Looking for a satisfying, flavorful, and keto-friendly meal? These keto sausage stuffed peppers are a perfect choice. This recipe is easy to make, customizable, and packed with cheesy, meaty goodness. Whether you're looking for a game day appetizer, a holiday party finger food, or a simple weeknight dinner, these stuffed peppers are sure to be a hit.
Why These Stuffed Peppers Are a Keto Winner
Traditional stuffed peppers often rely on rice, beans, or other high-carb ingredients. This recipe cleverly swaps those out for cauliflower rice, significantly reducing the carbohydrate content. By leaving out the beans and legumes and using tomatoes instead, this recipe maintains a low carb count. With approximately 7 net carbs per serving (one stuffed pepper half), you can enjoy this dish guilt-free while staying within your ketogenic goals.
Ingredients You'll Need
Here's a breakdown of the key ingredients and potential substitutions:
- Bell Peppers: Green bell peppers are a classic choice and are often the most economical. However, feel free to use any color bell pepper you prefer - red, yellow, or orange. Aim for peppers that are similar in size and height for even cooking.
- Ground Italian Sausage: Italian sausage adds a ton of flavor to the filling. You can use spicy or mild Italian sausage depending on your preference. For a leaner option, consider using chicken sausage.
- Cauliflower Rice: Riced cauliflower replaces traditional rice, drastically cutting down on carbs. You can find riced cauliflower in the fresh produce or frozen foods section of most grocery stores. Alternatively, you can make your own by grating a head of cauliflower with a cheese grater or pulsing it in a food processor.
- Cream Cheese: Cream cheese is the key to a creamy, flavorful filling. It helps to bind the ingredients together and adds a rich, tangy flavor. Make sure your cream cheese is at room temperature for easy mixing.
- Shredded Cheese: A combination of cheeses adds depth and flavor. Sharp white cheddar, Monterey Jack, mozzarella, or Parmesan cheese all work well. Feel free to experiment with your favorite cheese blends.
- Onion and Garlic: These aromatics add a savory base to the filling.
- Diced Tomatoes: Canned diced tomatoes add moisture and acidity to the filling. Make sure to drain them before adding them to the mixture.
- Fresh Parsley: Fresh chopped parsley adds a pop of color and fresh flavor.
- Italian Seasonings: A blend of Italian herbs adds classic flavor to the dish.
- Olive Oil: Used for sautéing and coating the peppers.
- Salt and Pepper: To taste.
Step-by-Step Instructions
Here's how to make these delicious keto sausage stuffed peppers:
1. Prepare the Peppers
- Preheat your oven to 350°F (175°C).
- Cut the bell peppers in half lengthwise and remove the stems and seeds.
- Parboil the peppers to soften them which helps to ensure they are tender when the dish is finished. Place a large pot of salted water on the stovetop and turn heat to high. Place the peppers in the stock pot. Once water comes to a boil, reduce heat to medium low and allow peppers to simmer for 10-15 minutes. If you like a crunchier pepper, reduce simmering time. Be careful not to overcook the peppers, or they will become mushy.
- Alternatively, you can skip the parboiling step if you prefer a crispier pepper.
2. Make the Filling
- Brown the sausage in a large sauté pan over medium-high heat. Crumble the sausage meat into the pan and cook until well browned and the fat is almost completely rendered. Remove the sausage meat from the pan and place in a mixing bowl lined with paper towels. Remove the paper towel from the mixing bowl.
- Add the onion to the pan and cook until translucent.
- Add the cauliflower rice and minced onion to the pan with the sausage. Sauté the three ingredients together until the onion and "rice" start to soften, about 10 minutes.
- Add the minced garlic and sauté for 30-60 seconds longer.
- Drain and add canned diced tomatoes, chopped parsley, Italian seasonings, salt, pepper and half of your cheese. Mix until cheese is fully melted.
- Remove from heat.
3. Stuff and Bake
- Remove peppers from hot water with tongs and line them in a baking dish.
- Spoon the filling into the pepper halves, packing it in pretty well all the way to the top.
- Sprinkle with the remaining cheese.
- Bake for 10 minutes and then broil for 1-2 minutes if you want to brown the cheese.
- Allow peppers to cool for 5-10 minutes before serving.
Tips for Success
- Don't overboil the peppers: Overboiling can make them mushy and cause them to fall apart.
- Pack the filling tightly: This will help the peppers hold their shape and prevent the filling from drying out.
- Broil for extra browning: Broiling the peppers for a minute or two at the end of baking will give the cheese a nice golden-brown color and crispy texture.
- Get creative with the filling: Feel free to add other vegetables to the filling, such as mushrooms, spinach, or zucchini.
- Spice it up: If you like a little heat, add some red pepper flakes or use spicy Italian sausage.
Serving and Storage
- Serve the stuffed peppers warm, garnished with fresh parsley, if desired.
- Leftover stuffed peppers can be stored in an airtight container in the refrigerator for up to 3-4 days.
- To reheat, bake in a preheated oven at 350°F (175°C) for 15-20 minutes, or microwave for 2-3 minutes.
- Stuffed peppers can also be frozen for longer storage. Allow them to cool completely, then wrap them individually in plastic wrap and place them in a freezer-safe container. Freeze for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
Variations and Customizations
- Spicy Stuffed Peppers: Use spicy Italian sausage or add a pinch of red pepper flakes to the filling. You can also add a diced jalapeño pepper for extra heat.
- Cheesy Stuffed Peppers: Add more cheese to the filling or top the peppers with a generous layer of shredded cheese before baking.
- Vegetarian Stuffed Peppers: Omit the sausage and add more vegetables to the filling. You can also add cooked lentils or beans for extra protein.
- Chicken Sausage Stuffed Peppers: Substitute Italian sausage with chicken sausage for a leaner option.
- Pizza Stuffed Peppers: Add mini pepperonis or chopped pepperoni and pizza sauce to the filling.
Nutritional Information
Nutritional information is provided as a courtesy only and can vary depending on the specific brands and ingredients used. It's always a good idea to calculate the nutritional information yourself using a reliable online calculator or app.
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