Deconstructed Stuffed Peppers

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Deconstructed Stuffed Peppers 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.

They’re not sure if they should eat the inside first, try to cut it, pick it up and bite it… I’ve seen it all!

Let’s face it, even adults are trying to have good etiquette on this one.

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

One of the benefits of using cast-iron is that it transfers well from stove-top to oven. See my top picks for cast-iron pans.

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. 
3. If you’re one of my THM (Trim Healthy Mama) friends, I usually eat this as an “S” because of the cheese. But you can make it an “E” by using extra lean turkey and no cheese. You could also use brown rice or quinoa instead of cauliflower rice. Not sure what THM is? Check out my THM journey. 

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

• Heat a cast-iron skillet or any large skillet over medium-high heat. Add the olive oil and let it warm for a few seconds.
• Add the onions and saute’, stirring occasionally, until they are translucent, about 5 minutes.
• Add the ground turkey, breaking up with a spoon or a Mix and Chop tool. Drain if necessary

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

• Add the seasonings, sauce, and tomatoes. Stir well to combine.
• Add the sliced peppers, mix them in, and then simmer for about 10 minutes.
• Top everything with cheese and pop it in the oven for a few minutes just to melt the cheese. You can use a broiler, or your oven set to 300°.

And dinner is done.

Video

If you’d like to see this recipe in action, check it out over on my youtube channel.

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

Sometimes I get stuck on the side dishes when I have an all-inclusive meal where the veggies and protein are all mixed together. So, here are some options:

• 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
• See more Side Dishes

More Easy One Pan Dinners

• Kielbasa Skillet with apples and onions
• Cottage Pie
• Turkey Sweet Potato Skillet
• Egg Roll in a Bowl
• Pasta Fagioli Soup
• Spaghetti Squash Casserole Boats
• BBQ Bacon Cheeseburger Nachos

More Low Carb Recipes

• Keto Pizza Casserole
• Sausage and Kale Soup
• Ricotta Lemon Pancakes
• Mexican Meatloaf
• Cobb Egg Salad
• Carne Asada

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Update Notes: This post was originally published on August 26, 2016, but was updated with some more information, step by step instructions, and updated notes and tips in January of 2021.

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