Your Diet Expert

If you love the idea of stuffed peppers but want something faster and easier, this Keto Stuffed Pepper Casserole gives you the same comforting flavors (beef, peppers, tomato, melty cheese) in a simple bake-and-serve dish. It’s perfect for busy weeknights, meal prep, or anyone who wants a hearty, healthy dinner that’s sugar-free and keto friendly.

What makes this Keto Stuffed Pepper Casserole stand out

• All the stuffed-pepper flavor, less fuss: No hollowing peppers or multiple pans — everything cooks together in one casserole dish.
• Protein-packed & filling: Ground beef + eggs + cheese make this an honest, satisfying meal for fitness lovers and busy families.
• Low-carb, blood-sugar friendly: Cauliflower rice replaces white rice; almond flour helps bind without adding sugar or gluten.
• Meal-prep friendly: Makes great leftovers and freezes well, so you can batch cook once and eat well all week.

Personal blogger note

The first time I made this casserole I intended to only test the flavor — I ended up plating a second helping before dinner was even over. It’s that kind of recipe: comforting, forgiving, and very easy to adapt to what you already have in your fridge.

Equipment (and why I like each item)

• Large skillet: Brown the meat and soften the veggies in one pan — this develops flavor and reduces liquid so the casserole won’t be watery.
• Mixing bowl: To mix the eggs, cheeses, and binder before folding into the meat mix so the casserole sets evenly.
• 9×13 (or 8×11) casserole dish: Gives the perfect depth for the beef-pepper mixture and a cheesy top layer.
• Spatula or wooden spoon: Strong enough to break up meat and fold ingredients without shredding the cauliflower.
• Measuring cups & spoons / kitchen scale: For repeatable results — low-carb baking and casseroles can be sensitive to ratios.
• Cheese grater (optional): Freshly grated cheese melts better and gives a cleaner finish.
• Aluminum foil: Helps prevent the top from over-browning while baking if needed.

Ingredients for Keto Stuffed Pepper Casserole (with swaps & why)

Yields: 6 servings

• 1.5 lb (680 g) ground beef (80/20) — juicy, flavorful base.
  Swap: ground turkey or chicken for leaner protein (add 1–2 tbsp olive oil).
• 2 tbsp olive oil — for sautéing; adds healthy fats.
  Swap: avocado oil or butter.
• 1 medium onion, finely chopped (≈110 g) — sweetness + depth.
  Swap: skip or use shallot/scallion for milder flavor.
• 3 medium bell peppers, diced (≈450 g) — red/green/yellow for color and pepper flavor.
  Swap: use 2 cups frozen diced peppers if fresh aren’t available.
• 2 cups riced cauliflower (≈200 g) — low-carb “rice” filler that soaks up flavors.
  Swap: finely chopped zucchini (squeeze excess water) for even lower carbs.
• ½ cup crushed tomatoes or sugar-free marinara (≈120 g) — classic tomato note without excess sugar.
  Swap: tomato paste + water if you want a thicker sauce.
• 8 oz (227 g) cream cheese, softened — makes the casserole creamy and cohesive.
  Swap: full-fat Greek yogurt (looser texture) or dairy-free cream cheese for non-dairy.
• 1½ cups shredded cheddar cheese (≈170 g) — melty, savory binder and topping.
  Swap: mozzarella for stretch, or pepper jack for heat.
• 2 large eggs — help the casserole set and hold together.
• 2 tbsp almond flour — light binder and helps absorb moisture (keeps net carbs low).
  Swap: omit or use 1 tbsp psyllium husk powder if you want more fiber and chew.
• ¼ cup grated Parmesan (≈25 g) — optional salty finish on top.
• 1 tsp dried oregano, 1 tsp ground cumin, ½ tsp smoked paprika, salt & pepper to taste — flavor backbone.
• Optional: chopped fresh cilantro, sliced avocado, or sour cream for serving.

