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Low-Carb Stuffed Pepper Soup

Enjoy stuffed pepper flavors without the carbs with this delicious Low-Carb Stuffed Pepper Soup. And this tasty soup is also low-glycemic, gluten-free, and South Beach Diet Phase One. Use the Diet-Type Index to find more recipes like this one.

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Low-Carb Stuffed Pepper Soup found on KalynsKitchen.com

Back in the archives of the blog there’s a popular recipe called Stuffed Pepper Soup. If you’re not watching your carbs, that’s a delicious soup recipe made from all the ingredients you might use in stuffed peppers like green bell pepper, onion, sausage, ground beef, tomatoes, and herbs. There are a few added ingredients to add flavor, and there is also rice. The soup doesn’t have a huge amount of rice in each serving and I use low-glycemic Uncle Ben’s Converted Rice, but it’s still too much rice for it to be considered a low-carb recipe.

I did say in the notes after the Stuffed Pepper Soup Recipe that I thought it would work well with cauliflower rice, so I’m not so sure why it took me so long to try it. But I can happily report that this Low-Carb Stuffed Pepper Soup (with cauliflower rice) is absolutely the bomb! I’ve already eaten some of my leftovers and I have more in the freezer waiting for a cold night.

We used frozen cauliflower rice which also made it easy, and the frozen cauliflower pieces were nice and small and cooked quickly, but you could definitely use chopped cauliflower and just cook it a bit longer. In the low-carb version we used a bit more sausage and left out the mushrooms, but you could add some chopped mushrooms if you’d like. And if you like all those stuffed pepper flavors I described above, I hope you’ll try this soup!

Low-Carb Stuffed Pepper Soup found on KalynsKitchen.com

Heat 2 teaspoons olive oil in a non-stick pan, saute the onion until it’s just starting to brown, then add the Italian Herb Blend and cook a few minutes more. Add the onion to the soup pot. Add the chopped green peppers and cook until they are starting to slightly char. Add the peppers to the soup pot. Add a little more oil to the pan and cook the ground beef and turkey Italian sausage, breaking it apart with the turner as it cooks. Then add the crushed tomatoes, water, beef broth, Worcestershire sauce, and low-sugar ketchup, bring the soup to a low simmer and let it cook 30-40 minutes.

Low-Carb Stuffed Pepper Soup found on KalynsKitchen.com

Then add 2 cups of frozen cauliflower rice (or cauliflower you’ve chopped in the food processor) and cook 20-30 minutes longer. (Use the longer cooking time for fresh cauliflower.) Season to taste with salt and fresh-ground black pepper and serve hot.

Low-Carb Stuffed Pepper Soup found on KalynsKitchen.com

This is also good with some freshly-grated Parmesan to add at the table if you like the idea of that!

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Low-Carb Stuffed Pepper Soup

Enjoy stuffed pepper flavors without the carbs with this delicious Low-Carb Stuffed Pepper Soup.


  • 2 tsp. + 2 tsp. olive oil
  • 1 large onion, chopped small
  • 1 T Italian Herb Blend
  • 2 large green bell peppers, seeds and stems removed and chopped into half-inch pieces
  • 5 links (19.5 oz.) uncooked turkey Italian sausage, squeezed out of the casing (I used hot Italian sausage, but if making for kids I might choose milder sweet Italian sausage.)
  • 1 lb. lean ground beef
  • 2 cans (15 oz.) crushed tomatoes + 2 cans water (rinse out the can with the water)
  • 4 cans (14 oz) beef broth (or use 7 cups homemade beef stock)
  • 1-2 T Worcestershire Sauce
  • 1/2 cup ketchup (I used Heinz Reduced-Sugar Ketchup)
  • 2 cups frozen cauliflower rice (Available at Trader Joes, Target, Kroger, and many other stores.)
  • salt and fresh-ground pepper to taste
  • freshly-grated Parmesan for serving (optional)


