Baked Low-Carb Mediterranean Stuffed Peppers

Healthy never looked this good!

These golden, roasted bell peppers are filled with cauliflower rice, courgettes, olives, sun-dried tomatoes, and feta — baked to perfection and bursting with fresh Mediterranean flavour!

Perfect for a cosy dinner, easy meal prep, or anyone living that low-carb lifestyle.

You’d never guess they’re only 8g net carbs per serving!

Why you’ll love them:
– Low-carb + keto-friendly
– Vegetarian & gluten-free
– Packed with flavour, fibre and healthy fats
– Ready in about an hour!

Pro tip:
Add a dollop of tzatziki and a sprinkle of fresh herbs right before serving for that restaurant-style finish.

Save this recipe for later & tag me if you make it — I’d love to see your version!

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Low-Carb Mediterranean Stuffed Peppers

Serves: 4

Prep Time: 20 min

Cook Time: 35–40 min

Total Time: ~1 hour

Ingredients

For the Peppers:

4 large bell peppers (any colour), tops cut off and seeds removed

1½ tbsp olive oil

Salt & pepper, to taste

For the Filling:

2 cups cauliflower rice (fresh or frozen, finely grated cauliflower)

1 tbsp olive oil

1 small onion, finely chopped

2 cloves garlic, minced

1 small courgette, diced

1 medium tomato, diced (or ½ cup cherry tomatoes, halved)

¼ cup Kalamata olives, chopped

¼ cup sun-dried tomatoes, chopped

½ cup crumbled feta cheese

2 tbsp chopped fresh parsley

1 tbsp chopped fresh basil or mint

1 tsp dried oregano

Juice of ½ lemon

Optional: ¼ cup chickpeas (omit for keto)

Instructions

Preheat Oven:

Heat oven to 375°F (190°C).

Prepare Peppers:

Brush the hollowed peppers with olive oil and sprinkle with a little salt. Place upright in a baking dish.

Cook Filling:

In a large skillet, heat olive oil over medium heat. Add onion and garlic; sauté 3–4 minutes until translucent.

Add courgette and tomatoes; cook for another 3 minutes.

Stir in cauliflower rice and cook 5 minutes, until softened.

Combine:

Remove from heat and mix in olives, sun-dried tomatoes, feta, herbs, oregano, lemon juice, salt, and pepper.

Stuff & Bake:

Spoon filling into peppers, drizzle with a touch of olive oil, and cover with foil.

Bake 30 minutes covered, then uncover for 10 minutes until tops are golden and peppers are tender.

Serve:

Garnish with extra feta and herbs. Serve warm with a squeeze of lemon or a dollop of Greek yogurt or tzatziki.

Optional Add-Ins

For more protein: Add grilled chicken, shrimp, or chickpeas.

For keto: Skip chickpeas and sun-dried tomatoes (replace with extra olives or spinach).

Nutrition Facts (per stuffed pepper)

(Based on 4 servings, vegetarian version with feta and cauliflower rice)

Calories 210 kcal

Protein 7 g

Total Fat 15 g

Saturated Fat 4 g

Carbohydrates 12 g

Net Carbs 8 g

Fibre 4 g

Sugars (natural) 5 g

Cholesterol 15 mg

Sodium 480 mg

Vitamin C 160% DV

Vitamin A 35% DV

Calcium 12% DV

Iron 8% DV

Highlights:

Low-carb / Keto-friendly (8g net carbs)

High in fibre, antioxidants, and healthy fats

Gluten-free & vegetarian

1 Comment

@diabetic_friendly_kitchen 3 months ago
Low-Carb Mediterranean Stuffed Peppers
Serves: 4

Prep Time: 20 min

Cook Time: 35–40 min

Total Time: ~1 hour
Ingredients
For the Peppers:

4 large bell peppers (any colour), tops cut off and seeds removed

1½ tbsp olive oil

Salt & pepper, to taste
For the Filling:

2 cups cauliflower rice (fresh or frozen, finely grated cauliflower)

1 tbsp olive oil

1 small onion, finely chopped

2 cloves garlic, minced

1 small courgette, diced

1 medium tomato, diced (or ½ cup cherry tomatoes, halved)

¼ cup Kalamata olives, chopped

¼ cup sun-dried tomatoes, chopped

½ cup crumbled feta cheese

2 tbsp chopped fresh parsley

1 tbsp chopped fresh basil or mint

1 tsp dried oregano

Juice of ½ lemon
Optional: ¼ cup chickpeas (omit for keto)
Instructions
Preheat Oven:

Heat oven to 375°F (190°C).
Prepare Peppers:

Brush the hollowed peppers with olive oil and sprinkle with a little salt. Place upright in a baking dish.
Cook Filling:

In a large skillet, heat olive oil over medium heat. Add onion and garlic; sauté 3–4 minutes until translucent.

Add courgette and tomatoes; cook for another 3 minutes.

Stir in cauliflower rice and cook 5 minutes, until softened.
Combine:

Remove from heat and mix in olives, sun-dried tomatoes, feta, herbs, oregano, lemon juice, salt, and pepper.

Stuff & Bake:

Spoon filling into peppers, drizzle with a touch of olive oil, and cover with foil.

Bake 30 minutes covered, then uncover for 10 minutes until tops are golden and peppers are tender.
Serve:

Garnish with extra feta and herbs. Serve warm with a squeeze of lemon or a dollop of Greek yogurt or tzatziki.
Optional Add-Ins

For more protein: Add grilled chicken, shrimp, or chickpeas.

For keto: Skip chickpeas and sun-dried tomatoes (replace with extra olives or spinach).
Nutrition Facts (per stuffed pepper)

(Based on 4 servings, vegetarian version with feta and cauliflower rice)
Calories 210 kcal

Protein 7 g

Total Fat 15 g

Saturated Fat 4 g

Carbohydrates 12 g

Net Carbs 8 g

Fibre 4 g

Sugars (natural) 5 g

Cholesterol 15 mg

Sodium 480 mg

Vitamin C 160% DV

Vitamin A 35% DV

Calcium 12% DV

Iron 8% DV

Highlights:

Low-carb / Keto-friendly (8g net carbs)

High in fibre, antioxidants, and healthy fats

Gluten-free & vegetarian