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• Italian Sausage Stuffed Peppers Are Always a Hit at My House
• Ingredients & Substitutions
• How To Make Italian Stuffed Peppers
• My Tips & Fixes
• Italian Stuffed Peppers Recipe card
• Complete Your Meal
• Recipe Reviews

Italian Sausage Stuffed Peppers Are Always a Hit at My House

If you’ve been around here a hot minute, you know I’ve got lots of stuffed pepper recipes here on Wholesome Yum. These Italian stuffed peppers are the latest combination I threw together, changing up the protein from my usual and using the cozy flavors I love most. Here’s why this one deserves a spot on your healthy dinner rotation:

• Savory, cheesy goodness – These remind me of the lasagna stuffed peppers I’ve made for years, except there’s no ricotta layer and it’s juicy Italian sausage instead of beef. You still get all the melty, cheesy flavor, but just a little simpler and even faster to make. And they make my whole kitchen smell amazing as they bake!
• Quick to make and meal prep friendly – My sausage stuffed peppers take just about half an hour of hands-on time. I often prep the filling or stuff the peppers in advance, so it’s effortless to pop them in the oven at dinnertime. They also work as a freezer meal!
• A win for picky eaters – Even my youngest, who normally avoids bell peppers, asked for seconds.

I actually first made these Italian stuffed peppers over a year ago, on a whim, and wasn’t sure about posting them since I have so many other stuffed pepper recipes already. But I’ve had them on repeat since, and they’re easier than most, so I decided they are worth sharing. Make them with me and you’ll see why they’ve been a hit at my house!

Ingredients & Substitutions

Here I explain the best ingredients for my Italian stuffed peppers recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Bell Peppers – I try to pick ones that are close in size, so they bake at the same rate and are easier to fill evenly.
• Ground Italian Sausage – I have so many stuffed pepper recipes with ground beef or turkey, but for Italian stuffed peppers, I decided ground Italian sausage tasted the best. Feel free to use other types of meat, but you might want to bump up the seasoning.
• Aromatics – Onions and garlic for flavor! If you’re in a rush, 2 teaspoons of the jarred kind will work. I’ve tested both and the fresh version always wins on taste.
• Canned Tomatoes – I use diced tomatoes as the base of the sauce. Feel free to use fire-roasted tomatoes for more depth, diced tomatoes with green chilies for a kick, tomato sauce for a smoother texture, or marinara sauce for extra flavor.
• Cheeses – I used a mix of shredded mozzarella and parmesan for that gooey, cheesy topping. Sometimes I switch it up with Pecorino Romano or whatever cheese needs using up in the fridge.
• Olive Oil – This is just for sautéing the vegetables. Avocado oil works, too.
• Seasonings – You don’t need a lot because ground sausage is already seasoned, but I always add Italian seasoning and a pinch of crushed red pepper flakes . I don’t make mine super spicy (my kids eat it!), but you can always sprinkle on more if you like a little kick. If you use plain ground meat, at a minimum I recommend adding 1/2 tablespoon of sea salt and 1/2 teaspoon of black pepper.

How To Make Italian Stuffed Peppers

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep the peppers. Preheat the oven. Slice off the tops, scoop out the seeds and ribs, and stand them upright in a baking dish .
2. Sauté the aromatics. Heat the oil in a skillet over medium heat. Add the onion and cook until soft and starting to brown. Stir in the garlic and cook just until fragrant.

1. Cook the meat sauce. Add the ground sausage to the pan, crank the heat to medium-high, and cook until browned, breaking it up as you go. Stir in the diced tomatoes, Italian seasoning, and red pepper flakes. Simmer until any extra liquid cooks away.
2. Assemble the sausage stuffed peppers. Spoon in half the meat mixture, add a layer of both cheeses, then repeat. I like ending with mozzarella for that melty top.
3. Bake until bubbly. Cover the Italian stuffed bell peppers loosely with foil and bake until tender. Uncover toward the end for a golden brown finish. Sometimes I need to place the pan under the broiler for a couple of minutes to get nice browning. I usually finish with a sprinkle of fresh parsley for garnish.

