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KETO LOW-CARB STUFFED PEPPERS (HEART HEALTHY)

KETO STUFFED PEPPERS

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I think you’ll love these Keto Stuffed Peppers.  Sweet peppers are so high in vitamins and minerals and ideal for your Keto Low-Carb paths.

My husband is a big fan of differently colored peppers and asks for me to create dishes celebrating this fruit for him quite regularly.  I make this particular dish for him to enjoy when he finished work late at night.  What’s cool about this dish is that it tastes even better the next day when warmed up.  I use my mom’s recipe. The flavors meld together.

WHAT IS THE NUTRITIONAL VALUE OF KETO STUFFED PEPPERS?

What is the nutritional value of Keto Stuffed Peppers?

It’s crucial to maintain a robust immune system in every season, not just in the winter.  But it’s just as important to get enough vitamin C from our diet in the spring and summer.  Vitamin C acts as a natural histamine and immune system booster.  Taking this vitamin will help to alleviate allergy symptoms in the spring and summer.  

When we think about supporting our immune system, vitamin C (ascorbic acid) immediately comes to mind.   We visualize oranges. Vitamin C improves immune health by making antibodies that help to destroy viruses and bacteria and help clear infected cells in our body. Oranges are not the only source of vitamin C. Many other foods contain this water-soluble vitamin, such as tomatoes, strawberries, broccoli, Brussels sprouts, kiwifruit, and red and green bell peppers.  

Did you know that gram for gram, fresh thyme has three times more vitamin C than oranges?

This herb offers one of the highest concentrations of vitamin C of all the culinary herbs. It’s easier to eat one fresh orange than a handful of fresh thyme. 

But the point is we often associate our getting vitamin C from fruit. We fail to remember that we can get a good dose of this vitamin from other foods and savory dishes.

For example, preparing dishes like Creamy Lemon Thyme Chicken offers an added vitamin C dose to your daily intake. By sprinkling about one tablespoon of fresh thyme on this dish, you get about 3.9 milligrams of vitamin C. The tablespoon of fresh lemon juice used in the preparation of this dish also brings up your vitamin C intake by another 53 milligrams. This amount doesn’t seem like much, but every little bit counts toward keeping your immune system healthy.  

Red and green bell peppers are a powerful source of vitamin C. A cup of raw red peppers provides about 317 percent of the recommended daily value (according to the U.S. Department of Agriculture).

Carotenoids, Polyphenols, and other Phytochemicals:

Red peppers are also a great source of carotenoids, polyphenols, and other phytochemicals. Cooking bell peppers does break down some of the vitamin C, but cooking also builds its carotenoids and ferulic acid, thus helping to prevent chronic diseases. Green bell peppers deliver about 200 percent of our daily intake of vitamin C.

Red, green, yellow, and orange bell peppers will enhance a whole range of savory dishes. How about Roasted Red Pepper Soup served either hot in winter or chilled as gazpacho in the summer? Top this soup with a hefty dollop of crumbled goat cheese (or vegan goat cheese), a drizzle of extra virgin olive oil, and a teaspoon of fresh thyme. Delicious! Or how about red bell pepper brownies? Have you ever considered adding red peppers to your orange and cranberry muffins?

WHAT IS THE TASTE PROFILE OF KETO STUFFED PEPPERS?

Keto Stuffed Peppers

What is the taste profile of Keto Stuffed Peppers? The predominant taste profile of this dish is fattiness due to the meat sauce and cheeses.  The tomato based sauce offers a little tanginess for balance. Heavy, balanced, delicious.

CAN YOU USE GREEN PEPPERS OR YELLOW PEPPERS FOR THIS RECIPE?

Keto Stuffed Peppers

You can use any peppers of choice.  They are all healthy choices.  Red, green, and yellow peppers are variations of the same fruit at different stages of ripeness, and while their flavors differ slightly, their nutritional profiles are quite similar. Red peppers, being the ripest, have the highest vitamin C content among the three, supporting the immune system and promoting skin health. Yellow peppers, with a milder flavor, contain a significant amount of beta-carotene, a precursor to vitamin A, which is essential for vision and immune function.

Green peppers, being the least ripe, have a slightly more bitter taste and contain less vitamin C than their mature counterparts. All three colors are low in calories, high in fiber, and rich in antioxidants, contributing to overall health and well-being.

WHAT WINE HARMONIZES WITH KETO STUFFED PEPPERS?

What wine harmonizes with Keto Stuffed Peppers? It’s well known that red wine works with beef and this dish is no exception. The predominant building blocks are fattiness and umami from the beef and a hint of tanginess from the tomato sauce. Find a big red to match. The wine’s acidity, even in a big red, will nicely balance the tomato sauce tanginess all the while having enough weight to stand up to the beef.

