Unstuffed Bell Pepper Casserole with Cauliflower Crumbles

Unstuffed bell pepper casserole with cauliflower crumbles has all the classic flavors of a stuffed bell pepper, but this low carb no-fuss version is simply delicious and sure to be a family favorite meal!

low carb unstuffed bell pepper casserole with cauliflower crumbles for a low carb meal! #StuffedPeppers #LowCarb #casserole | www.thefoodieaffair.com

Welcome to Freaky Friday Fall Edition Blog Hop Reveal! 

It’s time to introduce you to a delicious recipe and fabulous blogger that is the creative force behind this unstuffed bell pepper casserole.

This must be about the 11th or 12th recipe I’ve shared through this this group of talented bloggers.  The last recipe I shared was back in July when I introduced you to a New Zealand Bacon and Egg Pie.

Just in case you aren’t familiar with Freaky Friday blog hop, let me give you a quick run-down.

My friend Michaela over at An Affair From The Heart came up with the blog hop idea in the spirit of the Disney movie Freaky Friday where a mother and daughter swapped places to experience life in the other’s shoes!

This blog version mimics the same “change it up” premise.  See, each blogger is secretly assigned to another site to make a recipe of their choice!  Today we get to reveal our blogging buddy swap!

I hope you are already familiar with the site Who Needs A Cape? 

If not, you’re in for a treat! Lori is the social media manager behind the blog and we’ve been virtual friends for several years.

In fact, this General Tso’s Slow Cooker Chicken recipe is from one of the first FF event I participated in and it’s one of Lori’s recipes!

Chopped peppers sautéed are the main ingredients for this unstuffed bell pepper casserole dish! #LowCarb #Recipe #Casserole | www.thefoodieaffair.com

You’ll find lots of kid friendly recipes over at Who Needs a Cape like these Wormy Marshmallow Monsters as well as some of my favorite cocktails! 

Anyone care for a Strawberry Lime Boozy Cooler<YES, PLEASE!>

My fingers kept lingering over this Stuffed Pepper Explosion recipe.  I’ve never been a fan of stuffed peppers and without a good reason. 

I just don’t care for green peppers, which is typically the type of pepper that is used in stuffed pepper recipes.

Unstuffed bell pepper casserole dish, a low carb version of the classic meal #BellPepper #LowCarb #Casserole | www.thefoodieaffair.com

Low Carb Bell Pepper Casserole

When I looked at Lori’s recipe there wasn’t a green spec to be found. I knew my low carb version of her recipe unstuffed bell pepper casserole was the recipe to try!

We love the simplicity of the ingredients and have already made this dish several times. In fact, Alan has enjoyed it so much he’s ready for it again!

All the ingredients are chopped into small pieces instead of using it as a filling to put in a large pepper. I swapped the rice for cauliflower crumbles, which caters to my low carb diet. 

LOVE the nice full bodied texture that the cauliflower adds to this dish.

Low Carb Unstuffed bell pepper casserole dish with cauliflower crumbles and melted cheese! #LowCarb #casserole #Bellpeppers | www.thefoodieaffair.com

You can pulse cauliflower florets in a food processor, blender or chop with a knife, but I took a short cut and used cauliflower already prepared. 

Easy, delicious and did you notice the cheesy topping?  YUM!

Grab the ingredients on your next grocery shopping trip.  This tasty low carb meal just may become one of your favorite family meals too!

Simple low carb meal! Unstuffed bell pepper casserole with cauliflower crumbles and melted cheese! #Casserole #StuffedBellPeppers #Low Carb
low carb unstuffed bell pepper casserole with cauliflower crumbles for a low carb meal! #StuffedPeppers #LowCarb #casserole | www.thefoodieaffair.com

Unstuffed Bell Pepper Casserole with Cauliflower Crumbles

All the traditional flavor of a stuffed bell pepper, but this version is a no-fuss low carb version.
4.61 from 38 votes
Print Pin Rate
Course: Entree
Cuisine: American
Keyword: bell peppers, casserole, keto, low carb
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6 Servings
Calories: 501kcal
Author: Sandra Sandra


  • 2 tablespoons avocado oil or butter
  • 1 pound ground beef
  • 1/2 cup onion chopped
  • 2 bell peppers chopped
  • 3 cups cauliflower rice
  • 1 14 ounce can diced tomato any variety
  • 2 1/2 cups sharp cheddar shredded (divided)
  • 1 tablespoon oregano
  • 1 teaspoon garlic salt
  • 1/4 teaspoon red pepper flakes optional
  • salt and pepper to taste


  • Preheat oven to 375 degrees. Lightly grease a 9″ x 13″ casserole dish and set aside.
  • In a medium skillet saute onion with oil or butter.
  • Add meat and cook until done. Drain excess fat (1-2 tablespoons left in pan is ok)
  • Add chopped bell peppers to skillet over medium heat. Cover and let steam. Stir ingredients.
  • Once pepper is soft, add oregano, garlic salt and pepper flakes (optional). Season with salt and pepper.
  • Place in casserole dish and add cauliflower crumbles. Fold in 1 1/2 cups of shredded cheese. Mix thoroughly. Cover with foil and place in the oven for 25 minutes.
  • Remove foil and add remaining cheese. Place under and boil for 2-3 minutes.


Macronutrients based on My Fitness Pal Recipe Analyzer. Please calculate with the brands for your choice.


Serving: 1g | Calories: 501kcal | Carbohydrates: 11g | Protein: 34g | Fat: 36g | Saturated Fat: 16g | Polyunsaturated Fat: 16g | Trans Fat: 1g | Cholesterol: 119mg | Sodium: 719mg | Fiber: 3g | Sugar: 5g


Please note that the nutritional information provided are guidelines and may vary based on the brand of products used. For your specific nutritional goals use My Fitness Pal or Verywell Fit recipe calculators. All content within this site is not intended as medical diagnosis or treatment and should not be considered a substitute for professional medical expertise.

Unstuffed bell pepper casserole dish, a low carb version of the classic meal without all the fuss! #Casserole #LowCarb #Keto #BellPepper | www.thefoodieaffair.com
Hugs Sandra Signature

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  1. I absolutely love this dish and I’d like to add some more pop/flavor. Any suggestions on what to add for some more flavor?

    1. Hi Meg! I’m so glad you like this dish. If you like spice you can add some more pepper flakes. I would also make sure your spices are fresh and perhaps you might like to add some basil.

  2. I’m just starting out on Keto and ran across this recipe. Tried it tonight and it was a huge success. Very delicious and filling. Thank you!

  3. It doesn’t say in directions when tomatoes are added. Drain them or leave the juice? Without rice to absorb juice I didn’t know if this would be kind of runny. Sounds good. I’m going to make tonight.

    1. Hi Beckie! Sorry for the missed step. I just fixed it. I added the tomatoes with the spices. You are correct that the cauliflower won’t absorb juice like rice will. Some brands have more juice than others, so keep that in mind when you add the tomatoes. Adjust to your preference. We love this dish and hope you do too!

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  5. This casserole sure has me drooling. I just love stuffed peppers and this one looks like it’s even better. Perfect comfort food for the chilly weather!

  6. I love stuffed peppers but I am really digging this un-stuffed version! Plus casseroles are so great for their ease and perfect for feeding the whole family. I cant wait to make this!

  7. I love stuffed peppers but an easier way to prepare them is always welcome! Perfect for a busy night and I love that it is cauliflower instead of rice!