These cheese-stuffed bell peppers bring all the flavours of a Mexican feast to your keto dinner table. Halved bell peppers serve as colourful, edible bowls filled with seasoned cauliflower rice, melted cheese, and tangy salsa. Each serving clocks in at just 8g net carbs while delivering 18g of protein and 24g of fat — a well-balanced vegetarian keto meal that satisfies deeply. The peppers soften beautifully in the oven while the cheese gets bubbly and golden on top. This is one of those recipes that works equally well as a weeknight dinner or a dish to impress guests, and the whole family will love them whether they are following keto or not.

Why This Works on Keto

Bell peppers are a great keto vegetable, providing vitamin C and antioxidants while keeping carbs reasonable. Cauliflower rice replaces traditional white rice, cutting the carb content dramatically — from roughly 45g per serving down to under 5g. The generous cheese filling provides both fat and protein, while the Mexican seasoning and salsa add bold flavour without significant carbohydrate load. Each stuffed pepper half is a complete meal in itself.

Ingredients

  • 4 large bell peppers (mixed colours), halved and seeds removed
  • 300g cauliflower rice (fresh or frozen)
  • 15ml olive oil
  • 1 small onion (60g), finely diced
  • 2 cloves garlic, minced
  • 5g ground cumin
  • 3g smoked paprika
  • 2g chili powder
  • 120g cheddar cheese, shredded
  • 80g cream cheese, softened
  • 60g salsa (no sugar added)
  • 30g black olives, sliced
  • Salt and black pepper to taste
  • Fresh cilantro for garnish
  • Sour cream for serving (optional)

Instructions

  1. Preheat the oven to 190C (375F). Place the bell pepper halves cut-side up in a baking dish. Drizzle lightly with olive oil and season with salt. Bake for 10 minutes to soften slightly while you prepare the filling.
  2. Heat the olive oil in a large skillet over medium heat. Saute the diced onion for 3-4 minutes until soft.
  3. Add the garlic, cumin, smoked paprika, and chili powder. Cook for 30 seconds until fragrant.
  4. Add the cauliflower rice and cook for 5-6 minutes, stirring frequently, until tender and any excess moisture has evaporated.
  5. Remove from heat and stir in the cream cheese, half the cheddar, salsa, and black olives. Mix until the cream cheese is melted and everything is well combined. Season with salt and pepper.
  6. Spoon the filling evenly into the par-baked pepper halves, pressing down gently. Top each with the remaining cheddar cheese.
  7. Bake for 20 minutes until the peppers are tender and the cheese is melted and golden.
  8. Garnish with fresh cilantro and serve with a dollop of sour cream if desired.

Tips & Variations

  • Spicier version: Add diced jalapeno to the filling, or use pepper jack cheese instead of cheddar.
  • Vegan option: Replace the cheeses with nutritional yeast and cashew cream, and add black soybeans for extra protein.
  • Extra protein: Stir in 100g of crumbled firm tofu or textured vegetable protein to the cauliflower rice filling.
  • Make ahead: Assemble the stuffed peppers, cover tightly, and refrigerate for up to 24 hours before baking. Add 5 minutes to the baking time when cooking from cold.
Which colour bell pepper is lowest in carbs?
Green bell peppers have slightly fewer carbs than red, yellow, or orange peppers because they are less ripe and contain less sugar. However, the difference is small (about 1-2g per pepper), so use whichever colour you prefer. A mix of colours makes the dish look beautiful.
Can I use fresh cauliflower instead of pre-riced?
Absolutely. Simply pulse cauliflower florets in a food processor until they reach a rice-like consistency. Use about half a medium head of cauliflower to get 300g of cauliflower rice. Make sure not to over-process or it will become mushy.
How do I store leftovers?
Store leftover stuffed peppers in an airtight container in the fridge for up to 3 days. Reheat in the oven at 180C for 10-15 minutes for the best results. The microwave works too but may make the peppers slightly softer.