The essential stuffed pepper recipe for meat-lovers.

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  • Preparation Time

    10 minutes
  • Cooking Time

    1 hour
  • Difficulty Rating

  • Health Level

  • Serves

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    1. 2 medium sweet red bell peppers
    2. 4 oz / 120 g ground beef (mince)*, preferably organic pastured (80% for keto version)
    3. ¼ cup / 30 g brown or wild rice, uncooked (leave out for keto version)
    4. 1 cup / 240 ml water or vegetable broth/stock, preferably low-sodium (water for keto version)
    5. 1 egg, preferably organic omega-3 or pastured
    6. 8-16 oz / 230-460 ml tomato sauce (minimum amount for keto)
    7. 1 tsp.-Tbsp / 5-14 ml olive oil (maximum amount for keto)
    8. ¼ tsp. / ½ g ground black pepper (or to taste)
    9. 1 Tbsp. / 3 g Italian seasoning blend, preferably salt-free
    10. 1 Tbsp. / 4 g fresh parsley, chopped (optional)
* or other ground/mince meat, game, or poultry


  1. Cook rice in water or broth/stock until just tender, about 20 minutes.
  2. Preheat oven to 350°F / 180°C. Brush or mist 8x8-inch / 20x20-cm baking dish with olive oil.
  3. While rice is cooking, warm a non-stick skillet over medium heat, add beef, and lightly brown for about 1-2 minutes.
  4. Remove beef from heat, and set aside.
  5. Cut peppers in half and clean out ribs and seeds.
  6. In a medium-sized bowl, combine egg, rice, black pepper, Italian seasonings, and browned beef; blend together well.
  7. Add ¼ of meat mixture to each bell pepper half.
  8. Place in baking dish and cover with tomato sauce. Bake for 40 minutes, or until peppers are tender and sauce is bubbling.
  9. Garnish with chopped fresh parsley, if desired.
Serving size: 1 stuffed pepper half Exchanges per Serving:  ⅓ Carb, 1 Protein, 1 Veg

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Comments 39

    • Hi, GorillaChest. You can add cheese, but note that each ounce will add a “protein” exchange. So if you add 2 ounces of cheese (about 1/2 cup or 120 ml grated), each stuffed pepper half would yield 1 carb + 1.5 protein exchanges, and a full stuffed pepper would yield 2 carb + 3 protein exchanges, which would cover most of lunch for you (with room for a green salad with dressing).

    • Hi, m.lathum. The following are the “microwave” version of the instructions for this recipe:
      1. In a microwave-safe baking dish or medium bowl, combine the dry rice with the broth and microwave, uncovered, on high until the rice is tender and the liquid is absorbed, about 15 minutes. Set side, covered.
      2. In a microwave-safe dish, add the ground beef and cover with a microwave-safe lid, or oven cooking bag. Cook on medium heat for 2 minutes, until the meat is cooked and there is no pink showing. Drain.
      3. Add the cooked beef to the rice, along with the egg, black pepper, and Italian seasonings; blend together well.
      4. Cut peppers in half and clean out ribs and seeds.
      5. Add ¼ of meat mixture to each bell pepper half.
      6. Place in a microwave-save baking dish, cover with a microwave-safe lid, and microwave on high for 12 minutes, or until peppers are tender.
      7. Remove lid, and cover peppers with tomato sauce. Cook for another minute until sauce is bubbling.
      8. Garnish with chopped parsley, if desired

  1. I can hardly wait to try this recipe. It is the end of the day, so I’m unable to give it a try today. So, Stuffed Peppers is tomorrow’s dinner. I’m very excited. My husband is doing this with me and he too is excited. AND that is saying a lot.

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