My Tips & Fixes

• If any peppers keep tipping over, slice a thin layer off the bottom to level them. It helps them bake evenly without toppling. Just don’t cut too deep or the filling may leak out.
• I brown the sausage in a cast iron skillet over higher heat to cook off extra moisture. It adds those crispy, flavorful bits that make the stuffing so good. If you prefer a softer texture, just drain the fat once it’s cooked through.
• For a heartier filling, add rice. When I tested this version, I reduced the sausage to 1 pound and stirred in 1 cup of cooked brown rice during step 6 below. (White rice or even riced cauliflower works, too.) Personally, I prefer the no-rice version, but when we had guests over, they all went for the rice ones.
• For a lightened up filling, add veggies. This is similar to above, but replace 1/2 pound of sausage with a cup of chickpeas or sauteed vegetables . I just did that this week to use up some extras I had in the fridge.
• How do I keep stuffed peppers from getting soggy? I cook off extra moisture from the sausage so the filling stays thick, and avoid cutting through the pepper bottoms to prevent leaking.
• Be sure to tent the foil, so it doesn’t touch the cheese. This prevents it from sticking to the melted cheese while baking. Besides, I don’t like foil touching my food when possible.
• Why are my stuffed peppers not getting soft? They might just need more time in the oven. I cover my sausage stuffed peppers with foil at first to steam, then uncover to finish cooking and brown the tops.
• The perfect amount of filling can vary, and that’s okay! The first 2 times I made these Italian stuffed peppers, I actually had extra stuffing that didn’t fit inside them and had to finish with a spoon — which was so delicious. But then the last time, when I took these pictures, my peppers were larger and the filling didn’t quite make it to the top. I wouldn’t worry about it too much, they are tasty regardless!
• For smaller servings, cut the peppers in half lengthwise instead. You’ll get 12 servings that way instead of 6, but in this case I recommend increasing the amount of sausage to 2 pounds.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 6 large Bell peppers ▢
• 1 tbsp Olive oil ▢
• 1 large Onion (diced) ▢
• 4 cloves Garlic (minced) ▢
• 1 1/2 lb Ground Italian sausage ▢
• 1 15-oz can Diced tomatoes ▢
• 1 tbsp Italian seasoning ▢
• 1/4 tsp Crushed red pepper flakes (optional) ▢
• 6 tbsp Parmesan cheese (shredded) ▢
• 3/4 cup Mozzarella cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 375 degrees F (191 degrees C).
2. Chop off the tops of the peppers and scoop out the seeds and ribs. Stand them up in a large baking dish . If any of the peppers don’t stand upright, slice a tiny layer off the bottom, but be careful not to make a hole. Set aside.
3. Heat the olive oil in a 12-inch skillet over medium heat. Add the diced onion and saute for 5-7 minutes , until translucent and starting to brown.
4. Add the garlic and saute for about 1 minute , until fragrant.
5. Add the ground sausage. Increase the heat to medium-high. Cook, breaking apart with a wooden spoon, for 8-10 minutes , until browned and cooked through.
6. Add the diced tomatoes, Italian seasoning, and crushed red pepper flakes, if using. Simmer for about 2 minutes , until there is no extra liquid. Remove from the heat.
7. Fill the peppers halfway with the meat sauce. Sprinkle each pepper with 1 tablespoon of Parmesan cheese, followed by 2 tablespoons of mozzarella cheese. Repeat the layers of meat sauce, Parmesan, and finally mozzarella.
8. Tent aluminum foil over the peppers in the baking dish. (Make sure that the foil is not touching the cheese, so it doesn’t stick while baking.) Bake Italian stuffed peppers for 30 minutes .
9. Remove the foil and bake for 10 more minutes , until the cheese is golden brown. For extra browning if needed, place under the broiler for 1-2 minutes .

