Low Carb Unstuffed Pepper Casserole

A deliciously low carb deconstructed version of stuffed peppers, this unstuffed pepper casserole is made lighter with ground turkey and riced cauliflower.




Servings (adjustable): 

Calories: 244

Author: Peter | Simple Nourished Living


  • ▢2-½ cups frozen cauliflower rice, thawed and well drained
  • ▢1 cup canned crushed tomatoes
  • ▢1 cup reduced-fat shredded cheese blend, divided
  • ▢1 teaspoon garlic powder
  • ▢1 teaspoon onion powder
  • ▢1 pound lead ground turkey
  • ▢2 cups chopped bell peppers
  • ▢½ cup chopped onion
  • ▢1-½ teaspoons ground cumin
  • ▢¼ teaspoon salt


  • Preheat oven to 375F degrees. Lightly spray an 8×8-inch baking dish (or 9-inch round pie dish) with nonstick spray.
  • Stir together the cauliflower rice, crushed tomatoes, ½ cup cheese, garlic powder and onion powder in a large bowl until thoroughly combined.
  • Lightly spray a skillet with nonstick cooking spray and heat over medium-high heat. Add the ground turkey, peppers, onion, cumin and salt and cook until turkey is cooked through and the onions and peppers soften, crumbling the turkey as it cooks, about 8 minutes.
  • Transfer the cooked turkey mixture to the rice mixture using a large slotted spoon and stir together until well mixed.
  • Using a large spoon, transfer the mixture into the prepared baking dish. Sprinkle the remaining cheese over the top and cook until hot and cheese is melted, about 20 minutes.
  • Store any leftover casserole in an airtight container in the refrigerator.


Recipe Notes

I used my favorite red bell peppers when making this casserole, but feel free to substitute with green, orange or yellow bell peppers, or a combination.

Rinse the frozen cauliflower under warm water and drained thoroughly in a colander or strainer. If you used unthawed and undrained frozen rice cauliflower, your casserole will probably turn out a little watery.

Serving size: ¼th recipe

6 *PointsPlus (Old plan)

Nutrition Facts

Low Carb Unstuffed Pepper Casserole

Amount Per Serving (1 /4th recipe)

Calories 244Calories from Fat 88

% Daily Value*

Fat 9.8g15%

Carbohydrates 13.3g4%

Fiber 4.2g17%

Protein 27.2g54%

* Percent Daily Values are based on a 2000 calorie diet.

By niko

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