What makes these Italian Sausage & Cauliflower Rice Stuffed Peppers different than the stuffed peppers our mothers made?
Paleo and Whole30 compliant, there’s no cheese, rice, or bread in this recipe but it’s loaded with flavor.
Paleo, Whole30, Low-Carb, Gluten-Free, & Dairy-Free
If you’ve been around Savoring Today for along, you know I don’t follow or promote exclusive diets.
We established a healthy food philosophy for our family centered around meat and vegetables with full-fat dairy and sprouted grains.
This whole food approach, also known as clean eating, works for us, but I have a number of friends who suffer from food allergies or inflammatory diseases always looking for new, exciting recipes to better fit their dietary needs.
I’m here for you! And I think you’ll love this recipe!
Re-Creating old Favorites to Fit New Dietary Goals
We harness the natural sweetness of caramelized onions to balance the acidic quality of peppers (that’s what cheese usually does) and add the unique textural interest of pistachios.
These toppings help keep the stuffing from drying out (again, like cheese would) and bring the crispy-crunch you might be used to with breadcrumbs.
When modifying old favorites to fit new dietary goals, it’s important to consider the things you love most about what you are trying to replace to find a suitable and appealing substitute.
There are Paleo cheese recipes out there, but I cannot vouch for them since I’ve not tried any. However, you could easily adjust this recipe to include it before you add the onions and pistachios.
Using cauliflower as a rice substitute is one of the easiest ways to reduce carbs and incorporate more vegetables into your meal plans.
It’s become even easier with the availability of packaged “cauliflower rice”, but all you need is a box cheese grater.
Mulay’s Sausage ~ Quality Always Makes a Difference
Finding quality sausage that is also Paleo and Whole30 compliant can be tricky because even health food store brands add sugar or soy.
I was delighted when Mulay’s Sausage generously provided a variety of sausage for us to try—I’m stoked to share my good fortune with you through this Italian Sausage & Cauliflower Rice Stuffed Pepper recipe.
Their sausage is All Natural, Antibiotic Free, Gluten Free, Sugar Free, Dairy Free and Soy Free—you’ll notice the quality in the first bite.
I am impressed with the clean pork flavor complemented by spices that don’t try to cover or mask. The chorizo is the best I’ve tried, balanced and flavorful with a hint of spice.
In this recipe, I used Hot Italian which I would describe as medium-mild in spicy heat. If you are the kick-it-up-a-notch type, I recommend their Killer Hot Italian instead.
Make-Ahead Easy Meal
The start to finish time might seem a little drawn out because of the baking time, but you can easily break it up by stuffing the peppers in advance and refrigerating for a couple of days until ready to bake.
The stuffing also freezes well, so you can mix up just that part of it and freeze until you’re ready to put it all together to bake—just keep the caramelized onion topping separate.
Got leftovers? Serve for breakfast with a sunny side up egg on top. Oh so good!
- 2 large sweet onions (Viladia, Maui, or Texas Sweets) -- sliced thinly
- 3 tablespoons extra-virgin olive oil -- as needed
- 12 ounces Mulay's Hot Italian Sausage
- 1 cup diced carrots
- 4 ounces mushrooms -- coarsely chopped
- 3 cloves garlic -- minced
- 28 ounces crushed tomatoes -- some of the sauce drained
- 2 tablespoons tomato paste
- 2 cups grated cauliflower -- about 1/2 pound
- 2 teaspoons dried oregano
- 1 teaspoon dried thyme
- 1 cup sliced olives
- 3 tablespoons chopped fresh parsley
- 4 large sweet bell peppers
- 1/3 cup shelled pistachios -- coarsely chopped just enough to create jagged edges
- Sea salt and freshly ground pepper
- Heat oven to 375°F. Heat 2 tablespoons of olive oil in a large skillet over medium heat, spreading the oil evenly over the pan. Add the sliced onions and stir to coat the onions with the oil.
- Continue to cook onions over medium heat, about 10 minutes, stirring occasionally. Season with 1/2 teaspoon of salt and spread onions out evenly in the skillet, reduce heat to low.
- Allow onions to caramelize, stirring occasionally, while preparing the rest of the dish, about 35 minutes.
- In another skillet, brown the sausage, breaking up into bite-size pieces as it cooks. Transfer to a plate and set aside.
- In the same skillet, cook the carrots and mushrooms in the rendered fat over medium heat 5 to 6 minutes. Stir-in the garlic, tomatoes, and tomato paste; cook for 2 more minutes.
- Add the grated cauliflower to the skillet with the oregano and thyme; cook for 2 minutes, then transfer to a large bowl. Salt and pepper, to taste. Remove the onions from the skillet and set aside 2/3 cup for topping.
- Chop the remaining onions and toss with the cauliflower mixture, sausage, olives, and parsley until well combined.
