and yellow peppers provide sweetness and color.
The combination creates a more balanced casserole.
Seasonings
2 tsp sea salt
1 tsp black pepper
2 tsp Italian seasoning
1 tsp smoked paprika
1 tsp dried oregano
½ tsp crushed red pepper flakes (optional)
Tomato Mixture
1 can (14 oz / 400 g) diced tomatoes, drained
1 can (8 oz / 225 g) tomato sauce
2 tbsp tomato paste
½ cup beef broth
1 tbsp Worcestershire sauce
Rice Substitute
4 cups cauliflower rice
Fresh or frozen (thawed and squeezed dry).
Cheese Layer
2 cups shredded sharp cheddar
1 cup shredded mozzarella
½ cup grated Parmesan
Optional Creamy Upgrade
For a richer casserole:
4 oz (115 g) cream cheese, softened
Garnish
Fresh parsley
Fresh basil
Green onions
Extra Parmesan
Step 1: Prepare the Oven
Preheat oven to:
375°F (190°C)
Grease a 9×13-inch casserole dish.
Set aside.
Step 2: Brown the Beef
Heat a large Dutch oven over medium-high heat.
Add ground beef.
Cook:
8–10 minutes
Break into small crumbles.
Allow portions to brown deeply for maximum flavor.
Drain excess grease if necessary.
Step 3: Build the Aromatics
Add:
Onion
Garlic
Cook:
3–4 minutes
Until fragrant and softened.
Step 4: Cook the Peppers
Add:
Green pepper
Red pepper
Yellow pepper
Cook:
6–8 minutes
The peppers should soften while retaining slight texture.
Avoid overcooking.
The peppers will continue cooking in the oven.
Step 5: Add Seasonings
Stir in:
Salt
Pepper
Italian seasoning
Oregano
Smoked paprika
Red pepper flakes
Cook:
1 minute
This blooms the spices and intensifies flavor.
Step 6: Create the Sauce
Add:
Tomato paste
Cook:
1 minute
Stir continuously.
Then add:
Diced tomatoes
Tomato sauce
Beef broth
Worcestershire sauce
Mix thoroughly.
Bring to a gentle simmer.
Cook:
5 minutes
Until slightly thickened.
Step 7: Add Cauliflower Rice
Stir in:
Cauliflower rice
Cook:
4–5 minutes
The cauliflower absorbs excess moisture while maintaining texture.
The mixture should be thick and spoonable.
Not watery.
Step 8: Optional Creamy Upgrade
For extra richness:
Add softened cream cheese.
Stir until completely melted and incorporated.
This creates a luxurious texture and helps bind the casserole.
Step 9: Add First Cheese Layer
Mix into the filling:
1 cup cheddar
½ cup mozzarella
Stir until partially melted.
This distributes cheesy flavor throughout the casserole.
Step 10: Assemble
Transfer mixture to prepared casserole dish.
Spread evenly.
Press lightly to eliminate air pockets.
Step 11: Top with Cheese
Combine:
Remaining cheddar
Remaining mozzarella
Parmesan
Sprinkle evenly over the surface.
Cover edge-to-edge for a complete cheese crust.
Step 12: Bake
Bake uncovered at:
375°F (190°C)
For:
20–25 minutes
Until:
Bubbling around edges
Cheese fully melted
Internal temperature reaches 165°F (74°C)
Step 13: Broil for Golden Finish
Switch oven to broil.
Broil:
2–4 minutes
Until:
Golden brown
Lightly blistered
Watch carefully.
Cheese can burn quickly.
Step 14: Rest
Allow casserole to rest:
10–15 minutes
This helps it set for cleaner servings.
Serving Suggestions
Serve with:
Caesar Salad
Roasted Asparagus
Garlic Butter Mushrooms
Sliced avocado
Ultimate Flavor Variations
Tex-Mex Stuffed Pepper Casserole
Add:
1 tsp cumin
1 tsp chili powder
Pepper jack cheese
Jalapeños
Top with avocado and cilantro.
Italian Stuffed Pepper Casserole
Replace cheddar with:
Mozzarella
Provolone
Add:
Fresh basil
Extra oregano
Sausage & Beef Version
Replace half the ground beef with Italian sausage.
This creates a deeper, richer flavor profile.
Bacon Cheeseburger Version
Add:
8 slices cooked bacon, chopped
Mix into filling before baking.
Storage
Refrigerator
Store covered up to:
4 days
Freezer
Freeze tightly wrapped for:
Up to 3 months
Thaw overnight before reheating.
Reheating
Oven
350°F (175°C)
15–20 minutes
Best method for preserving texture.
Microwave
2–3 minutes per serving
Meal Prep Notes
This casserole is often even better the next day because the flavors continue to meld. It reheats exceptionally well, making it ideal for weekly keto meal prep.
The finished dish should have:
Tender peppers
Rich seasoned beef
Thick tomato sauce
Creamy cauliflower-rice texture
A deeply golden, bubbly cheese topping
All the comfort of traditional stuffed peppers, with only a fraction of the carbohydrates.
