If you need a really quick, healthy dinner idea, you’ve come to the right place! Made in 20 minutes, my Healthy Unstuffed Peppers with Cauliflower Rice will be your new go-to healthy weeknight dinner idea. This fantastic ONE-skillet unstuffed pepper recipe is great for meal prepping, too!
Why You’ll Love This High-Protein Unstuffed Peppers Recipe
Made with simple ingredients that you likely already have in your fridge and freezer, this awesome unstuffed peppers recipe is made in just ONE skillet. Ideal for busy weeknight. Here are some additional reasons why this unstuffed pepper recipe will become a favorite at your house:
- It’s a healthy dinner option: naturally low-carb, gluten-free and keto-friendly, its a great way to add a high protein dinner to your weeknight rotation and still hit your healthy goals.
- It’s an easy and quick meal idea: ready in 20 minutes, and made in one skillet it’s perfect for a weeknight dinner where your low on energy but still need to feed your family.
- It’s a unique ground beef recipe: If you’re tired of tacos and spaghetti, this is a great option for using ground beef that’s high protein, quick dinner.
Much like my Healthy Taco Stuffed Peppers recipe, this recipe is super flavorful and easy to make. It has many similar ingredients that a regular stuffed peppers recipe has, but instead of filling peppers and baking them in the oven, all of the ingredients are cooked in ONE skillet.
Not only does this cut down on clean up, it speeds up the cooking process dramatically. Music to everyones ears, especially for a weeknight, right?
Here’s the ingredients you’ll need to make this high protein unstuffed peppers recipe:
- Ground beef – you could also use ground turkey, chicken, bison or pork.
- Bell Peppers – any two colors, of green, yellow, orange or red bell peppers.
- Yellow onion – great for adding flavor, it also pairs well with the peppers and provides a nice texture.
- Garlic – adds great flavor to the dish and pairs well with the beef.
- Diced tomatoes – I like using a can of fire roasted diced tomatoes, but feel free to use any diced tomatoes that you have available.
- Tomato sauce – gives the casserole a fantastic saucy, base and brings all of the other ingredients together.
- Cauliflower rice (or riced caufliflower) – this can be found in the frozen foods section of your grocery store. It’s a nice low-carb option to traditional rice.
- Spices – chili powder, paprika, garlic salt and pepper. Don’t skimp on the spices, these add great depth of flavor and season the entire dish.
For exact ingredient amounts and full recipe instructions be sure to scroll down to the bottom of the post to the recipe card. Thanks!
Ingredient Substitutions and Recommendations:
- Make it Vegetarian: Instead of using meat, you could substitute two cans of beans (black, cannellini, or Great Northern). You could also substitute diced tofu for the meat.
- Regular Rice: If you want to do a more traditional stuffed pepper recipe, you can substitute 1 cup of cooked white or brown rice for the cauliflower rice.
- Salsa Swap: Instead of using diced tomatoes, you could swap a container of mild, medium or hot salsa (if you like the heat). This would really lean into the Tex-Mex flavors.
- Topping Ideas: Because this has a Tex-Mex flavor palate, you could top with shredded Mexican blend cheese, sliced avocados, guacamole, chopped cilantro, sour cream or queso blanco cheese crumbles. You could also hit each serving with a few shakes of your favorite hot sauce.
Here’s how to make this one skillet unstuffed peppers recipe:
Step 1: Start by chopping and sauteing the peppers and onions
It wouldn’t be an unstuffed pepper recipe without peppers, right? I used two bell peppers of different color (green and yellow) along with a yellow onion. You can use any color of peppers you prefer and can find.
Saute the peppers and onions for 5-7 minutes or until the onion starts to become clear and translucent. Transfer these to a separate bowl.
Step 2: Brown the Ground Beef
In the same skillet that you just used for the peppers and onions, brown the ground beef. Drain off any excess fat that renders.
Next, add back the peppers and onions, the diced tomatoes, tomato sauce and spices.
If you haven’t already done so, microwave the cauliflower rice according to package directions.
Step 3: Add the cauliflower rice
Cauliflower rice is a marvelous thing. Many traditional unstuffed pepper recipes call for regular white rice to be cooked in the ground beef mixture. Because we are using cauliflower rice (that has already been pre-cooked in the microwave) we’re shaving off valuable cook time from the traditional recipe (made with white rice).
We also shave off a fair amount of carbs and calories by substituting white rice for rice cauliflower.
Step 4: Simmer together for 5 minutes
Once the cauliflower rice has been added to the rest of the ingredients, simply simmer together for just 5 more minutes. This will help bring all of the flavors together and cook down any unnecessary liquid.
From here, this delicious unstuffed pepper recipe is ready to be served!
What makes this unstuffed pepper recipe healthy?
- Most traditional unstuffed pepper casseroles call for the addition of white rice. We are replacing these carbs and calories with cauliflower rice. A healthy, low-carb option that is filling and satisfying.
