Colorful. Cheesy. Ready in 35 minutes. These keto stuffed peppers deliver Mediterranean flavor without the carb overload—just 6g net carbs per pepper. The spinach and feta filling is so satisfying, you won’t miss the rice.
⏱️ Quick Stats
✓ Low-Carb
✓ Diabetic-Friendly
✓ Gluten-Free
✓ Vegetarian
✓ Nut-Free
🌿 Why This Recipe Works for Keto
Ultra-Low Net Carbs: At just 6g net carbs per stuffed pepper, this recipe fits comfortably within keto macros and won’t cause blood sugar spikes. Traditional rice-stuffed peppers can pack 30g+ carbs per serving.
Protein-Rich Filling: The combination of feta cheese and egg provides 10g of protein per pepper, helping you stay satisfied longer and supporting stable energy levels throughout your afternoon.
Fiber from Whole Vegetables: Bell peppers and spinach contribute 3g of fiber per serving, which slows digestion and helps moderate the glycemic response to your meal.
Heart-Healthy Fats: Olive oil and feta cheese provide monounsaturated fats that support cardiovascular health—important for anyone managing diabetes.
No Hidden Sugars: Unlike many stuffed pepper recipes that call for tomato sauce with added sugar, this version keeps it clean with simple, whole ingredients you can trust.
Traditional Rice Stuffed Peppers vs. Keto Stuffed Peppers
| Nutrient | Traditional | Keto Version | Difference |
|---|---|---|---|
| Net Carbs | 32g | 6g | -26g (81%) |
| Protein | 8g | 10g | +2g (25%) |
| Sugar | 8g | 4g | -4g (50%) |
| Calories | 280 | 185 | -95 cal |
| Keto-Friendly? | ❌ No | ✅ Yes | — |
How to Make Keto Stuffed Peppers
The secret to great keto stuffed peppers is building flavor in the filling. We sauté garlic and spinach first, then fold in creamy feta and a touch of nutmeg for warmth. The result is rich and satisfying without a grain of rice in sight.
Bell peppers are naturally sweet with relatively low carbs compared to other vegetables—about 6g total carbs per medium pepper, with 2g of that being fiber. That makes them an ideal vessel for keto cooking. If you enjoy vegetarian keto recipes, this one deserves a spot in your regular rotation.
Chef’s Tips for Perfect Keto Stuffed Peppers
Choose Peppers That Stand: Look for bell peppers with flat bottoms so they sit upright in your baking dish without tipping. If your peppers are wobbly, slice a thin piece off the bottom to create a stable base—just don’t cut through to the inside.
Don’t Skip the Blanching: A quick 3-minute blanch softens the peppers just enough that they cook through in the oven without becoming mushy. It also brings out their natural sweetness.
Squeeze the Spinach Dry: Excess moisture in your spinach will make the filling watery. After wilting, press the spinach firmly in a fine mesh strainer or wrap it in a clean kitchen towel and squeeze.
Use Room Temperature Feta: Cold feta straight from the fridge won’t blend as smoothly into the filling. Let it sit out for 15 minutes while you prep the other ingredients.
Add a Crispy Top: For extra texture, sprinkle a tablespoon of parmesan on each pepper before the final 5 minutes of baking. It creates a golden, crispy crust.
Keto Stuffed Peppers with Spinach and Feta
Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C). Bring a large pot of salted water to a boil.
- Cut the tops off the bell peppers and remove the seeds and membranes. Blanch the peppers in boiling water for 3 minutes to soften slightly. Remove and drain upside down on a paper towel-lined plate.
- Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the minced garlic and cook for 30 seconds until fragrant. Add the spinach and cook, stirring frequently, until wilted (about 2-3 minutes for fresh, 1 minute for frozen).
- Transfer the spinach to a fine mesh strainer and press firmly to remove excess moisture. Let cool for 5 minutes.
- In a mixing bowl, combine the drained spinach, crumbled feta, beaten egg, nutmeg, and black pepper. Mix well. Taste and add salt only if needed—feta is quite salty on its own.
- Brush the outside of each blanched pepper with olive oil. Place peppers upright in a 9×13 baking dish. If peppers won’t stand, slice a thin piece off the bottom to create a flat base.
- Divide the spinach-feta filling evenly among the four peppers, pressing down gently to pack the filling.
- Bake uncovered for 20 minutes, until the peppers are tender and the filling is set and lightly golden on top. Let rest for 5 minutes before serving.
Nutrition
Notes
Tried this recipe?
Let us know how it was!📦 Keto Stuffed Peppers Storage & Serving Suggestions
Refrigerator Storage: Store baked stuffed peppers in an airtight container for up to 4 days. The flavors actually improve overnight as the feta and spinach meld together.
Freezer Storage: Freeze unbaked stuffed peppers for up to 3 months. Thaw overnight in the refrigerator, then bake as directed, adding 5-10 minutes to the cooking time.
Meal Prep Strategy: Prep the filling on Sunday, store it separately, and stuff peppers fresh each day for the best texture. The filling keeps for 5 days refrigerated.
Pack for Work: These travel beautifully in a glass container. Reheat in the microwave for 90 seconds or enjoy them cold—they’re surprisingly good straight from the fridge.
Complete the Meal: Pair with a simple side salad or serve alongside keto Mediterranean chicken for a heartier dinner. A dollop of Greek yogurt on top adds creaminess without extra carbs.
Keto Stuffed Peppers FAQs
Can I use a different cheese instead of feta?
Yes. Goat cheese, ricotta, or cream cheese all work well. Goat cheese gives a similar tangy flavor, while ricotta creates a creamier filling. Adjust the salt accordingly, as feta is saltier than most alternatives.
How do I make this recipe vegan?
Substitute the feta with a vegan feta alternative and replace the egg with a flax egg (1 tablespoon ground flax + 3 tablespoons water, rested 5 minutes). Add an extra tablespoon of nutritional yeast for cheesy flavor.
Can I use frozen spinach?
Absolutely. Use one 10-ounce package of frozen spinach, thawed and squeezed very dry. Frozen spinach actually works great here because it’s already wilted—just make sure to remove as much moisture as possible.
What color bell pepper is lowest in carbs?
Green bell peppers have slightly fewer carbs (about 4g net carbs) than red, yellow, or orange peppers (about 5-6g net carbs). However, the difference is minimal, so choose based on your flavor preference. Red peppers are the sweetest; green peppers are more savory.
🍽️ You Might Also Like
More meatless keto inspiration
Fresh, flavorful, low-carb
Work-from-home friendly
These keto stuffed peppers prove that eating low-carb doesn’t mean sacrificing flavor or satisfaction. With 81% fewer carbs than the traditional version and only 35 minutes from start to table, they’re a practical choice for busy weeknight dinners or weekend meal prep. Make a batch on Sunday, and you’ll thank yourself all week.
Medical Disclaimer: The nutritional information and diabetic-friendly adaptations provided in this article are for informational purposes only. While we strive for accuracy, we are culinary experts, not medical doctors. Individual responses to foods vary, and you should always consult with your healthcare provider or registered dietitian about dietary changes, especially if you’re managing diabetes or other health conditions. Always monitor your blood sugar as recommended by your healthcare team.
