Deconstructed Stuffed Peppers

4.5 (4 Reviews)
8 servings
40 Minutes

This dish offers all the flavors of stuffed peppers, except it cooks much faster than the traditional dish, and it’s much easier to eat! But the best part is this classic comfort food gets a healthy twist in my version. Keto, low-carb, and THM friendly.

I’m honored to partner with Produce for Kids to bring you this recipe! All opinions are my own.


Having young kids myself, I know from experience that while every one of them LOVES Stuffed Peppers, they struggle to eat them.


Enter the deconstructed version. Wa-laa! Presto! Pick your magic word, these are SO easy and made in a cast-iron skillet (or any skillet). Can I get an “Amen” for one-pan meals?!

Low Carb/Keto/THM Unstuffed Peppers

So what makes these healthier?



  1. Instead of rice, we’re using cauliflower rice, which is a non-starchy vegetable that is low fat and low carb. It won’t mess with your blood sugar levels.
  2. We’re subbing out the ground beef for a lean ground turkey. 


Is ground turkey better for you?

It depends on what you buy and the fat content



  • Ground Turkey Breast is leaner
  • Standard Ground Turkey, will have light and dark meat mixed in, so your fat content may be closer to ground beef, depending on the percentage of fat. Note that not all fats are bad.


I recommend the mixture because it has great flavor, and, always buy the 93% lean. 


How to make Deconstructed Stuffed Peppers

INGREDIENTS:

  • olive oil- adds flavor and keeps the meat from sticking.
  • onion
  • 93% lean ground turkey– Can use a more fatty or leaner version such as ground turkey breast.
  • garlic– for flavor of course, but did you know that garlic is rich in Vitamin C, B6 and Manganese? It can also fight off sickness.
  • oregano, rosemary, basil, sage, salt- gives it that traditional Italian flavor.
  • diced tomatoes
  • marinara sauce- makes it nice and saucy, you can use any pasta sauce or even pizza sauce.
  • Worcestershire sauce- adds savoriness.
  • soy sauce- low sodium is best if you have it.
  • cauliflower rice- for a short cut, buy the already riced cauliflower in the produce section or use frozen. Alternatively, you can chop the florets up in a food processor. 
  • bell peppers- I like a variety of colors, but any color will due.
  • Monterey jack cheese- has a mild flavor with a touch of sweetness. I like to use this one because it doesn’t compete or take away from the flavor of the dish. But, the unstuffed peppers recipe will still work with any cheese.


INSTRUCTIONS


Step One: Cook the onions and turkey




AFMT PRO-TIP: If you have 15 minutes or so earlier in the day, prep your veggies by getting the chopping done ahead of time. They will keep just fine in the fridge. Measure out your spices, which will keep fine on the counter. 


Step Two: Simmer

And dinner is done.


Notes


  1. Drain the meat after browning to cut down on fat and liquid.
  2. Drain the tomatoes, the recipe will create enough liquid on its own.
  3. When simmering, leave the cover off and stir occasionally. Covering it will create more liquid
  4. There still will be plenty of liquid, don’t let that scare you. It’s all juicy and goodness.

Variations



  • Use ground beef instead of ground turkey for a more traditional recipe, you can also use ground chicken.
  • If you don’t have all the individual seasonings, use 1 tablespoon of Italian seasoning instead.
  • use pizza sauce instead of marinara sauce
  • You can use regular rice, brown rice, or quinoa if you prefer it over cauliflower rice (in this dish we don’t notice a cauliflower taste). If you do, don’t drain the tomatoes, and cover the skillet so the rice soaks up all the juice. Keep an eye on it as it may need extra liquid (water is fine) and more time.


Freezing and Storing

These Deconstructed Stuffed Peppers will keep for up to 5 days in the refrigerator.


If you have leftovers and would like to freeze it, place it in a freezer safe bag or container, label it, and keep in the freezer for up to 6 months.


To reheat, thaw completely, and heat in a skillet on the stove, over medium heat.


Or place in an oven safe dish, cover loosely and and reheat in a preheated 300° oven for 20-30 minutes or until heated through.

What to serve with unstuffed peppers recipe:



  • Great over sweet potatoes, mashed potatoes, lettuce boats, or coleslaw (without the dressing). If you’re following THM, then be mindful of your fuel!
  • Mixed green salad with pears and/or apples.
  • Fruit Salad or sliced fruit with a dollop of yogurt or cottage cheese on top
  • Bread – I personally watch the carbs, but my kids don’t need to, so I typically have a whole grain bread or quick dinner roll for them if needed.
  • More veggies! Because it can’t hurt right?
  • Asparagus



If you love low carb, check out my Mexican Meatloaf, it's a reader favorite!


Make sure to hop over to the blog post for more details, step by step instructions, and all the tips!



Deconstructed Stuffed Peppers

4.5 (4 Reviews)

Recipe details

  • 8 servings
  • Prep time: 15 Minutes|Cook time: 25 Minutes|Total time: 40 Minutes

Ingredients


Instructions


Preheat oven to 350.
Warm Olive oil in a cast iron skillet or large oven proof skillet on medium high heat.
Add onions and saute’ until just tender.
Add ground turkey, and brown, breaking up as it cooks
When the meat is browned, drain off the fat and return to the stove. Add in garlic, oregano, basil, rosemary, thyme, sage and salt, stir to combine.
Add diced tomatoes, Worcestershire sauce, soy sauce, and marinara sauce and stir to mix.
Add the riced cauliflower and simmer 5 minutes. Then add the bell peppers and simmer another 10 minutes or so. When the peppers are just tender, top with shredded cheese and bake in the oven until the cheese is melted, about 5-10 minutes.

Tips

  • Drain the meat after browning to cut down on fat and liquid.
  • Use ground beef instead of ground turkey for a more traditional recipe, you can also use ground chicken.
  • If you don’t have all the individual seasonings, use 1 tablespoon of Italian seasoning instead.
  • use pizza sauce instead of marinara sauce
  • You can use regular rice, brown rice, or quinoa if you prefer it over cauliflower rice (in this dish we don’t notice a cauliflower taste). If you do use rice, don’t drain the tomatoes, and cover the skillet so the rice soaks up all the juice. Keep an eye on it as it may need extra liquid (water is fine) and more time.

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4.5 (4 Reviews)

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4.5 (4 Reviews)
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