Keto And Stuffed Peppers: A Match Made In Heaven?

Stuffed peppers are a great option for those on a keto diet. Green bell peppers are the most keto-friendly, but red, yellow, orange, and even lavender and dark purple peppers can be used. The peppers are filled with ground beef or other ground meat, and topped with cheese. The filling can be made with rice or other starchy fillers, but keto-friendly recipes tend to use cauliflower rice or walnuts. The peppers are then baked in the oven.

What ingredients are needed?

There are many different ways to make keto-approved stuffed peppers, so the ingredients can vary. Here is a list of ingredients that are often used:

• Bell peppers (green, yellow, red, or a combination)
• Olive oil or avocado oil
• Onion
• Ground beef, chicken, turkey, pork, or Italian sausage
• Taco seasoning, dried oregano, smoked paprika, cumin, or other spices
• Canned diced tomatoes or tomato paste
• Cauliflower rice
• Cheese (cheddar, Monterey Jack, mozzarella, Colby Jack, etc.)
• Walnuts
• Celery
• Zucchini
• Garlic
• Egg
• Marinara sauce or crushed tomatoes

How to prepare the peppers?

Preparing the peppers for a stuffed pepper dish is a simple process. Here is a step-by-step guide:

Step 1: Wash and Cut the Peppers

First, wash the peppers and dry them thoroughly. Then, carefully cut off the tops of the peppers and set them aside. You can use these tops as lids later. Next, slice the peppers in half, either from the stem down through the base or horizontally. This will make it easier to stuff the peppers and create a flat bottom for stability.

Step 2: Remove Seeds and Membranes

Reach inside the peppers and carefully remove the seeds and white membranes. You can use a small spoon or your fingers to scoop them out. Make sure to clean out all the seeds and membranes to create space for the filling.

Step 3: Pre-Cooking (Optional)

At this point, you can choose to pre-cook the peppers to soften them before stuffing. This step is optional but can help reduce the overall cooking time. To pre-cook, you can either blanch or boil the peppers. Blanching involves placing the peppers in boiling water for a short time and then transferring them to an ice bath to stop the cooking process. Boiling involves covering the peppers with water in a pot and simmering them for a few minutes until tender. After pre-cooking, allow the peppers to cool before stuffing.

Step 4: Prepare the Peppers for Baking

Place the halved peppers in a baking dish. You can brush them with oil and season with salt and pepper, or other seasonings of your choice. If desired, you can also fill the peppers with water to prevent them from floating during boiling.

Step 5: Stuff and Bake

Now, it's time to fill the peppers with your chosen stuffing mixture. Make sure to pack the filling in tightly and evenly distribute it among the peppers. Once stuffed, top the peppers with shredded cheese or any other toppings you prefer. Cover the baking dish with aluminum foil and place it in the preheated oven. Bake the stuffed peppers for 15-20 minutes or until the cheese is melted and bubbly. For a final touch, you can broil the peppers for a few minutes to get a nice golden color on the cheese.

Tips:

• Choose bell peppers that are bright, shiny, and firm. Avoid those with wrinkled skin, soft spots, or moldy stems.
• If you want to reduce the bitterness of green bell peppers, you can pre-cook them or let them ripen further to turn yellow, orange, or red, which will make them sweeter.
• To prevent soggy peppers, avoid excess moisture in the filling and don't over-bake them.

How to make the filling?

Here's a step-by-step guide on how to make the filling for keto-approved stuffed peppers:

Ingredients:

• Ground beef
• Olive oil or avocado oil
• Onion, finely chopped
• Taco seasoning or other spices
• Canned diced tomatoes
• Cauliflower rice, steamed
• Cheese, shredded
• Tomato paste (optional)
• Garlic, minced (optional)

Instructions:

• Preheat your oven to 350-400°F (175-200°C).
• Heat the oil in a large skillet over medium to medium-high heat.
• Add the ground beef and spices to the skillet. Cook until the beef is browned, about 5-7 minutes.
• Add the chopped onion and minced garlic (if using). Continue cooking until the onion softens, about 4-5 minutes.
• Stir in the tomato paste (if using), diced tomatoes, and cauliflower rice. Cook for an additional 2-5 minutes.
• Remove the skillet from the heat and stir in half of the shredded cheese.
• Stuff the mixture into the halved bell peppers. Top with the remaining cheese.

How to cook the peppers?

How to cook the peppers

There are a few different ways to cook your peppers, depending on the final result you want.

