Low Carb Stuffed Pepper Soup—A Flavorful Instant Pot Delight!

You don’t need a culinary degree or a six-hour simmer to make comfort food that slaps. This Low Carb Stuffed Pepper Soup brings all the nostalgia of grandma’s kitchen—with none of the carb coma—straight from your Instant Pot.

It’s bold, beefy, peppery, and ridiculously efficient. You get a hearty, craveable dinner in under 30 minutes that actually fits your goals. Want flavor, speed, and macros that won’t wreck your day?

Done.

What Makes This Special

This isn’t diet food pretending to be soup. It’s rich, layered, and packed with classic stuffed pepper vibes—without the rice. The Instant Pot locks in flavor fast, so you get that slow-cooked taste in a fraction of the time.

We swap rice for cauliflower rice to keep it low-carb but still cozy.

The pepper trifecta (green, red, yellow) adds sweetness and bite. And the tomato base is balanced, not acidic, thanks to a touch of broth and spices that do real work.

Bonus: It freezes like a champ, reheats beautifully, and makes meal prep feel almost…fun?

Ingredients

• 1 lb (450 g) ground beef (85–90% lean) or ground turkey
• 1 medium onion, diced
• 3 bell peppers (mix of green, red, yellow), diced
• 3 cloves garlic, minced
• 1 1/2 cups riced cauliflower (fresh or frozen)
• 1 can (14.5 oz) diced tomatoes with juice
• 1 can (8 oz) tomato sauce (no sugar added)
• 4 cups beef broth (low sodium)
• 2 tbsp tomato paste
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 1/2 tsp dried basil
• 1/2 tsp crushed red pepper flakes (optional)
• 1 1/4 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1 tbsp olive oil or avocado oil
• 2 tsp Worcestershire sauce (check for sugar-free)
• Fresh parsley, chopped, for garnish
• Shredded mozzarella or parmesan for topping (optional but elite)

The Method – Instructions

1. Sauté like you mean it: Set Instant Pot to Sauté (High). Add oil, then the ground beef.Cook, breaking it up, until browned with crispy bits, about 5–7 minutes. Season with a pinch of salt and pepper. Drain excess fat if needed.
2. Aromatics in: Add onion and garlic.Stir for 2 minutes until fragrant. Don’t let the garlic burn—unless scorched bitterness is your thing (it’s not).
3. Peppers and spices: Add diced bell peppers, smoked paprika, oregano, basil, and red pepper flakes. Sauté 2–3 minutes to soften and bloom the spices.
4. Build the base: Stir in tomato paste; cook 1 minute to caramelize slightly.Add diced tomatoes, tomato sauce, Worcestershire, and beef broth. Scrape the bottom to deglaze and prevent the burn error. Taste and adjust salt.
5. Pressure time: Cancel Sauté.Lock the lid, set valve to Sealing. Pressure Cook (High) for 5 minutes.
6. Release and finish: Quick release carefully. Stir in cauliflower rice.Switch back to Sauté and simmer 3–5 minutes until the cauli is tender but not mushy.
7. Final seasoning: Add extra salt and pepper if needed. The flavors should be bright, savory, and pepper-forward. If it’s too acidic, stir in 1–2 teaspoons of butter or a splash of cream.
8. Serve: Ladle into bowls, top with shredded mozzarella or parmesan and a sprinkle of parsley.Bask in the applause.

Keeping It Fresh

Store leftovers in airtight containers for up to 4 days in the fridge. The flavors deepen overnight—chef’s kiss.

Freeze in portioned containers for up to 3 months. Thaw in the fridge and reheat on the stove over low heat.

If it thickens, add a splash of broth.

Meal prep tip: Keep cheese separate until serving so it melts fresh and doesn’t go weird. FYI, frozen cauliflower rice holds texture better than you’d think.

Why This is Good for You

• Low carb, high satisfaction: Cauliflower rice keeps carbs low while delivering that stuffed-pepper heartiness.
• Protein-packed: Ground beef or turkey makes it filling and muscle-friendly.
• Micronutrients galore: Bell peppers bring vitamin C, antioxidants, and color. Your immune system approves.
• Balanced fats: A bit of olive oil improves mouthfeel and nutrient absorption—win-win.
• No added sugar: The tomato sweetness comes naturally.Your energy levels won’t crash an hour later.

What Not to Do

• Don’t skip deglazing. Those browned bits are flavor gold, and ignoring them risks the dreaded burn notice.
• Don’t dump in cauliflower rice before pressure cooking. It turns mushy and sad. Add it after for the right bite.
• Don’t over-salt early. Liquids reduce slightly during sauté/simmer. Salt lightly first, adjust at the end.
• Don’t underbrown the meat. Color equals flavor.Gray meat = bland soup. Hard pass.
• Don’t overcrowd with extras. Keep add-ins balanced or you’ll dilute the pepper-forward profile.

Mix It Up

• Spicy sausage swap: Use half Italian sausage, half beef for a bolder kick.
• Creamy twist: Stir in 2–3 tablespoons mascarpone or heavy cream at the end for a luxe finish (still low carb).
• Southwest vibe: Add cumin, chili powder, and a handful of cilantro; top with pepper jack.
• Turkey + green chili: Ground turkey, fire-roasted tomatoes, and roasted green chiles = clean heat.
• Veg-loaded: Toss in zucchini coins or spinach during the final simmer for extra greens.
• Bone broth boost: Swap in bone broth for extra protein and deeper flavor, IMO worth it.

FAQ

Can I make this on the stovetop?

Yes. Brown the meat in a large pot, sauté aromatics and peppers, add liquids and seasonings, then simmer 15–20 minutes.

Stir in cauliflower rice and cook 5 minutes more. Same flavor, just a bit longer.

Is this keto-friendly?

Absolutely. With cauliflower rice and no added sugar, it fits most keto macros.

Check your tomato sauce label and toppings to keep carbs in check.

Can I use frozen peppers and cauliflower rice?

Totally. Add frozen peppers directly during the sauté step and the frozen cauliflower rice after pressure cooking. No need to thaw—just cook a minute or two longer.

What if I don’t have an Instant Pot?

A Dutch oven or soup pot works.

You’ll just simmer a bit longer to get the peppers tender and flavors melded. Flavor payoff still big.

How do I make it dairy-free?

Skip the cheese and butter. The soup is naturally dairy-free as written if you don’t add creamy finishers.

Consider a drizzle of olive oil for richness.

How can I thicken the soup without carbs?

Let it simmer uncovered for a few minutes to reduce, or blend 1 cup of the soup and stir it back in. Collagen peptides also add body without carbs.

Can I use chicken instead of beef?

Yes—ground chicken or rotisserie chicken both work. If using cooked chicken, stir it in after pressure cooking to avoid overcooking.

What’s the best way to reheat?

Stovetop over low-medium heat with a splash of broth.

Microwave in 60–90 second bursts, stirring between to distribute heat. Keep it gentle to protect the peppers’ texture.

Wrapping Up

This Low Carb Stuffed Pepper Soup proves fast, healthy, and comforting can live in the same bowl. It’s weeknight-easy, meal-prep-friendly, and loaded with the flavors you actually want to eat.

Grab your Instant Pot, set 30 minutes on the clock, and watch dinner basically make itself. Your future self (and your macros) will be very pleased.