Keto Stuffed Pepper Casserole

A low-carb version of classic stuffed peppers — all the flavor, much easier to make, and perfect for meal prep.

Ingredients (6 servings)

Main Ingredients

• 1½ lbs (680 g) ground beef (80/20 works well)
• 3 medium bell peppers (mixed colors), diced
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 can (14–15 oz) diced tomatoes, drained
• 1 can (8 oz) tomato sauce
• 1½ cups cauliflower rice
• 2 tsp Italian seasoning
• 1 tsp smoked paprika
• ½ tsp red pepper flakes (optional)
• Salt and black pepper to taste
• 2 tbsp olive oil

Cheese Topping

• 2 cups shredded mozzarella
• ½ cup shredded cheddar
• 2 oz cream cheese, softened

Optional Add-Ins

• Sliced mushrooms
• Jalapeños
• Chopped spinach
• Fresh parsley or basil

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Equipment

• Large skillet
• 9×13-inch casserole dish
• Oven

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Instructions

1. Prep the Oven

Preheat oven to 375°F (190°C).

Grease a casserole dish lightly with olive oil or butter.

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2. Cook the Beef

Heat 1 tbsp olive oil in a large skillet over medium-high heat.

Add ground beef and cook until browned, breaking it apart as it cooks.

Drain excess grease if needed.

Season lightly with salt and pepper.

Transfer beef to a plate.

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3. Sauté the Vegetables

In the same skillet, add remaining olive oil.

Cook:

• onions for 3–4 minutes
• bell peppers for another 5 minutes
• garlic for 30 seconds

Vegetables should soften but still keep a little texture.

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4. Build the Filling

Return beef to skillet.

Add:

• diced tomatoes
• tomato sauce
• cauliflower rice
• Italian seasoning
• smoked paprika
• red pepper flakes

Simmer 5–7 minutes until slightly thickened.

Stir in cream cheese until fully melted and combined.

Taste and adjust seasoning.

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5. Assemble

Pour mixture into casserole dish.

Top evenly with mozzarella and cheddar cheese.

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6. Bake

Bake uncovered for 18–22 minutes until cheese is melted and bubbly.

For a browned top, broil 2–3 minutes at the end.

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Serving Suggestions

Serve with:

• garlic butter green beans
• a simple Caesar salad
• roasted broccoli
• avocado slices

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Keto Nutrition Estimate (Per Serving)

Approximate values:

• Calories: 430
• Protein: 28g
• Fat: 31g
• Net Carbs: 7–8g

(Carbs vary depending on tomato sauce and pepper size.)

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Meal Prep & Storage

• Refrigerate up to 4 days
• Freeze up to 2 months
• Reheat in oven at 350°F or microwave until hot

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Variations

Tex-Mex Version

Add:

• taco seasoning
• pepper jack cheese
• cilantro
• sour cream topping

Italian Version

Add:

• parmesan
• extra oregano
• spicy Italian sausage mixed with beef

Chicken Version

Swap beef for ground chicken or turkey and add extra olive oil for fat balance.

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Tips for Best Results

• Drain tomatoes well to avoid watery casserole.
• Don’t overcook peppers before baking.
• Freshly shredded cheese melts better than pre-shredded.
• Cauliflower rice should be dry — sauté briefly first if frozen.