Notes on substitutions: any cheese/cream-cheese swap will change final texture — keep that in mind and adjust baking time slightly.

Step-by-step cooking process (detailed & friendly)

1. Preheat oven & prep dish. Preheat to 200°C / 400°F. Lightly grease a 9×13-inch (or similarly sized) casserole dish.
2. Sauté aromatics. Heat 2 tbsp olive oil in a large skillet over medium heat. Add chopped onion and cook 3–4 minutes until translucent. Add diced bell peppers and cook another 4–5 minutes until slightly softened.
3. Brown the meat. Push veggies to the side, add the ground beef, break into small pieces, and brown fully (6–8 minutes). Drain excess fat if there’s a lot — you want a savory filling, not greasy.
4. Add cauliflower and tomatoes. Stir in riced cauliflower and ½ cup crushed tomatoes. Cook 3–4 minutes so the cauliflower softens and excess moisture reduces. Sprinkle in oregano, cumin, smoked paprika, salt and pepper; taste and tweak.
5. Make the creamy binder. In a separate bowl whisk together the cream cheese (softened), 2 eggs, almond flour, and about 1 cup of the shredded cheddar until smooth. This will be the mixture that binds the casserole.
6. Combine. Remove skillet from heat and let it cool for 1–2 minutes. Stir ¾ of the cheddar into the meat-pepper mixture, then pour the cream-cheese/egg mix evenly over the skillet contents and fold gently until thoroughly combined. The heat will help the cream cheese loosen into the mix.
7. Transfer to baking dish. Spread the mixture evenly into your prepared casserole dish. Smooth the top. Sprinkle remaining cheddar and the Parmesan over the top for a golden finish.
8. Bake. Cover loosely with foil and bake 20 minutes, then remove foil and bake another 10–15 minutes until bubbling and golden on top. The casserole should be set (no loose liquid). If the top browns too quickly, re-cover with foil.
9. Rest, slice & serve. Let the casserole rest 5–8 minutes to firm up before slicing. Garnish with chopped cilantro, sliced avocado, or a dollop of sour cream and a lime wedge if you like.

Health & nutrition insights

• Protein-rich & satiating: Ground beef, eggs, and cheeses supply high-quality protein to support recovery and satiety.
• Stable blood sugar: Uses cauliflower rice and sugar-free tomatoes; sweeteners are avoided — this helps prevent spikes and crashes.
• Healthy fats for energy: Olive oil, cream cheese, and cheese provide fats that keep you fuller between meals and support ketosis for keto followers.
• Veggies + fiber: Bell peppers and cauliflower add micronutrients and fiber for digestion and fullness.

Serving & pairing ideas

• Serve with a crisp mixed-leaf salad dressed with olive oil and lemon for freshness.
• Spoon over cauliflower mash for extra comfort.
• Top individual portions with avocado, cilantro, and a squeeze of lime for brightness.
• Great as a meal-prep main — portion into containers for lunches or dinners.

Storage & meal-prep tips

• Fridge: Cool completely then refrigerate in an airtight container for up to 4 days. Reheat in an oven (175°C / 350°F) for 10–12 minutes to restore texture.
• Freeze: Slice into portions, wrap tightly, and freeze for up to 2 months. Thaw overnight in the fridge and reheat in oven.
• Re-crisp tip: Finish reheated portions under the broiler for 1–2 minutes to re-melt and crisp the cheese topping.

FAQ — quick answers readers search

Q: Can I make this dairy-free?
Yes — use dairy-free cream cheese and plant-based shredded cheese. Texture will be slightly different but still tasty.

Q: Can I swap ground beef for turkey?
Absolutely. Use 1.5 lb ground turkey and add 1–2 tbsp olive oil to replace some fat for flavor.

Q: Is this suitable for meal prep?
Yes — it holds well in the fridge and freezer and reheats nicely.

Q: How low are the carbs?
This recipe is low-carb compared with a rice version — see Nutrition Breakdown below for estimated net carbs per serving (brands vary).