An austere red with lots of tannin and astringency is not necessary. Go for a big, smoothie Merlot, Tempranillo, or Cabernet Franc.

WINE TIPS:
ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT OTHER KETO LOW-CARB RECIPES CAN YOU ENJOY?

CHICKEN LEGS WITH WHITE WINE, CHERRY TOMATOES, BASIL

Chicken Soup (Heart Healthy)

Tomato Basil Chicken Quarters

Chicken Marsala (Heart Healthy)

Salmon with Lemon, Honey, Thyme

Bacon-Covered Meatloaf (Heart Healthy)

 WHAT ARE DIFFERENT STUFFED PEPPER DISH IDEAS?

Keto Stuffed Peppers

Here are a few ideas: 

  • Leave peppers whole or cut them in half.
  • Serve with tops on or off.
  • Top with mozzarella 
  • Top with Keto compliant bread crumbs
  • Stuff with only vegetables
  • Stuff with diced bacon and eggs
  • Stuff with buffalo chicken cubes with cauliflower rice, diced mozzarella (or vegan mozzarella) and topped with sour cream (vegan sour cream)  
  • Stuff with baby turkey meatballs, diced mozzarella (or vegan mozzarella), and marinara sauce
  • Stuff with chicken cubes, broccoli, cauliflower rice, and shredded cheddar (or cheddar substitute)
  • Stuff with chicken cubes, cauliflower rice, grated fresh Parmigiano or (Parma, a plant-based Parmigiano), and shredded mozzarella (or vegan mozzarella)
  • Stuff with cheese steak, prepared with steak slices, sautéed diced mushrooms, sautéed diced onion, Italian seasoning, and topped with melted mozzarella (or vegan mozzarella)
  • Stuff with chicken cubes, spinach, artichoke, shredded mozzarella (or vegan mozzarella), and grated fresh Parmigiano (or vegan mozzarella and Parma – plant-based Parmigiano)
  • Stuff with ground turkey, cauliflower rice, garlic, marinara, and mozzarella (or vegan mozzarella)
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KETO STUFFED PEPPERS

KETO STUFFED PEPPERS


Description

Keto Stuffed Peppers can be served ss a side dish or main entree.  The peppers can also be eaten for lunch, brunch, or dinner and in every season.  The recipe uses bell peppers (colours of choice), cauliflower rice, onion, garlic, and beef.  If you are hunting for a simple and tasty Keto Low-Carb Paleo Stuffed Pepper recipe paired with wine, check out this recipe!


Ingredients

Units Scale

Olive oil (for greasing ovenproof skillet)

4 bell peppers, halved and cored

1/2 pound cooked cauliflower rice* 

2 tablespoons olive oil, divided

1/2 large onion, finely chopped

1/2 cup chopped mushrooms (optional)

24 cloves garlic, minced

1 pound ground beef (grass-fed for Keto Healthy Heart)

1 teaspoon dried oregano

Freshly ground black pepper

1.5 cups favourite low sodium tomato sauce

1/2 cup freshly grated Parmigiano-Reggiano 

1 1/2 cups shredded partly-skimmed mozzarella 


Instructions

  • Preheat oven to 400° F (204 C). Grease ovenproof skillet with olive oil. Place eight halved peppers in skillet. Set aside. In a large pot of boiling salted water, cook cauliflower rice until just al dente. Drain and set in a bowl. 
  • In another large skillet over medium heat, heat 1 tablespoon olive oil. Add onion and cook until soft, about 5 minutes. Stir in garlic, then add ground beef, breaking up the meat with a wooden spoon. Cook until no longer pink.  Add tomato sauce. Let simmer 10 minutes, then remove from heat. Let cool.  Fold in cooked cauliflower rice and parmesan.
  • Drizzle peppers with more olive oil and season with pepper.  Fill each half pepper with cauliflower rice/meat sauce mixture. Bake for 25 minutes, until peppers soften and rice/sauce mixture is heated.
  • Remove from the oven. Top peppers with mozzarella. Broil for 5 minutes until cheese is melted. Serve hot.

Notes

  • The nutritional value of this recipe is based on the Keto version and is approximate.  One serving contains 9.3 carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • The recipe baking temperature and time is an estimate.  Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that.  The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven.  The bottom of your oven may be hotter than the top, depending on its condition.  This also includes where to set your dish under the broiler.  So use your own best judgment based on the type, condition, and age of your oven.  Prep times will also vary depending on how slow or quickly you like to work. 
  • Prep Time: 15
  • Cook Time: 25
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 344
  • Sugar: 5.9
  • Sodium: 657
  • Fat: 17.9
  • Saturated Fat: 8.4
  • Carbohydrates: 11.8
  • Fiber: 2.5
  • Protein: 35.7
  • Cholesterol: 83

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