These Halloween stuffed peppers are orange bell peppers carved into little jack-o'-lanterns and filled with a cheesy chicken and cauliflower rice stuffing. They're a fun, festive low carb dinner that's actually filling, too: each pepper packs about 30 grams of protein and only 9 grams of net carbs.
Adapted from Every Day Jenny.
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These Halloween-themed bell peppers are just as good as the main event at a family Halloween dinner as they are on a party table. You can prepare the peppers and stuffing earlier in the day, then bake them when you need them, which is a lifesaver on a busy trick-or-treat night. If you love keto stuffed peppers, be sure to also check out my low carb stuffed peppers recipe for the rest of the year!
Key Ingredients & Substitutions
- Orange bell peppers. These are your jack-o'-lantern shells, so pick ones that sit flat and have one smooth, wide side for the face. A medium orange bell pepper (about 120 g) has roughly 7 grams of total carbs and 2 to 3 grams of fiber, which works out to about 4 to 5 grams of net carbs per pepper. A large pepper (about 165 g) is closer to 10 grams total and 6 to 7 grams net. Green bell peppers are a little lower in carbs (about 3 to 4 grams net for a medium one) and make great "monster" faces if you want a mix of colors. For more on how different veggies stack up, see my guide to low carb vegetables.
- Riced cauliflower. This stands in for the rice in a classic stuffed pepper and keeps the filling light and low carb. Frozen riced cauliflower works perfectly, or follow my easy tutorial for homemade cauliflower rice.
- Cooked chicken. This is where most of that protein comes from. Leftover roast chicken, a store-bought rotisserie chicken or poached chicken breast all work. Chop it small so it packs neatly into the peppers.
- Shredded cheese. I used a Mexican taco blend, but cheddar, Monterey Jack or pepper Jack are all good choices. The cheese melts into the cauliflower and holds the stuffing together.
- Olive oil and paprika. A little olive oil for sautéing the cauliflower and a teaspoon of paprika for warm color and flavor. Smoked paprika is a nice swap if you like a smoky, barbecue-style taste.
- Fresh parsley. Adds a pop of green and freshness. Fresh cilantro is a good substitute, especially if you go the taco route.
How to Carve Jack-O'-Lantern Peppers Neatly
Slice off the tops. Cut about half an inch below the stem and save the tops if you'd like to use them as little "lids" when serving. Pull out the seeds and trim away the white pith so the peppers are smooth and hollow inside. A serrated grapefruit spoon makes quick work of scraping out stubborn ribs.
Pick the flattest side for the face. Turn each pepper until you find its smoothest, widest side. A curved or lumpy surface makes the knife wobble, and the face ends up lopsided.
Use a small, sharp knife. A small sharp paring knife gives you much more control than a big chef's knife. Cut simple shapes: two triangles for eyes, a small triangle for the nose and a zigzag or crescent mouth. Push the tip straight in and cut each side of a shape separately, then pop the piece out from the inside with your finger.
Keep the shapes small and spaced out. Leave at least half an inch of pepper between the eyes, nose and mouth. The peppers soften as they cook, and cut-outs that are too big or too close together can tear or let the filling spill out.
Carve before you boil. Raw peppers are firm and cut cleanly. Once they've been blanched they get floppy and much harder to carve neatly.
How to Make Low Carb Halloween Peppers
Once the faces are carved, boil the peppers for about five minutes, then drain them well and let them cool. This head start means they turn tender in the oven without the filling drying out.
To make the filling, heat the olive oil in a large skillet and add the riced cauliflower. Sauté for about 10 minutes, until the cauliflower is starting to soften and any extra moisture has cooked off. Stir in the paprika, chopped cooked chicken and shredded cheese, then check for seasoning and add salt and pepper as needed. Finish with the chopped fresh parsley.
Spoon the filling into the bell peppers, place them on a baking sheet and roast in a preheated oven for 15 minutes. The skins of the peppers will wrinkle slightly, which only adds to their spooky look!
Helpful Tips
Drain the peppers well. After boiling, stand the peppers upside down on a clean kitchen towel for a few minutes. Any water left inside will make the filling soggy.
Cook the moisture out of the cauliflower. Frozen riced cauliflower releases a lot of liquid. Keep sautéing until the pan looks dry before you add the chicken and cheese, and the stuffing will stay nice and firm.
Pack the filling firmly. Press the stuffing down gently with the back of a spoon as you fill each pepper. It helps the peppers keep their shape and stand up straight on the baking sheet.