Nutrition breakdown (estimated — per serving, recipe = 6 servings)

Full recipe totals (estimated):
Calories ≈ 4,106 kcal • Protein ≈ 213 g • Fat ≈ 331 g • Total carbs ≈ 69.4 g • Fiber ≈ 19.9 g

Per serving (1 of 6):

• Calories: ≈ 684 kcal
• Protein: ≈ 35 g
• Fat: ≈ 55 g
• Total carbs: ≈ 11.6 g
• Fiber: ≈ 3.3 g
• Net carbs: ≈ 8.3 g

Important: These nutrition numbers are estimates (rounded) based on common ingredient databases. Exact macros depend on the brands/weights you use (leaner meat, different cheeses, homemade vs. jarred marinara will change totals). For strict tracking, plug your exact ingredients into your tracker.

Recipe details

• Prep Time: 15 minutes
• Cook Time: 45 minutes (skillet + oven)
• Total Time: ~60 minutes
• Course: Main / Dinner
• Cuisine: Mexican-inspired / Keto / Low-Carb
• Servings: 6
• Calories: ~684 per serving (estimate)

Closing note

I hope this Keto Stuffed Pepper Casserole becomes a regular in your dinner rotation — it’s comforting, forgiving, and easy to tweak. Make a double batch, freeze portions, and enjoy quick, healthy meals all week. If you try it, tell me what mix-ins you loved (extra spices? different cheese?) — I read every comment!

Alice

Keto Stuffed Pepper Casserole Recipe

This Keto Stuffed Pepper Casserole turns classic stuffed-pepper flavors into an easy, one-dish, low-carb meal. It’s cheesy, filling, and perfect for weeknight dinners or batch cooking for the week.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr

Servings: 6

Course: Dinner, Main

Cuisine: Keto, Low-Carb, Mexican-Inspired

Calories: 684

Ingredients Method

Ingredients

  

• 1.5 lb 680 g ground beef (80/20)
• 2 tbsp olive oil
• 1 medium onion finely chopped (≈110 g)
• 3 medium bell peppers diced (≈450 g)
• 2 cups riced cauliflower ≈200 g
• ½ cup crushed tomatoes or sugar-free marinara ≈120 g
• 8 oz 227 g cream cheese, softened
• 1½ cups shredded cheddar ≈170 g
• 2 large eggs
• 2 tbsp almond flour
• ¼ cup grated Parmesan ≈25 g — optional
• 1 tsp dried oregano 1 tsp ground cumin, ½ tsp smoked paprika, salt & pepper to taste

Method

 

1. Preheat oven to 400°F / 200°C. Grease a 9×13-inch casserole dish.
2. Heat 2 tbsp olive oil in a large skillet over medium heat. Add 1 chopped onion and cook 3–4 minutes until translucent.
3. Add diced bell peppers and sauté 4–5 minutes until slightly softened.
4. Add 1.5 lb ground beef, break into pieces, and brown 6–8 minutes. Drain excess fat if there’s more than a tablespoon.
5. Stir in 2 cups riced cauliflower and ½ cup crushed tomatoes. Cook 3–4 minutes so cauliflower softens and moisture reduces. Season with oregano, cumin, smoked paprika, salt & pepper. Taste and adjust.
6. In a bowl whisk 8 oz softened cream cheese, 2 eggs, 2 tbsp almond flour, and 1 cup shredded cheddar until smooth.
7. Remove skillet from heat and fold ¾ cup of the remaining cheddar into the meat mixture. Pour the cream-cheese/egg mix over the skillet contents and fold until evenly combined.
8. Transfer mixture to the prepared casserole dish and spread evenly. Top with the remaining cheddar and ¼ cup Parmesan if using.
9. Bake covered loosely with foil for 20 minutes, remove foil and bake another 10–15 minutes until bubbling and golden. Let rest 5–8 minutes before slicing. Garnish and serve.