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 stuffed pepper

• Tips: Check out my tips & fixes above to to help your peppers stand up without falling over, get the right texture, prevent issues, and variations to make them heartier, lighter, or smaller servings.
• Storage: Keep leftovers in an airtight container in the fridge for up to 3-4 days. They reheat quite well.
• Meal prep: Stuff the peppers, cover the dish, and refrigerate for up to 2-3 days.
• Reheat: I usually reheat them in the oven at 350 degrees F until warm, but the microwave works, too.
• Freeze: You can freeze Italian stuffed peppers for up to 3 months. If you do it before baking, I recommend pre-baking them unfilled for 5-10 minutes first, which preserves their texture better than freezing them totally raw.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Italian Stuffed Peppers

Complete Your Meal

I usually serve these Italian stuffed peppers on their own, as they are quite filling as-is. When we’re extra hungry or having guests over, I start the meal with my Italian-inspired Caprese salad , artichoke salad , or roasted tomato soup .

Feel free to add a side of rice or air fryer potatoes for something more hearty. Personally, I’d rather save the room for my cherry crisp topped with almond milk ice cream after dinner!

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Italian Stuffed Peppers

My Italian stuffed peppers are packed with flavorful Italian sausage, juicy tomatoes, and two types of melty cheese. So easy to make!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/italian-stuffed-peppers/

Ingredients

• 6 large Bell peppers
• 1 tbsp Olive oil
• 1 large Onion (diced)
• 4 cloves Garlic (minced)
• 1 1/2 lb Ground Italian sausage
• 1 15-oz can Diced tomatoes
• 1 tbsp Italian seasoning
• 1/4 tsp Crushed red pepper flakes (optional)
• 6 tbsp Parmesan cheese (shredded)
• 3/4 cup Mozzarella cheese (shredded)

Instructions

1. Preheat the oven to 375 degrees F (191 degrees C).
2. Chop off the tops of the peppers and scoop out the seeds and ribs. Stand them up in a large baking dish . If any of the peppers don’t stand upright, slice a tiny layer off the bottom, but be careful not to make a hole. Set aside.
3. Heat the olive oil in a 12-inch skillet over medium heat. Add the diced onion and saute for 5-7 minutes , until translucent and starting to brown.
4. Add the garlic and saute for about 1 minute , until fragrant.
5. Add the ground sausage. Increase the heat to medium-high. Cook, breaking apart with a wooden spoon, for 8-10 minutes , until browned and cooked through.
6. Add the diced tomatoes, Italian seasoning, and crushed red pepper flakes, if using. Simmer for about 2 minutes , until there is no extra liquid. Remove from the heat.
7. Fill the peppers halfway with the meat sauce. Sprinkle each pepper with 1 tablespoon of Parmesan cheese, followed by 2 tablespoons of mozzarella cheese. Repeat the layers of meat sauce, Parmesan, and finally mozzarella.
8. Tent aluminum foil over the peppers in the baking dish. (Make sure that the foil is not touching the cheese, so it doesn’t stick while baking.) Bake Italian stuffed peppers for 30 minutes .
9. Remove the foil and bake for 10 more minutes , until the cheese is golden brown. For extra browning if needed, place under the broiler for 1-2 minutes .

Maya’s Recipe Notes

Serving size: 1 stuffed pepper

• Tips: Check out my tips & fixes above to to help your peppers stand up without falling over, get the right texture, prevent issues, and variations to make them heartier, lighter, or smaller servings.
• Storage: Keep leftovers in an airtight container in the fridge for up to 3-4 days. They reheat quite well.
• Meal prep: Stuff the peppers, cover the dish, and refrigerate for up to 2-3 days.
• Reheat: I usually reheat them in the oven at 350 degrees F until warm, but the microwave works, too.
• Freeze: You can freeze Italian stuffed peppers for up to 3 months. If you do it before baking, I recommend pre-baking them unfilled for 5-10 minutes first, which preserves their texture better than freezing them totally raw.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)