- The ground beef is a great source of protein in this recipe. However, if you would prefer to use ground turkey, feel free to do so. Ground beef and ground turkey are both healthy options. You can also use ground bison.
- This recipe is loaded with vegetables! Between the bell peppers, onion, cauliflower rice, diced tomatoes and the tomato sauce, there is lots of fiber, vitamins and minerals.
How to Store, Reheat & Freeze Unstuffed Peppers
- Storing Leftovers or Meal Prepping: for best results, let the unstuffed peppers cool to room temperature. Store in a resealable container or individual meal prep containers with tight fitting lids. Leftovers will keep for up to 5 days refrigerated.
- Reheating unstuffed peppers: transfer to a microwave safe plate or bowl, and microwave for 1 minute increments stopping to stir. Heat until steaming. Top with any desired toppings like shredded cheese, cilantro or hot sauce.
- Freezing unstuffed peppers: freeze in individual servings, using freezer-safe meal prep containers, or freeze one large casserole in an aluminum pan, covered with press-and-seal wrap, and topped with foil. When frozen, the unstuffed peppers will last for up to three months in the freezer. To thaw, place in the refrigerator overnight.
FAQ’s for this high protein unstuffed peppers recipe:
When kept in an airtight container, this unstuffed peppers recipe will last for up to 5 days when kept refrigerated.
Yes, to make this unstuffed pepper vegetarian or vegan, remove the ground beef and swap it with diced tofu, or two cans of cannellinibeans, black beans or Great Northern beans.
I would recommend serving this unstuffed peppers casserole with a side salad topped with your preferred dressing. You could also serve it with some hearty vegetables like Sauteed Broccoli with Garlic, Roasted Butternut Squash or Roasted Rainbow Carrots.
This is a great meal prep recipe! Start by making the recipe as directed. Add a serving to a resealable meal prep container and refrigerate. Pack for work or school and reheat in the microwave on 1 minute increments until steaming.
Yes, this would be a great dinnertime option. Warm either flour or corn tortillas, and enjoy with your favorite taco toppings, like lettuce, fresh pico de gallo, sour cream, sliced avocados or guacamole.
If you loved this delicious Unstuffed Peppers, then check out some of our other healthy dinner recipes:
- Buffalo Chicken Stuffed Peppers
- Healthy Taco Stuffed Peppers
- Cauliflower Shrimp Fried Rice
- Vegetable Beef Stir Fry
- Air Fryer Turkey Burgers
- Tater Tot Casserole with Chicken
- Mexican Beef and Rice Skillet
- Taco Stuffed Zucchini Boats
- Healthy Chicken Burrito Bowls
- Homemade Taco Seasoning
- Taco Mac and Cheese
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Healthy Unstuffed Peppers (High-Protein, 20 Minutes)
Equipment
Ingredients
- 1 Green bell pepper diced
- 1 Yellow bell pepper diced
- 1 medium yellow onion diced
- 2 Tablespoon Extra-virgin olive oil
- 1 lb. lean ground beef
- 3 cloves garlic minced
- 1 (14.5 oz.) can tomato sauce
- 1 (14.5 oz.) can fire-roasted diced tomatoes
- 1 10 oz. pkg. frozen riced cauliflower microwaved to package directions
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon pepper
- 1/2 teaspoon garlic salt
Optional Toppings:
- Chopped cilantro
- Shredded cheddar or Mexican blend cheese
Instructions
- Microwave the riced cauliflower according to package directions. Set aside.
- In a large skillet, over medium high heat, heat the olive oil. Add the diced peppers and onion, and saute for 5-7 minutes or until the onions are nearly clear and translucent. Transfer the cooked peppers and onions to a separate bowl.
- In the same skillet, brown the ground beef along with the garlic. Drain off any excess grease. Add back the peppers and onions. Add the diced tomatoes, tomato sauce, chili powder, paprika, pepper and garlic salt. Stir together. Add in the cooked riced cauliflower.
- Stir all the ingredients together and simmer for an additional 5 minutes over medium heat.
- Serve right away while hot. Top with any optional toppings like cilantro or shredded cheese.
Notes
Nutrition
This is a delicious recipe!Hope you are having a great week and thanks so much for sharing your awesome post with us at Full Plate Thursday.
Miz Helen
This look delicious! Thanks for sharing with us at Encouraging Hearts & Home. Pinned
I just love the combination of Green Peppers and Bacon. I would do a mix of Bacon and Hamburger. The bacon offsets the bitterness of the green pepper perfectly. I also prefer adding parm cheese to that mix.
I really appreciate the recipe, but seriously, try the bacon/hamburger mix with parm and taste the difference.
I made this today and it so easy and delicious. I made is with 90 percent ground beef. It is zero points on weight watchers.