- Slice the bell peppers in half and remove seeds. Brush the outside of the peppers with a thin coat of olive oil and lightly season the inside with salt and pepper.
- Fill the peppers with the stuffing and sprinkle with pistachios. Pour 1/4 cup of water in the bottom of the pan and bake for 20 minutes. Remove from the oven and top with the caramelized onions, as desired.
- Continue to bake an additional 20 to 25 minutes, or until peppers are tender and onions are golden brown.
The caramelized onions and stuffing can be made and mixed days in advance. Peppers can be stuffed up to 24 hours in advance.
More Paleo Recipes You’ll Love:
Homemade Chicken Stock: A Simple Guide to an Essential Cooking Staple
Skillet Beef Fajita
Shrimp & Prosciutto with Smoky Honey-Mustard Sauces
Rosemary Fingerling Potatoes with Gochujang Aioli
Shared on Hearth & Soul Link Party
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Emily Kemp says
Wow, sounds so delicious and packed full of amazing flavors, great recipe!
Pam says
My hubby surprised me with your recipe last night. He sub’d ground beef in lieu of Italian sausage and used slivered almonds (didn’t want to shell pistachios). It was delish! Next time will use the pistachios. Thank you!
Judy Purcell says
Hi Pam, thank you for stopping in to let me know how much you liked it–feedback is so helpful. I love it when someone surprises me with food! Ha! What a sweet man you’ve got there. I think you’ll love it with the pistachios too. 🙂
Pam says
Could you sub hamburger meat for the italian sausage and maybe add some more spices? Suggestions?
Judy Purcell says
Hi Pam, yes you can sub hamburger for the Italian sausage and add dried basil, crushed fennel seed, and a little extra salt to bring the Italian sausage flavor to it. Since you’re browning the meat you can add a teaspoon of the dried basil and fennel and 1/2 teaspoon of salt, taste, then adjust as needed. 🙂
babylovesberry says
I will keep it it mind if I will start any of those diets! Your peppers will also be a great adition to my everyday life.
Katie Mae @ Nourishing Simplicity says
I love Italain sausage! It makes everything so yummy!!
Leslie-Anne says
Yum! Stuffed peppers are so tasty, I haven’t had them in years. Thanks for the reminder!
Monique says
These look so yummy! I’ve always wanted to try making stuffed peppers and I love the idea of making them with cauliflower rice to up the veggie content even more. Great tip on covering with onion to balance out the flavour!
RecipestoNourish says
Wow these look great! I love the olives and cauliflower in there, and especially the pistachio addition – so creative and yummy!
Joni Gomes says
Love stuffed peppers. This is a great new spin on it!
Yang @ Yang's Nourishing Kitchen says
Gosh, who doesn’t love stuffed peppers! Especially one loaded with veggies 🙂 The pistachios on top are such a nice touch.
Yvonne says
These peppers look so good, I think with a few substitutions I could make them keto compliant and give them a try!
Renee Kohley says
That’s a great idea to swap the rice for more veg in that cauliflower! These look delicious!
Megan Stevens says
Mmm, love the hot Italian sausage and tomato paste, so yum!!!
Tessa Simpson says
Really beautiful pictures, AND amazing foods! The sausage part has me drooling!! Thanks for sharing a bit of your culinary genius with us!
Agness of Run Agness Run says
I love stuffed peppers but I haven’t tried this filling! Such an awesome recipe, Judy!
Judy Purcell says
Thanks Agness, for stopping by and saying so! Have a great week. 🙂
Katerina says
These stuffed peppers are really something and that crunchy topping certainly makes the difference!
Judy Purcell says
Hi Katerina, thanks so much for stopping by to say so! You are right, it is the crunchy topping that makes them stand out. 🙂
April J Harris says
Judy, this is such a colourful, flavourful and delicious sounding recipe – and it’s so wholesome too! I’m really taken with it and look forward to giving it a try when we get home from our travels. Scheduled to share on the new look Hearth and Soul Facebook page later today. Thank you so much for sharing with the Hearth and Soul Link Party! I hope you will visit again this week, and let me know what you think of the new look logo!
Karen (Back Road Journal) says
Loaded with all those veggies and the added crunch of pistachios, your stuffed peppers sound wonderful.
Judy Purcell says
Thanks, Karen!
Maureen | OrgasmicChef says
I’ve never tried Paleo or Whole30 but these stuffed peppers are the bomb!
mjskitchen says
I’m on a “good food” diet and this dish would fit right in, 🙂 My diet requires flavor, texture and good healthy ingredients, everything you’ve put into these peppers. Fabulous stuffed peppers! I’ve never tried “ricing” cauliflower, so maybe it’s time I tried. Thanks Judy for such a great dish!
John/Kitchen Riffs says
Wow, what an inspired dish! Tons of flavor, and this is SO healthy! Just what the doctor ordered. 🙂 Thanks so much for this.