Cauliflower Rice Stuffed Peppers (Healthy)

These cauliflower rice stuffed peppers are a low-carb alternative to classic stuffed peppers. They contain a mixture of cauliflower rice and low-fat ground meat cooked along with Mediterranean flavours. Easy to make, healthy, delicious, and ready in under 50 minutes!

These cauliflower rice stuffed peppers are an easy way to include more cauliflower in your cooking. Making this recipe involves preparing cauliflower rice, cooking it briefly then combining with cooked ground meat and herbs before stuffing the peppers and baking. The cauliflower flavour is quite subtle and blends in well with the other ingredients.

Making a cauliflower stuffing mixture takes less time than using traditional rice, which needs to be cooked beforehand. Also while 100 grams of white rice contain 130 calories and 28 grams of carbohydrates the same amount of cauliflower has only 25 calories and 5 grams of carbohydrates.

This means that 1 stuffed pepper with cauliflower and meat contains 143 calories and 9 grams of carbohydrates (as compared with 196 calories and 16 grams of carbs in the classic rice-and-meat version).

Cauliflower rice stuffed peppers ingredients and substitutions

• Peppers: I used red bell peppers, but you can use other colour varieties.
• Cauliflower: ensure it's firm, white and without dark spots.
• Ground meat: you can use any ground meat. For best results I recommend using meat with around 7% fat (lean meat tends to be more crumbly and a little dry if cooked for too long). I used turkey (see also stuffed peppers without rice and stuffed eggplant with ground turkey), but you can use any meat.
• Onion and garlic: I used red onion for added sweetness, but you can use any.
• Tomatoes: these include passata, which adds moisture, and tomato puree, for a more intense tomato flavour.
• Balsamic vinegar: adds depth of flavour.
• Dried herbs: either Italian herbs or herbes de Provence can be used. You can also use smoked or hot paprika instead of sweet. Onion granules enhance the flavour and I strongly recommend using this ingredient.
• Parsley: adds freshness.
• Cheese: adds flavour and helps bind the mixture. I used mature cheddar, but mozzarella or another semi-hard cheese (or Parmesan-style cheese) can be used instead. Adjust the amount to your taste.
• Oil: I recommend extra virgin olive oil.
• Salt and pepper.

How to make cauliflower rice for stuffed peppers

I recommend using a food processor rather than chopping the cauliflower by hand (which is laborious and doesn't yield as good results).

Pulse the cauliflower until crumbly but avoiding overblending as this can make it mushy. However, this recipe is quite forgiving so even if you accidentally overprocess the cauliflower the recipe should still work (albeit with a little less texture).

Your cauliflower rice will be quite moist (especially if you've used the stem) but while this may not be desirable in other dishes (such as cauliflower crusted chicken, for example), it's perfectly ok in this cauliflower stuffed pepper recipe.

How to prepare the peppers

You can prepare peppers for stuffing in 2 different ways. One is to cut the top and the other is to cut the peppers in half lengthways through the stem. I prefer the latter as peppers prepared this way are easy to deseed and stuff, cook quickly plus nothing gets wasted.

If, however, you prefer the first method I recommend baking the peppers, once stuffed, a little longer (5-10 minutes).

Step-by-step recipe instructions

1.Preheat the oven to 375F/190C/gas mark 5. Line a large baking sheet with parchment paper and set aside.

2. Prepare peppers: Cut the peppers in half through the base and remove the seeds.  Place the peppers cut side up on top of the baking sheet, brush the edges with a little oil and bake for 20 minutes. Remove the peppers from the oven (but don't turn it off) and set aside reserving the juices.

• TIP: While the peppers are in the oven prepare the filling mixture.

3. Make cauliflower rice: Pulse the cauliflower in a food processor until it resembles coarse breadcrumbs.

4. Cook cauliflower: In a large pan heat 1 tablespoon of oil, add the onion, garlic and cauliflower and cook over a medium heat for about 5 minutes stirring frequently. Remove from the heat and transfer to a bowl.

5. Cook meat: To the (same) pan add the meat, herbs, paprika, onion granules, passata, tomato puree, balsamic vinegar, salt and pepper. Cook over a medium heat for a few minutes until the meat is no longer pink stirring often. Remove from the heat.

6. Make filling mixture: Add the cauliflower mixture, fresh parsley, juice from the peppers, and stir thoroughly. Add the cheese, stir then taste the cauliflower-and-meat filling mixture and adjust the seasoning as needed.

7. Stuff and bake peppers: Stuff the peppers packing in tightly (this will help bind the filling mixture). Bake in the centre of the oven for 15-20 minutes then remove from the oven, sprinkle 2 tablespoons of finely grated cheese over each pepper and broil (or place under the grill) for about 5 minutes. Remove from the oven, set aside for 3-5 minutes then serve.

How to serve stuffed peppers with cauliflower rice

These cauliflower rice stuffed peppers are perfect served as they are without any sides. However, they pair well with lots of vegetable-based dishes, so if you want a more substantial meal you'll be spoilt for choice. These peppers are delicious with steamed or boiled vegetables, vegetable mash, such as rutabaga or celery root puree, as well as roasted vegetables and crispy salad.

What can I make ahead

• Cauliflower rice: 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 airtight container.
• Filling mixture: Prepare the filling mixture (Steps 3-6) then cool, cover and refrigerate it overnight. Add the pepper juices once you've pre-baked the peppers the next day.
• Stuffed peppers: Prepare the peppers as per Instructions, cool completely, cover and refrigerate overnight then bake the next day (they may need a few more minutes in the oven if cooked from chilled).

Top tips

• I recommend using a large non-stick pan.
• You can either make your own cauliflower rice or use ready-made, including frozen.
• Cauliflower rice can be made ahead and stored in a plastic bag or airtight container in the fridge for up to 2 days.
• Use any ground meat (with approx. 7% fat).
• Best served hot. Leftover stuffed peppers with cauliflower can be refrigerated, covered, for up to 4 days. Reheat in the microwave.
• Freeze for up to 3 months.

More stuffed vegetables to try next

• Vegetarian Stuffed Peppers
• Stuffed Salad Tomatoes
• Cabbage Rolls (No Rice)

See also these other easy, delicious meal ideas!

Recipe

Keep in touch!

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

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