Stuffed peppers are a classic comfort food, and this keto-friendly version transforms them into a nutritious low-carb meal perfect for anyone following the ketogenic lifestyle. With a rich mix of sautéed eggplant, fresh tomatoes, and aromatic herbs, this recipe delivers big on flavor without compromising your macros.
Why Stuffed Peppers Are Great for Keto
Peppers are naturally low in carbohydrates, containing roughly 6 grams of carbs per medium bell pepper, making them an ideal base for a keto dish. Eggplant adds fiber and antioxidants, supporting digestive health and reducing inflammation, while olive oil provides healthy monounsaturated fats essential for maintaining ketosis.
According to the USDA, eggplants contain about 2.5 grams of fiber per cup, which helps with blood sugar control and satiety—both key for ketogenic success.
Ingredients
- 1 large bell pepper, halved and deseeded
- 1 medium eggplant, rinsed and cubed
- 1 tomato, peeled and cubed
- 1 onion, chopped
- 1 carrot, grated
- 2 sprigs fresh basil
- 1 garlic clove, crushed
- 2 tbsp olive oil
- Salt and pepper, to taste
Instructions
- Heat 1 tbsp olive oil in a pan over medium heat. Add half the chopped onion, season with salt and pepper, then add the cubed eggplant. Sauté until golden brown, about 7-8 minutes.
- In a separate stewpot, heat remaining olive oil. Sauté the rest of the onion and grated carrot, seasoning with salt and pepper.
- Add the peeled and cubed tomato along with crushed garlic to the stewpot. Cook covered on medium heat for 10 minutes, stirring occasionally.
- Stuff the bell pepper halves with the sautéed eggplant and onion mixture.
- Place the stuffed peppers into the stewpot on top of the tomato-carrot mixture. Add fresh basil sprigs.
- Cover and stew for 15 minutes until the peppers are soft but still hold their shape.
- Remove basil before serving. Enjoy your nutritious keto stuffed peppers!
Nutritional Information (Per Serving)
- Calories: 199 kcal
- Carbohydrates: 13 g (net carbs approximately 9 g after fiber)
- Fats: 7.7 g
- Proteins: 5 g
- Fiber: 4 g (important for digestion and blood sugar control)
This meal is perfect for those aiming to keep daily net carbs under 20-30 grams, the typical keto target. Plus, it’s rich in antioxidants like vitamin C and various phytonutrients found in the fresh vegetables.
Additional Tips for Keto Success
To boost the fat content for higher ketogenic ratios, consider topping the stuffed peppers with a sprinkle of shredded cheese or adding a dollop of sour cream. Both add richness and help keep you in ketosis longer.
For more keto-friendly recipe ideas, check out the comprehensive keto food list by Ruled.me, a trusted keto resource.