Cauliflower Rice Stuffed Peppers with Feta (Vegetarian)

This vegetarian cauliflower rice stuffed peppers recipe with a Mediterranean twist contains feta cheese, oregano, garlic and olive oil.  It’s a quick and delicious low carb side dish that’s great for everyday, but also works well as an appetizer/party food idea.

Cauliflower rice is a super versatile ingredient and today I am sharing an easy, healthy and delicious recipe for cauliflower rice stuffed peppers with feta.  This low carb vegetarian stuffed peppers recipe comes together in under an hour.  It is not very labour intensive, does not require much chopping and the filling takes about 5 minutes to make!

How to make the cauliflower rice filling

Start by making the cauliflower rice.  Simply blitz chopped cauliflower in your blender and blitz until the mixture is crumbly.  The only potentially ‘tricky’ bit is overblending the mixture and turning it into mush so blitz briefly.  Also, if your blender is quite small work in batches to ensure the mixture gets blended evenly.

Next, in a small bowl combine the oil, minced garlic, oregano and onion granules and stir.  Pour this mixture over the cauliflower rice, add the cheddar, crumbled feta (reserve a bit of the feta for sprinkling on top), pepper to taste and stir thoroughly.

How to store cauliflower rice

The great thing about cauliflower rice is that you can make it ahead and keep refrigerated (for up to 2 days) until you are ready to make the recipe.  Store it in a plastic bag or air tight container.

How to prepare the peppers

Cut the peppers in half from the top and remove the seeds.  Peppers cut this way are very easy to stuff plus nothing gets wasted.  Bake the peppers for 20 minutes to soften them a little before filling with the cauliflower mixture.

I used red bell peppers (I chose them for their sweetness) in this cauliflower rice recipe but you can use any bell peppers.

Cooking times may vary depending on the size of your peppers and personal preference.  Cook them a little longer if you want them nicely browned on the top.

Assembling the recipe

1.Place the peppers cut side up on a large baking sheet lined with parchment paper and bake for 20-25 minutes at 190 C. Remove the peppers from the oven (but don't turn it off).

2. In a small dish combine the oil with the garlic, onion granules and oregano. Set aside.

3. Place the cauliflower in a blender and blitz until crumbly.

3. Combine the cauliflower rice with ¾ of the feta, cheddar, oil mixture, season with pepper and stir thoroughly. Add the juices from the peppers, if any, and stir.  Spoon the cauliflower filling into the pepper halves, top with the remaining feta, drizzle over a little oil and bake for about 25 minutes until lightly browned on top. Remove from the oven, set aside for 5 minutes, then serve.

Top tips for making cauliflower rice stuffed peppers

• Do NOT overblend the cauliflower mixture as it might become mushy rather than crumbly.
• Cauliflower rice can be made ahead and stored in a plastic bag or air tight container in the fridge for 1 day.
• Roast the peppers for at least 20 minutes before filling with the cauliflower mixture. Reserve the juices and add into the cauliflower mixture.
• These stuffed peppers don’t need any salt as feta is very salty.  Just add black pepper to taste.
• Best served immediately.
• Not suitable for freezing.

Serving suggestions

These cauliflower rice stuffed peppers make a great side dish perfect with chicken, turkey or pork. They can also be served as a vegetarian main dish alongside spinach potato mash, spiced potato wedges or steamed/boiled vegetables.

You might also like

If you like this cauliflower rice stuffed peppers recipe you might also like vegetarian stuffed peppers with chickpeas and salad stuffed tomatoes. Check out also meat stuffed peppers with and without rice.

Keep in touch!

How have your cauliflower stuffed peppers turned out for you? Let me know in the comments below, thanks!

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Cauliflower Rice Stuffed Peppers with Feta (Vegetarian)

This vegetarian Cauliflower Rice Stuffed Peppers recipe with a Mediterranean twist contains feta cheese, oregano, garlic and olive oil.

5 from 4 votes

Print Pin Rate

Course: Party Food, Side Dish

Cuisine: vegetarian

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Servings: 8 servings

Calories: 89kcal

Author: Monika Dabrowski

Ingredients

• ▢ 4 medium red bell peppers, cut in half from the top deseeded
• ▢ 14.11 ounces (400 g) cauliflower, florets and stalk roughly chopped
• ▢ 7.05 ounces (200 g) feta cheese chopped or crumbled
• ▢ ⅓ cup (50 g) mature cheddar cheese coarsely grated
• ▢ 1½ teaspoons dried oregano
• ▢ 1 garlic clove minced
• ▢ ⅔ teaspoon onion granules
• ▢ 2 tablespoons olive oil plus more for drizzling
• ▢ Pepper to taste

Instructions

• Preheat the oven to 375 F/ 190 C/ gas mark 5. Place the peppers, open side up, on a large baking sheet lined with non-stick paper. Bake for 20 minutes. Remove from the oven and set aside (keep the oven on). 
• Whilst the peppers are in the oven prepare the filling. Start by combining the oil, garlic, onion granules and oregano. Stir well and set aside.
• Blitz the cauliflower until crumbly. In a large bowl combine with the cheddar, crumbled feta (leave a few spoonfuls to sprinkle on top of each pepper), oil mixture, season with pepper and stir thoroughly. Add the juices from the peppers and stir. Spoon the mixture into the pepper halves, sprinkle remaining feta on top, drizzle with a little oil and bake for 20-25 minutes until nicely browned. Remove from the oven and serve.

Notes

• Do not overblend the cauliflower mixture as it might become mushy rather than crumbly.
• Cauliflower rice can be made ahead and stored in a plastic bag or air tight container in the fridge.
• Roast the peppers for at least 20 minutes before filling with the cauliflower mixture. Reserve the juices and add into the cauliflower mixture.
• These stuffed peppers don’t need any salt as feta is very salty.  Just add black pepper to taste.
• Not suitable for freezing.

Nutrition

Serving: 1serving | Calories: 89kcal | Carbohydrates: 7g | Protein: 3g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 7mg | Sodium: 57mg | Potassium: 281mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1926IU | Vitamin C: 100mg | Calcium: 60mg | Iron: 1mg

*Nutritional information is automatically generated and should be considered as an estimate.

**A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

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