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Low Carb Mediterranean Stuffed Peppers

Even if you can’t fly off to the beautiful Mediterranean right now you
can still soak up all the flavors of their wonderfully healthy cuisine with
these Low-carb Mediterranean Cauliflower Rice Stuffed Peppers. I made these vegetarian / vegan keto, but you could easily add in some
ground turkey or beef if you prefer.

Prep Time 15 minutes
Cook Time 25 minutes
Servings 4 servings
Calories 104kcal
Author Jo Harding


  • 4 large Romano peppers or Bell Peppers or 320 grams
  • 1 teaspoon olive oil
  • ¼ teaspoon salt
  • ¾ cup small head cauliflower or 7 ounces
  • 2 tablespoon butter or ghee
  • ½ small onion or 35 grams
  • 1 clove garlic or 3 grams
  • 6 ounces chopped tomatoes or 180 grams
  • 1 tablespoon tomato puree
  • ½ cup chicken broth or vegetable stock
  • 1 teaspoon Italian herb seasoning
  • teaspoon fresh thyme
  • ¼ teaspoon pepper

To Serve:

  • fresh chopped parsley, lemon wedges


  • Best fresh but can be stored in the fridge for 2 days after it's been cooled.


  • Preheat the oven to 400 degrees F or 200C / 180 fan.
  • Rub peppers with olive oil and a tiny pinch of salt.
  • Place on a non-stick baking tray and roast in the oven for 15 - 18
    minutes until tender.
  • Meanwhile make the cauliflower rice. Place the florets in a food processor and pulse until they resemble a rice consistency. Set aside.
  • Add the ghee or butter to a saucepan. Sauté the onions and garlic on medium/ low for 2 - 4 mins until soft and translucent. Add the chopped tomatoes, tomato puree, stock, herbs, remaining salt and pepper. Cook for 6 minutes on a medium heat to thicken.
  • Add the cauliflower rice and cook for 4 - 5 mins until cooked, but still
    with a bite. Adjust the seasoning to taste. Remove from the heat and stir through the fresh parsley.
  • Using a sharp knife, make a slit in the peppers lengthways, but careful not to cut them in half. Scoop out the seeds with a spoon and discard. Fill the peppers with the cauliflower rice and enjoy. Option to serve with a squeeze of lemon if you like.


Romano peppers are sweet peppers that are elongated. If you can't find long peppers like this simply use bell peppers.


Serving: 1serving | Calories: 104kcal | Carbohydrates: 9g | Protein: 2g | Fat: 7g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 325mg | Potassium: 439mg | Fiber: 3g | Sugar: 5g | Vitamin A: 840IU | Vitamin C: 95.8mg | Calcium: 23mg | Iron: 0.7mg