Low‑carb Beef and Cauliflower Rice Stuffed Peppers
Naturally low‑carb stuffed peppers with spiced minced beef, riced cauliflower and melted cheddar—quick, filling weeknight fare.
These low‑carb stuffed peppers swap rice for cauliflower rice and rely on minced beef and bold spices for a filling, weeknight supper. They're the kind of dinner that feels indulgent without derailing your carb goals.
Make them when you want something hands‑on but straightforward — they pack well for leftovers and reheat beautifully. The trick is browning the meat and letting the filling rest before baking, so the texture stays pleasingly firm.
Ingredients
- 4 red peppers — large, tops cut and seeds removed
- 500 g minced beef — preferably 10–15% fat
- 300 g cauliflower rice — pre‑riced or pulse a cauliflower in a food processor
- 1 brown onion — medium, finely chopped
- 3 garlic cloves — finely chopped
- 30 ml olive oil
- 5 ml smoked paprika
- 5 ml ground cumin
- 5 ml dried oregano
- 15 ml tomato purée
- 200 ml passata — no added sugar
- 100 ml beef stock — or water
- 1 egg — large, room temperature
- 100 g mature cheddar — grated, divided
- 15 g fresh parsley — roughly chopped
- 5 ml salt
- 5 ml black pepper — freshly ground
Equipment
- baking tray
- frying pan
- food processor or box grater
- mixing spoon
Instructions
Preheat the oven to 190°C fan/210°C conventional. Prepare the red peppers by slicing off the tops and removing the seeds and membranes; set the tops aside.
Heat the olive oil in a large frying pan over medium heat. Add the brown onion and fry until softened and translucent, about 6 minutes.
Add the garlic and fry for 1 minute until aromatic, stirring so it doesn't burn.
Increase the heat to medium‑high and add the minced beef. Break it up with a wooden spoon and brown thoroughly, about 7 minutes, so there are no large pink pieces left.
Stir in the smoked paprika, ground cumin and dried oregano, then add the tomato purée and cauliflower rice. Cook and stir for about 4 minutes so the spices bloom and the cauliflower softens slightly.
Pour in the passata and beef stock, bring to a gentle simmer and cook uncovered for 6 minutes until slightly reduced and saucy.
Remove the pan from the heat and allow the filling to cool for 2 minutes. This pause prevents the egg from scrambling in the next step.
Stir in the egg, half the mature cheddar and the fresh parsley. Season with the salt and black pepper and mix thoroughly so the filling binds together.
Spoon the filling into the prepared red peppers, pressing lightly but not packing them so tightly the steam can't escape. Sprinkle the remaining cheddar on top and place the peppers upright on a baking tray.
Bake in the preheated oven for 25 minutes until peppers are tender and cheese is bubbling and golden.
Remove from the oven and rest for 10 minutes before serving to allow the juices to settle and the filling to firm up.
Tips
- Use pre‑riced cauliflower to save time, or pulse florets in a food processor in short bursts for the best texture.
- If your mince is very lean the filling can dry out—add a splash more stock or a teaspoon of olive oil while cooking.
- Cool the pan slightly before adding the egg to avoid scrambling; if unsure, add the egg off the heat and stir quickly.
- Make ahead: prepare and stuff the peppers, cover and refrigerate for up to 24 hours—add 5–10 minutes to the baking time from chilled.
- Leftovers freeze well: cool completely, wrap individually and freeze for up to 3 months. Reheat from frozen at 180°C fan/200°C conventional for 25–30 minutes.
Substitutions
minced beef → minced turkey or chicken, same quantity
Stays closecauliflower rice → finely chopped mushrooms (300 g) for an even lower‑calorie option
Noticeably differentmature cheddar → grated mozzarella, same quantity
Stays closebeef stock → water, same quantity
Stays close
Nutrition
Per serving · estimated
- 460
- Calories
- 24 g
- Protein
- 10 g
- Carbs
- 36 g
- Fat
- 2 g
- Fibre
- 4 g
- Sugar
- 700 mg
- Sodium
FAQ
Can I make these vegetarian?
Yes—swap the minced beef for a mix of chestnut mushrooms and cooked lentils or a vegetarian mince. Note: using lentils raises the carbohydrate content.
How do I know when the peppers are cooked?
They should be tender when pierced with a knife but still hold their shape. Large peppers need about 25 minutes; if they’re very large add 5–10 minutes.
Can I freeze the assembled peppers before baking?
Yes. Freeze on a tray until firm, then transfer to a freezer bag for up to 3 months. Bake from frozen at 190°C fan/210°C conventional for about 35–40 minutes.
Can I use tinned chopped tomatoes instead of passata?
Yes—use the same volume but drain slightly if the tin is very watery. The texture will be nearly identical.
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