Trim the base if they wobble. If a pepper won't stand up, shave a very thin slice off the bottom to level it. Don't cut all the way through, or the filling will fall out the bottom.
Variations
- Ground turkey. Brown about 12 ounces of ground turkey with a little onion and garlic and use it in place of the chicken. It's just as high in protein and a nice option when you don't have leftover chicken on hand.
- All cauliflower rice. Skip the meat and double the cauliflower rice with extra cheese for a vegetarian side dish. It will be lower in protein, so serve it alongside grilled chicken or sausages.
- Taco filling. Swap the paprika for 1 to 2 tablespoons of a no-sugar taco seasoning, use ground beef or turkey and pepper Jack cheese, then top with sour cream and salsa. It tastes a lot like my keto fiesta taco salad in pepper form.
- Italian style. Use Italian sausage, a spoonful of low sugar marinara and mozzarella, then finish with fresh basil.
- Spicy monsters. Add a chopped jalapeño to the filling and use green bell peppers for a set of spooky green monster faces.
Serving Ideas
For a Halloween dinner, one stuffed pepper per person is a satisfying main course. Line them up on a dark platter or a spiderweb napkin (just like in the photos) and pop the reserved tops back on as little lids. Serve them with a crisp green salad or my low carb Halloween salad for a colorful, balanced plate.
If you're hosting a Halloween party, make a few smaller peppers and put them out with other spooky finger foods. They go really well with a bowl of chunky guacamole and some sour cream for dipping, and the kids love picking out their favorite face.
Storing & Freezing
Make ahead: You can carve and blanch the peppers and make the filling up to 24 hours ahead. Keep them separately in airtight containers in the fridge, then stuff and bake when you're ready, adding 5 to 10 minutes to the baking time since everything starts cold.
Refrigerator: Leftover cooked stuffed peppers keep in an airtight container in the fridge for up to 3 days. Reheat them in a 350F oven for about 15 minutes, or in the microwave for 1 to 2 minutes, until hot all the way through.
Freezer: The baked peppers can be frozen for up to 3 months. Wrap each one individually and store in a freezer bag. Thaw overnight in the fridge, then reheat in the oven. The peppers will be softer after freezing and the carved faces won't be quite as crisp, so for a party I'd freeze just the filling and stuff fresh peppers on the day.
Frequently Asked Questions
How many carbs are in a bell pepper?
A medium bell pepper (about 120 g) has roughly 5 to 7 grams of total carbs and about 2 grams of fiber, so it's around 3 to 5 grams of net carbs. Green peppers are at the lower end, while orange, red and yellow peppers are a little higher because they're riper and sweeter. That makes bell peppers one of the most low carb friendly vegetables to cook with.
Can I make these ahead?
Yes! Carve and blanch the peppers and make the filling up to a day in advance, and store them separately in the fridge. Stuff the peppers just before baking so they don't get soggy, and add a few extra minutes to the baking time.
Can I freeze stuffed peppers?
You can. Freeze the baked peppers, individually wrapped, for up to 3 months, then thaw overnight in the fridge and reheat in the oven. The peppers soften a bit after freezing, so if you want picture-perfect jack-o'-lantern faces, freeze only the filling and stuff fresh peppers when you're ready to serve.
More Low Carb Halloween Recipes
If you loved these jack-o'-lantern peppers, here are a few more spooky low carb recipes to try:
- Low Carb Halloween Spaghetti
- Halloween Spider Deviled Eggs
- Low Carb Mummy Hot Dogs
- Low Carb Jack O'Lantern Dip
- Low Carb Halloween Recipes
📖 Recipe
Halloween Stuffed Peppers (Low Carb)
Ingredients
Step-by-Step Instructions
- Preheat the oven to 350F (175C). Slice the tops off the peppers (save them for serving if you like) and remove the seeds and white pith.
- Use a small sharp knife to cut a jack-o'-lantern face into the flattest side of each pepper.
- Boil the peppers for about 5 minutes, then drain well and let cool upside down on a clean towel.
- To make the filling, heat the oil in a large skillet over medium heat and add the riced cauliflower. Sauté for about 10 minutes, until the cauliflower is starting to soften and the pan looks dry.
- Stir in the paprika, chicken and cheese. Check for seasoning and add salt and pepper as needed. Stir in the parsley.
- Spoon the filling into the bell peppers, pressing it down gently. Place them on a baking sheet and roast for 15 minutes, until the peppers are tender and the filling is hot.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.
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