Low Carb Keto Stuffed Pepper Soup

I used to love classic stuffed peppers, but hated the work: slice, stuff, bake, pray they don’t turn into a soggy mess.
When I went keto, I missed that cozy, beefy, tomato-y vibe — but definitely not the blood sugar spike from the rice.
This Keto Stuffed Pepper Soup fixes it all: one pot, done in 30 minutes, no weird ingredients, and it freezes like a dream.

💡 WHY THIS ONE WORKS SO WELL

Here’s the magic:

• Swapping regular rice for cauliflower rice gives you the bulk without the carb bomb.
• Simmering everything together means the flavors marry faster (hello, weeknight win).
• Using a combo of beef bone broth + tomato sauce keeps it rich, not watery.

Most “keto” soups either taste like tomato water or a weird chili knockoff. Not this one.

🧾 WHAT I USED (AND WHY IT WORKED)

• Olive oil (1 tbsp) – Basic fat for sautéing. Avocado oil works too.
• Garlic (2 cloves) – Real garlic, not powder. Totally worth it for the flavor kick.
• Ground beef (2 lb, 80/20) – Enough fat for flavor, not so much it gets greasy.
• Bell peppers (3 medium, diced) – Red, yellow, green — mix it up. Adds sweet-savory notes.
• Diced tomatoes (2 cans, 14.5 oz each) – Keep the juice! It’s part of the broth base.
• Tomato sauce (1 can, 29 oz) – Watch labels: no sugar added.
• Beef bone broth (2 cups) – Extra protein and collagen without carbs.
• Water (2 cups) – Stretch it without watering it down too much.
• Italian seasoning (1 tbsp) – The shortcut MVP. (Or DIY: oregano, basil, thyme.)
• Sea salt + black pepper – To taste. (You’ll need a little extra if your broth isn’t salted.)
• Cauliflower rice (12 oz) – Frozen or fresh, just not overcooked or it turns to mush.

🔁 KETO SWAPS THAT ACTUALLY WORK

• Ground turkey or chicken – Works, but beef gives it more richness.
• Fresh diced tomatoes – You can sub 4-5 fresh tomatoes if you’re off cans.
• Tomato paste + water – In a pinch, mix 6 oz paste with 2 cups water if you can’t find a clean tomato sauce.
• Riced broccoli – Edgier flavor, slightly higher carbs, but fun for a change.

⚠️ WHAT WENT SIDEWAYS (AND WHY)

👩‍🍳 HOW TO MAKE IT (STEP-BY-STEP)

1. Sauté garlic in olive oil over medium-high until it smells incredible (about 1 minute).
2. Add ground beef. Break it up and brown fully (8–10 minutes).
3. Dump in peppers, diced tomatoes (with juice), tomato sauce, broth, water, and Italian seasoning. Bring it to a boil.
4. Simmer 10–15 minutes, until peppers are tender but still colorful.
5. Stir in cauliflower rice, simmer another 3–4 minutes.
6. Taste and adjust salt and pepper.
7. Scoop into bowls and try not to burn your tongue because you’re impatient like me.

Texture cue: Soup should be hearty, not watery. The broth should coat your spoon lightly.

🧠 KETO COOKING TRICKS THAT HELP

• Use frozen cauliflower rice straight from the bag. No need to thaw first — saves time and keeps it firm.
• Simmer uncovered the last few minutes if it looks too brothy.
• Bulk batch it and portion into freezer cubes — 1 cup per cube = easy tracking.

🧊 KEEPING IT KETO-FRIENDLY ALL WEEK

• Fridge: 4 days. Reheat gently to avoid overcooking the cauliflower.
• Freeze: 2–3 months. Freeze flat in bags first, then store upright.
• Reheat: Thaw overnight or microwave from frozen in a covered bowl with a splash of water.

❓ KETO COOKING WHAT-IFS (ANSWERED)

• Will this spike blood sugar?
  Not unless you drink the whole pot. Tomatoes bring some natural sugar, but the net carbs (10.5g per 2 cups) are solid for keto.
• Can I use fresh cauliflower rice?
  Yes, but don’t overcook it. Fresh cooks a little faster than frozen.
• Is bone broth necessary?
  No, but it makes it richer and more keto-friendly by bumping the protein without carbs.

Nutrition Facts

(Per 2-Cup Serving — Recipe Makes 8 Servings)

Check out More Recipes:

• Low Carb Keto Chicken Soup
• Low Carb Keto White Chicken Chili
• Low Carb Keto Cauliflower Cheese Soup
• Low Carb Keto Zuppa Toscana Soup

Low Carb Keto Stuffed Pepper Soup

Author: Sarah Cooking Method:Stovetop Cuisine:American Courses:Soups

Difficulty:BeginnerPrep time: 5 minutesCook time: 25 minutesTotal time: 30 minutesServings:8 servingsCalories:378 kcal Best Season:Available

Description

Hearty, low-carb stuffed pepper soup loaded with beef, veggies, and flavor — all in one pot, ready in 30 minutes.

Ingredients

• 1 tbsp olive oil
  
• 2 cloves garlic, minced
  
• 2 lb ground beef (80/20)
  
• 3 medium bell peppers, diced
  
• 2 cans (14.5 oz) diced tomatoes (with liquid)
  
• 1 can (29 oz) tomato sauce (no sugar added)
  
• 2 cups beef bone broth
  
• 2 cups water
  
• 1 tbsp Italian seasoning
  
• 2 tsp sea salt (or to taste)
  
• 1/2 tsp black pepper
  
• 12 oz cauliflower rice (fresh or frozen)
  

Instructions

1. Heat oil in a large dutch oven. Sauté garlic until fragrant.
   
2. Brown beef fully, breaking it up with a spatula.
   
3. Add peppers, tomatoes, tomato sauce, broth, water, and seasoning.
   
4. Bring to a boil, then simmer 10–15 minutes.
   
5. Stir in cauliflower rice. Simmer 3–4 more minutes.
   
6. Taste, adjust seasoning, and serve hot.

Keywords:keto stuffed pepper soup, low carb soup, easy keto dinner, cauliflower rice soup, one pot keto meal, healthy stuffed pepper soup