Low-Carb Cauliflower Stuffed Pepper Casserole You’ll Crave

Skip the hour-long prep and the guilt. This is stuffed peppers reimagined—faster, lighter, and somehow even tastier.

You get all the savory, cheesy, zesty flavor without juggling wobbly pepper boats or tipping fillings onto the floor.

One pan, bold spices, and a smart cauliflower swap that keeps carbs low and satisfaction high. If “healthy” and “hearty” had a baby, this casserole would be it.

Why Everyone Loves This Recipe

This dish hits the sweet spot: comfort food vibes with a low-carb twist that actually tastes like a win. It’s meal-prep friendly, family-approved, and weeknight-easy.

The texture nails that stuffed-pepper feel, and the flavors—garlic, paprika, juicy beef or turkey, melted cheese—do all the heavy lifting. Plus, it’s customizable, so your fridge odds and ends finally get their moment.

Low-Carb Cauliflower Stuffed Pepper Casserole You’ll Crave

Recipe by Wendy CarterCourse: Beef, Dinner

Servings

6

servings

Prep time

15

minutes

Cooking time

40

minutes

Calories

310

kcal

Ingredients

• 1 lb (450 g) ground beef or ground turkey

• 1 medium onion, diced

• 3 bell peppers, diced (mix of red, yellow, green for color)

• 4 cups riced cauliflower (fresh or frozen, thawed)

• 2 cloves garlic, minced

• 1 cup low-sodium tomato sauce or crushed tomatoes

• 2 tbsp tomato paste

• 1 tsp smoked paprika

• 1 tsp dried oregano

• 1/2 tsp ground cumin (optional for depth)

• 1/2–1 tsp red pepper flakes (optional heat)

• 1 cup shredded mozzarella

• 1/2 cup shredded sharp cheddar (or more mozzarella)

• 2 tbsp olive oil

• Salt and black pepper, to taste

• Fresh parsley or cilantro, chopped, for garnish

Step-by-Step Instructions

• Preheat and prep: Set oven to 375ºF (190ºC). Lightly grease a 9×13-inch baking dish.
• Sauté the aromatics: Heat 1 tbsp olive oil in a large skillet over medium heat. Add onion and a pinch of salt; cook 3–4 minutes until translucent. Stir in garlic for 30 seconds.
• Brown the meat: Add ground beef or turkey. Season with salt, pepper, smoked paprika, oregano, and cumin. Cook, breaking it up, until browned and no longer pink, about 6–8 minutes. Drain excess fat if needed.
• Bell pepper time: Add diced bell peppers to the skillet with 1 tbsp olive oil if dry. Cook 3–4 minutes to soften slightly. We want them tender-crisp, not mushy.
• Sauce it up: Stir in tomato sauce, tomato paste, and red pepper flakes. Simmer 2–3 minutes until thickened. Taste and adjust salt/pepper.
• Fold in the cauli rice: Add riced cauliflower. Cook 3–4 minutes, stirring, until it absorbs flavors and releases some moisture. You want it steamy, not soggy.
• Assemble: Transfer mixture to the baking dish. Top evenly with mozzarella and cheddar.
• Bake: Bake 15–18 minutes until cheese is melted and bubbly. For browned edges, broil 1–2 minutes at the end. Keep an eye on it—cheese can go from golden to “oops” fast.
• Garnish and serve: Rest 5 minutes. Sprinkle with chopped parsley. Slice, plate, and enjoy like the kitchen champion you are.

Storage Made Simple

• Fridge: Store in an airtight container for up to 4 days. Reheats like a dream.
• Freezer: Cool completely, portion into freezer-safe containers, and freeze up to 3 months. Thaw overnight in the fridge.
• Reheat: Microwave 60–90 seconds per portion or bake at 325°F (165°C) for 12–15 minutes.
  

  If it looks dry, add a spoon of tomato sauce or a splash of broth before reheating.

Health Benefits

• Low-carb, high-satiety: Cauliflower cuts carbs while fiber keeps you full. That’s what we call a win-win.
• Protein-forward: Ground beef or turkey delivers the protein your muscles crave. FYI, protein also supports better appetite control.
• Micronutrient-rich: Bell peppers bring vitamin C, antioxidants, and color that screams “eat me.”
• Lower calories, big flavor: Smart fats and spices mean taste without caloric chaos.

Nutrition Stats

Approximate per serving (1/6 of casserole), using lean ground turkey and the cheeses listed:

• Calories: ~310
• Protein: ~27 g
• Fat: ~17 g
• Carbs: ~12 g
• Fiber: ~4 g
• Net Carbs: ~8 g
• Sodium: ~600–700 mg (varies by sauce and cheese)

Numbers will shift based on meat choice, cheese amount, and sauce brand.

If you’re tracking, plug your exact ingredients into your favorite app, IMO the safest bet.

Preventing Common Errors

• Watery casserole? Don’t skip pre-cooking the cauliflower rice with the sauce. It steams off excess moisture.
• Rubbery cheese? Bake just until melted and bubbly. Overbaking dries it out.
• Bland flavor? Season at each step—meat, sauce, and final taste test.
  

  Salt is a flavor elevator, not the villain.

• Soggy peppers? Keep their sauté quick. They’ll finish in the oven.
• Grease overload? Drain the meat if using higher-fat beef to keep textures balanced.

Variations You Can Try

• Italian-style: Add fennel seeds, basil, and swap mozzarella for provolone. Finish with a dusting of grated Parmesan.
• Southwest flair: Use chili powder, cumin, and a handful of sliced jalapeños.
  

  Top with pepper jack and a spoon of salsa.

• Greek-inspired: Add spinach, olives, oregano, and feta. Finish with lemon zest for brightness.
• All-veggie: Swap meat for finely chopped mushrooms and zucchini. Add 1–2 tbsp soy sauce or coconut aminos for umami.
• Extra protein: Stir in cooked quinoa or riced hearts of palm if you’re not strictly low-carb—still light, still delicious.
• Dairy-free: Use your favorite dairy-free shreds or a cashew cream drizzle and skip the cheddar.

FAQ

Can I use frozen cauliflower rice?

Yes.

Thaw it and squeeze out excess moisture with a towel if it’s very wet. Then sauté as directed to drive off water before baking.

What meat works best?

Lean ground turkey for lighter calories, 85/15 beef for richer flavor. Chicken works too.

If using very lean meat, add 1 tsp olive oil for mouthfeel.

Is this keto-friendly?

It’s low in net carbs and typically fits keto. Choose a no-sugar-added tomato sauce and watch cheese portions to stay within your macros.

Can I make it ahead?

Assemble up to the cheese, cover, and refrigerate 24 hours. Bake an extra 5–10 minutes since it’ll be cold going into the oven.

How do I avoid a dry casserole?

Don’t overbake, and ensure your sauce-to-cauliflower ratio is balanced.

If the mixture looks too stiff before baking, stir in a few tablespoons of tomato sauce or broth.

What can I serve with it?

A crisp side salad, roasted green beans, or simple sautéed greens. If you want more comfort, a dollop of Greek yogurt on top is a power move.

Chef’s Final Word

This Low-Carb Cauliflower Stuffed Pepper Casserole gives you the flavors you crave with the speed you need—no fussy pepper boats, zero flavor FOMO.

It’s flexible, forgiving, and ready to rescue your weeknights.

Make it once; it’ll be on repeat before your oven even cools. Now go claim that “what smells amazing?” compliment—you earned it.