Blanching

Blanching is a process where you briefly put your peppers in boiling water and then transfer them to an ice bath to stop the cooking process. This method helps vegetables retain their bright colour but does not actually cook them. While blanching is not necessary, it can be useful if you want to preserve the colour of your peppers.

Pre-cooking

Pre-cooking, on the other hand, is when you partially cook your peppers before stuffing them. This method can help reduce the overall cooking time for your dish. To pre-cook your peppers, follow these steps:

• Cut the tops off the peppers and remove the seeds and membranes.
• In a large pot, fill the peppers with water to prevent them from floating, and then fill the pot with water until the peppers are fully covered.
• Bring the water to a rolling boil on high heat.
• Reduce the heat to medium-low and let the peppers simmer for about three minutes, or until they are tender.
• Using a slotted spoon, transfer the peppers to a large bowl of ice water to cool.
• Once cooled, remove the peppers from the water, shake off any excess water, and place them in a baking dish.

Baking

After you have stuffed your peppers, it's time to bake them! Place the stuffed peppers in an oven that has been preheated to the temperature specified in your recipe (usually around 350-400°F or 190-200°C). Bake for 15-20 minutes, or until the cheese is melted and bubbly.

Air Frying

If you have an air fryer, you can cook your stuffed peppers in there instead of the oven. Place the stuffed peppers in the air fryer basket and cook at 200°C/400°F for about 10 minutes, turning them halfway through.

Instant Pot

For those with an instant pot, you can also cook your stuffed peppers in there. Place the trivet into the instant pot, then add the filled peppers without the cheese topping. Cook on high pressure for 10 minutes. Release the pressure, add the cheese, and let the peppers sit for a few minutes until the cheese has melted.

Tips for Perfect Peppers

• Choose bell peppers that can stand upright on their own to prevent the filling from spilling out and ensure even cooking.
• To prevent soggy peppers, avoid getting excess liquid or grease from the filling into the peppers.
• If you want to reduce the cooking time and make the peppers easier to fill, you can slice them in half lengthwise before stuffing.
• Pre-baking the peppers before stuffing them can help ensure they are perfectly tender. Bake them for about 15-30 minutes at 350-400°F or 190-200°C, depending on their size.
• If you want your peppers to have a nice char, you can place them cut-side down on a baking sheet and roast them in the oven at 400°F/200°C for 25-30 minutes before stuffing and baking them.

Now that you know how to cook your peppers, it's time to get stuffing!

How to store and reheat?

To store your keto-approved stuffed peppers, place them in an airtight container or a freezer bag and store them in the fridge or freezer. They can also be stored in a covered dish, but make sure to cover the top with plastic wrap before putting on the lid.

When it comes to reheating, you have a few options: the oven, microwave, stovetop, air fryer/toaster oven, or instant pot. Here are the detailed instructions for each method:

Oven Method:

• Preheat your oven to 350°F (175°C).
• Place the stuffed peppers on a baking sheet or in an oven-proof dish, making sure they are upright and have some space between them.
• Cover the peppers with aluminium foil.
• Bake for 15 minutes, then remove the foil and bake for an additional 5 minutes to ensure the cheese is melted and browned.

Microwave Method:

• Place the cooked peppers upright on a microwave-safe plate or dish. Cover them with a paper towel or microwave-safe plastic wrap (avoid using aluminium foil).
• Microwave on high power for 2 minutes, then check if they are fully heated. If not, add 30-second increments until they are steaming hot.

Stovetop (Dutch Oven) Method:

• Use a Dutch oven or a thick pan with good heat distribution, such as a cast-iron pan. Add a tablespoon of olive oil and heat on medium.
• Place the stuffed peppers upright in the pan, being careful not to touch the hot metal with your bare skin. Tongs can be useful for this step.
• Cover the pan with a lid and lower the heat.
• Cook for 15 to 20 minutes, or until the middle of the peppers is heated through. You can add a little water or tomato/marinara sauce to the pan to prevent the peppers from burning.

Air Fryer/Toaster Oven Method:

• Spray the air fryer tray or basket with non-stick cooking spray.
• Place the stuffed peppers upright with the filling on top in a single layer.
• Cook at 375°F for about 5 minutes or until the peppers are hot.

Instant Pot Method:

• Place the trivet into the instant pot, then add the filled peppers without the cheese topping.
• Cook on high for 10 minutes with the lid on.
• Remove the lid, add the cheese, and replace the lid. Let the peppers sit for 5 minutes or until the cheese has melted.

Frequently asked questions