Deconstructed Stuffed Bell Pepper Casserole!

Deconstructed Stuffed Bell Pepper Casserole (Keto & High Protein)

Enjoy all the hearty, comforting flavors of stuffed bell peppers in an easy-to-make casserole form! This dish is packed with protein and vegetables, making it a satisfying, low-carb, and keto-friendly meal perfect for busy weeknights or meal prep.

Yields: 6-8 servings Prep time: 15 minutes Cook time: 25-30 minutes

Ingredients:

• 1-2 pounds lean ground turkey (93/7 or 99/1 recommended), cooked and drained
• 2 bags (about 4 cups total) frozen cauliflower rice, cooked according to package directions and drained well
• 3-4 medium bell peppers (any color), thinly sliced
• 1 (15-ounce) can diced tomatoes, undrained (optional, for more moisture/flavor)
• 1 (8-ounce) can tomato sauce or 1/2 cup low-carb marinara sauce (like Rao’s), optional, for more sauciness
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried Italian seasoning
• 1/2 teaspoon salt, or to taste
• 1/4 teaspoon black pepper, or to taste
• 1-2 cups shredded mozzarella cheese (depending on how cheesy you like it)
• Avocado oil spray or other non-stick cooking spray

Equipment:

• Large skillet (for ground turkey)
• Pot or microwave-safe bowl (for cauliflower rice)
• 9×13-inch (3-quart) casserole dish

Instructions:

1. Preheat Oven & Prepare Dish: Preheat your oven to 375°F (190°C). Lightly spray a 9×13-inch casserole dish with avocado oil spray or other non-stick spray.
2. Cook & Drain Proteins/Veggies:
   • If not already cooked, brown the ground turkey in a large skillet over medium-high heat, breaking it up as it cooks. Drain any excess grease thoroughly and set aside.
   • Cook the cauliflower rice according to package directions (microwave or stovetop). After cooking, drain it very well. If it’s very wet, you can press it between paper towels to remove excess moisture.
3. Layer the Casserole:
   • Spread the sliced bell peppers evenly in the bottom of the prepared casserole dish.
   • Sprinkle the garlic powder, onion powder, Italian seasoning, salt, and black pepper over the bell peppers.
   • Evenly spread the cooked cauliflower rice over the bell peppers.
   • Next, layer the cooked ground turkey over the cauliflower rice.
   • Optional: If using, pour the diced tomatoes (undrained) and/or tomato sauce/marinara evenly over the ground turkey layer for added moisture and flavor.
4. Top with Cheese & Bake: Top the entire casserole generously with shredded mozzarella cheese.
5. Bake: Bake for 20-25 minutes, or until the casserole is heated through and the cheese is melted and bubbly.
6. Broil for Golden Finish: Turn the oven setting to broil (watch carefully!). Broil for another 3-5 minutes, or until the cheese is golden brown and slightly crispy.
7. Rest & Serve: Remove from the oven and let the casserole rest for 5-10 minutes before serving. This allows the flavors to meld and the casserole to set slightly.

Enjoy! Serve hot.

Storage: Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven.

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Recipe Analysis & Dietary Classification

This casserole is a fantastic, convenient, and healthy meal.

• High Protein: Yes, this recipe is very high in protein. Ground turkey and mozzarella cheese are excellent protein sources, making this casserole very satisfying and beneficial for satiety and muscle maintenance.
• Low-Carb: Yes, this recipe is low-carb. By using cauliflower rice instead of traditional rice, and bell peppers as a base, you significantly reduce the carbohydrate content.
• Keto: Yes, this recipe is keto-friendly.
  • Ground Turkey: Naturally keto.
  • Cauliflower Rice: A staple keto vegetable substitute. Ensure it’s well-drained.
  • Bell Peppers: Keto-friendly vegetables in moderation.
  • Mozzarella Cheese: Keto-friendly.
  • Diced Tomatoes/Tomato Sauce (Optional): If used, choose brands with no added sugar. In moderation, these can fit into keto macros. Rao’s is an excellent low-carb option.
  • Seasonings: Keto-friendly.