  1. Heat 2 tsp. of olive oil in a large non-stick frying pan. (I used my favorite Green Pan, the largest  size frying pan.)
  2. Add the chopped onion and cook until the onion is just starting to brown; then add the Italian Herb Blend and cook a few minutes more. Put the seasoned onions into a large soup pot.
  3. Add the chopped green peppers to the same frying pan and cook until they start to slightly char. Add peppers to the soup pot.
  4. Add the other 2 tsp. of oil to the frying pan, add the sausage that you squeezed out of the links and the ground beef, and cook over medium-high heat until the sausage and beef is slightly browned.
  5. You might have to cook the beef and sausage separately if you don’t have a big enough frying pan. Use your turner to break the ground beef and sausage apart as it cooks. (Or I sometimes use an old-fashioned potato masher to break the meat apart.) Add the beef and sausage to the soup pot.
  6. Add the crushed tomatoes, water, beef broth, Worcestershire sauce, and low-sugar ketchup, bring the soup to a low simmer and let it cook 30-40 minutes.
  7. Then add the 2 cups of frozen (or fresh chopped) cauliflower rice and let the soup cook 20-30 minutes more, or slightly longer for fresh cauliflower. Season to taste with salt and fresh-ground black pepper.
  8. Serve hot, with fresh Parmesan to add at the table if desired.


Here’s more about some of the ingredients we used in this soup: Italian Herb Blendhomemade beef stockWorcestershire SauceHeinz Reduced-Sugar Ketchup

This soup will keep quite a few days in the fridge and also freezes well. For best results, reheat in a small pan on the stove.

Adapted by Kalyn and Kara from my recipe for Stuffed Pepper Soup.

All images and text ©

Low-Carb Stuffed Pepper Soup found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
It’s important to use low-sugar ketchup (or at least natural ketchup without added sugar if you’re making this for a low-carb diet or for the South Beach Diet. With that caution this should be good for low-carb and low-glycemic diets as well as any Phase of the South Beach Diet.

Find More Recipes Like This One:
Use the Diet Type Index to find more recipes suitable for a specific eating plan. Or Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Low-Carb Stuffed Pepper Soup found on KalynsKitchen.com

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26 comments on “Low-Carb Stuffed Pepper Soup”

  1. OK, you've got me. Cauliflower rice is a must-try!

  2. OMG this is sooo good! I made it to take to work for lunches and I kept catching my boyfriend sneaking and eating it. Obviously, he loved it too!

    • Thanks, Tanya! So glad you both are enjoying it!

    • You are beginning to be a household name around here. I love your blog soooo much – I'm so glad I stumbled upon it in a Buzzfeed post where I happened to bookmark one of your recipes. Whenever I make a new recipe, my boyfriend usually asks "Is this from your favorite food blog lady?" and the answer is almost always yes LOL! Your recipes never disappoint and I bet you have more fans than you know. I have never enjoyed so many delicious meals while continuing to lose weight than I have before Kaylyn's Kitchen. You are a treasure. Thank you!

    • Well, wow! Thanks Tanya for that wonderful feedback. I think you just made my day!

  3. I was all excited and now I see that I can’t get some of the ingredients here. In Italy there is no Italian seasoning blend. No Italian turkey sausage! No low-sugar ketchup! No riced vegetables at all. Anyway, it sounds delicious and thanks for the idea and I’ll try to take it from here.

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  7. I really enjoyed this on a cold day!

  8. Making it again this, thanks!

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  10. Can you provide instant pot directions for this soup? Thank you! 

    • I wouldn’t be comfortable trying to make up the Instant Pot directions without trying it. But I will say that cauliflower rice will just turn to mush in the Instant Pot so I’m not sure this recipe is that suitable for it. You could look at one of the soups in my section of Instant Pot Recipes if you wanted to find a recipe that’s similar to the earlier part and then add the cauliflower rice at the end.

    • I have only ever made this in the IP. 🙂 I cook the meats first, and take them out and cook the onions and as per directions. I use both cans of tomatoes and about half the liquid. (i add the broth, then the tomatoes then add the meat back in and seal and use the soup button) As far as the cauliflower rice, we have eaten it with and without. I would add it in at the end of the soup cycle and then just simmer or use keep warm until it’s done. I’ve also cooked Rice for the kids and cauli rice separately for DH and i and we just put that in a bowl and and ladle the soup over it. 😀

  11. Awesome soup! Everyone loved it! I made some slight changes – red bell pepper instead of green – 3 cans beef broth instead of four and no water. So so flavorful! Definitely going on the monthly rotation!!

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