Low Carb Unstuffed Pepper Casserole

Unstuffed pepper casserole is a deliciously deconstructed low carb, gluten-free version of stuffed peppers. This casserole is made lighter by substituting riced cauliflower and lean ground turkey for the rice and ground beef that is more commonly used when making stuffed peppers.

As written, this easy healthy casserole makes 4 generous servings, but can easily be doubled when serving a crowd.

Now serving unstuffed pepper casserole

How Many Calories and WW Points in this Low Carb Casserole?

According to my calculations, each serving has about 244 calories.

To see your WW Points for this recipe and track it in the WW app or site, Click here!

Casserole Ingredients

2-½ cups frozen cauliflower rice
1 cup canned crushed tomatoes
1 cup reduced-fat shredded cheese blend
1 pound lean ground turkey
2 cups chopped bell peppers
½ cup chopped onion
1 teaspoon garlic powder
1 teaspoon onion powder
1-½ teaspoons ground cumin
¼ teaspoon salt

How to Make Unstuffed Pepper Casserole

Step 1: Gather and prepare all ingredients.

Ready to make the casserole

Step 2: Preheat oven to 375F degrees. Lightly spray an 8×8-inch baking dish (or 9-inch round pie dish) with nonstick spray.

Step 3: Stir together the cauliflower rice, crushed tomatoes, ½ cup cheese, garlic powder and onion powder in a large bowl until thoroughly combined.

Combine the cauliflower rice, crushed tomatoes, ½ cup cheese, garlic powder and onion powder in a large bowl

Step 4: 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.

Cook the onion, bell pepper and turkey in a skillet

Step 5: Transfer the cooked turkey mixture to the rice mixture using a large slotted spoon and stir together until well mixed.

Mix together the ground turkey mixture with the riced cauliflower mixture

Step 6: Using a large spoon, transfer the mixture into the prepared baking dish.

Add mixture to baking dish and top with remaining ½ cup shredded cheese

Sprinkle the remaining cheese over the top and cook until hot and cheese is melted, about 20 minutes.

Unstuffed pepper casserole topped with melted cheese

Step 7: Store any leftover casserole in an airtight container in the refrigerator.

Low Carb Unstuffed Pepper Casserole

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 Suggestions

Enjoy this gluten-free casserole with your favorite tossed green salad. Here are a few favorites:

Shredded Romaine Salad with fresh Dill
Mixed Greens with Goat Cheese and Dates
Pear and Blue Cheese Salad
Wedge Salad with Balsamic Drizzle
Arugula Salad with Parmesan and Sunflower Seeds

Single serving low carb unstuffed pepper casserole

Ways to Use Leftovers

Store any leftovers in an airtight container in the refrigerator.

Leftovers can be gently reheated in the microwave. Enjoy with Crock Pot Roasted Broccoli.

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Print

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.
Course Main Course
Cuisine American
Keyword cauliflower rice casserole, deconstructed stuffed peppers, low carb casserole
Prep Time 10 minutes minutes
Cook Time 35 minutes minutes
Total Time 45 minutes minutes
Servings 4
Calories 244kcal
Author Peter | Simple Nourished Living

Ingredients

2-½ cups frozen cauliflower rice, thawed and well drained1 cup canned crushed tomatoes1 cup reduced-fat shredded cheese blend, divided1 teaspoon garlic powder1 teaspoon onion powder1 pound lead ground turkey2 cups chopped bell peppers½ cup chopped onion1-½ teaspoons ground cumin¼ teaspoon salt

Instructions

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.

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

Click here to see your WW Points for this recipe and track it in the WW app or site.

6 *PointsPlus (Old plan)

Nutrition

Serving: 1/4th recipe | Calories: 244kcal | Carbohydrates: 13.3g | Protein: 27.2g | Fat: 9.8g | Fiber: 4.2g

Recipe source: Hungry Girl 6-Ingredient Meals Magazine

*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan’s ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.

If you like this Easy Unstuffed Pepper Casserole, you might also like

Crock Pot Couscous Stuffed Peppers
Stuffed Pepper Slow Cooker Soup
No Cook Herbed Tuna Stuffed Peppers
4-Ingredient Taco Cauliflower Rice Skillet

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The post Low Carb Unstuffed Pepper Casserole appeared first on Simple Nourished Living.

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