📝 About This Recipe
This vibrant dish reimagines the classic comfort of stuffed peppers through a low-carb, vegetarian lens, replacing heavy grains with light, nutty cauliflower rice. Each bell pepper cavity is overflowing with a savory blend of aromatics, Mediterranean herbs, and a molten three-cheese core that provides a satisfying richness. It is a colorful, nutrient-dense masterpiece that proves keto-friendly dining can be both sophisticated and deeply comforting.
🥗 Ingredients
The Peppers
- 4 large Bell Peppers (any color, halved lengthwise and seeds removed)
- 1 tablespoon Extra Virgin Olive Oil (for brushing the peppers)
The Filling
- 4 cups Cauliflower Rice (fresh or frozen and thawed)
- 1/2 cup Yellow Onion (finely diced)
- 3 cloves Garlic (minced)
- 1 medium Zucchini (finely diced to match cauliflower texture)
- 2 tablespoons Tomato Paste (for depth of flavor)
- 1 teaspoon Smoked Paprika
- 1 teaspoon Dried Oregano
- 1/4 teaspoon Red Pepper Flakes (optional, for a hint of heat)
- to taste Sea Salt and Black Pepper
The Cheese Blend
- 4 ounces Cream Cheese (softened to room temperature)
- 1 cup Shredded Mozzarella (divided into two 1/2 cup portions)
- 1/2 cup Grated Parmesan (freshly grated is best)
Garnish
- 2 tablespoons Fresh Parsley (chopped)
- 1 stalk Green Onions (thinly sliced)
👨🍳 Instructions
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1
Preheat your oven to 400°F (200°C). Lightly grease a 9x13 inch baking dish with olive oil or non-stick spray.
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2
Prepare the bell peppers by slicing them in half from the stem down to the base. Carefully remove the seeds and white membranes, creating a hollow 'boat'. Brush the insides lightly with olive oil and a pinch of salt.
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3
Place the pepper halves cut-side up in the baking dish. Pour 1/4 cup of water into the bottom of the dish; this creates steam to help the peppers soften. Cover the dish tightly with foil and pre-bake for 15 minutes.
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4
While the peppers are pre-baking, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the diced onion and zucchini, sautéing for 4-5 minutes until softened and slightly golden.
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5
Stir in the minced garlic and tomato paste. Cook for 1-2 minutes until the tomato paste turns a deep brick red and smells fragrant.
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6
Add the cauliflower rice to the skillet. Season with smoked paprika, oregano, red pepper flakes, salt, and pepper. Sauté for 5-6 minutes. The goal is to cook off the excess moisture from the cauliflower so the filling isn't soggy.
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7
Remove the skillet from the heat. Stir in the softened cream cheese, 1/2 cup of the mozzarella, and all of the Parmesan cheese. Mix until the cheese is melted and the cauliflower is coated in a creamy, cohesive sauce.
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8
Remove the peppers from the oven and carefully drain any excess water from the dish and the inside of the peppers. Be careful of the hot steam!
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9
Generously spoon the cauliflower and cheese mixture into each pepper half, pressing down slightly to ensure they are fully packed.
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10
Top each stuffed pepper with the remaining 1/2 cup of shredded mozzarella cheese.
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11
Return the peppers to the oven, uncovered. Bake for another 15-20 minutes, or until the peppers are fork-tender and the cheese on top is bubbly and beginning to brown.
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12
For a perfect finish, turn the broiler on for the last 2 minutes to get those iconic golden-brown toasted cheese spots.
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13
Remove from the oven and let the peppers rest for 5 minutes. This allows the filling to set so it doesn't spill out when served.
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14
Garnish with fresh parsley and sliced green onions before serving warm.
💡 Chef's Tips
Always pre-bake your peppers with a little water in the dish; this ensures they are perfectly tender by the time the filling is hot. If using frozen cauliflower rice, squeeze it in a clean kitchen towel after thawing to remove as much water as possible. For an extra flavor kick, add a teaspoon of Worcestershire sauce (ensure it's vegetarian) or a squeeze of fresh lemon juice to the filling. To keep it strictly keto, ensure your tomato paste has no added sugars by checking the label. If you have leftover filling, it makes a fantastic 'cauliflower risotto' side dish for the next day.
🍽️ Serving Suggestions
Serve alongside a crisp arugula salad with a simple lemon-tahini dressing to cut through the richness of the cheese. Pair with a chilled glass of Sauvignon Blanc or a light sparkling water with lime. Add a dollop of Greek yogurt or sour cream on top for added creaminess and tang. A side of roasted asparagus or sautéed garlic spinach complements the Mediterranean flavors perfectly.