Free Printable: Low Carb & Keto Food List

• How To Make Keto Stuffed Pepper Soup
• Frequently Asked Questions
• More Keto Soup Recipes
• Tools I Use For This Recipe
• Keto Stuffed Pepper Soup Recipe card
• Recipe Reviews

When you’re craving stuffed peppers but don’t want all the work of making them, this easy keto stuffed pepper soup recipe is your answer! It’s hearty, full of vegetables, and a cozy meal for cool nights — similar to chili , but with less simmering time. It’s best stuffed bell pepper soup I’ve ever made! And because this keto stuffed bell pepper soup is made with cauliflower rice instead of traditional white rice, it’s also naturally healthy, low carb, paleo, and whole30 approved, without any special ingredients.

If you love stuffed peppers and have a little more time, try my more classic versions: taco stuffed peppers , lasagna stuffed peppers , chicken fajita stuffed peppers , or Mexican stuffed poblano peppers .

How To Make Keto Stuffed Pepper Soup

• Saute aromatics. Heat oil in dutch oven until shimmering. Add minced garlic and saute until fragrant.
• Brown beef. Add ground beef to dutch oven, breaking up with a spatula , and cook until browned.

• Add vegetables. Add bell peppers, diced tomatoes , tomato sauce , bone broth , water, and Italian seasoning .

TIP: Adjust salt if needed. If you use regular broth instead of bone broth , you’ll need to add additional salt to taste.

• Simmer. Bring stuffed bell pepper soup to a boil, reduce heat and simmer until peppers are tender.
• Add cauliflower rice. Cook for just a few more minutes, until it’s tender. Adjust salt and pepper to your liking, and enjoy!

• How many calories in stuffed pepper soup? The calories in stuffed pepper soup will vary from recipe to recipe. This recipe has 441 calories per generous 2 cup serving (enough for a meal).
• How many carbs in stuffed pepper soup? Most stuffed pepper soup recipes are made with rice, which will give them about 20 grams carbohydrates or so, depending on the recipe. This stuffed pepper soup recipe is made with cauliflower rice, which drastically lowers the net carbs to 7.7 grams in a large bowl (2 cups). That’s enough for a meal, or if you prefer, feel free to halve the serving size and serve it with something on the side instead.
• Is it healthy? Absolutely! Much like my vegetable soup recipe , this one is packed with veggies. And with the beef added, it’s a complete meal, too.
• Can you use regular rice? Yes, you can, it would just be less healthy and not low carb. If you use regular rice, you’d need to add the rice at the same time as the broth, before simmering, because it takes much longer to cook than cauliflower rice.

Serving Ideas

If you go with the listed serving size of 2 cups, your simple stuffed pepper soup may not even need a side. If you’d like to have one, serve it with a simple green salad with Caesar salad dressing , or maybe a batch of garlic bread.

More Keto Soup Recipes

• Sausage Kale Soup – Naturally low carb, this creamy soup has flavorful bites of sausage and plenty of healthy kale.
• Easy Broccoli Cheese Soup – Just 5 ingredients and 20 minutes to make this cheesy soup that’s naturally low carb and gluten-free.
• Hamburger Soup – Beefy, easy, and loaded with veggies.
• Roasted Cauliflower Soup – This creamy soup has a surprise ingredient, find out what it is!
• Chicken Florentine Soup – Healthy, delicious, and ready in 20 minutes.
• Ground Beef Cabbage Soup – Make this hearty soup in the crock pot or pressure cooker, it’s a delicious dinner.
• Bacon Cheeseburger Soup – Tastes just like a cheeseburger only in soup form.

Tools I Use For This Recipe

• Dutch Oven – This beauty cooks foods evenly and looks gorgeous doing it! It’s perfect, whether you’re making this soup or smothered pork chops .
• Souper Cubes – Freeze any leftover stuffed bell pepper soup in these convenient 1-cup cubes, for convenient storage and perfect portions.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Olive oil ▢
• 2 cloves Garlic (minced) ▢
• 2 lb Ground beef ▢
• 3 medium Bell peppers (diced) ▢
• 2 14.5-oz cans Diced tomatoes (with liquid, do not drain) ▢
• 1 29-oz can Tomato sauce ▢
• 2 cups Beef bone broth ▢
• 2 cups Water ▢
• 1 tbsp Italian seasoning ▢
• 2 tsp Sea salt (to taste) ▢
• 1/2 tsp Black pepper (to taste) ▢
• 12 oz Cauliflower rice (fresh or frozen) ▢

Instructions

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

1. Heat olive oil in a dutch oven over medium-high heat, until shimmering. Add the minced garlic and saute for about a minute, until fragrant.
2. Add the ground beef. Cook, breaking up with a spatula , for 8-10 minutes , until browned.
3. Add the bell peppers, diced tomatoes, tomato sauce, bone broth, water, and Italian seasoning. Bring to a boil.
4. Reduce heat and simmer for about 10-15 minutes , until the peppers are tender.
5. Add the cauliflower rice. Cook for 3-4 minutes , until cauliflower rice is tender.
6. Add salt and pepper to taste.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 cups

• Store: Keep in the fridge for 3-4 days.
• Meal Prep: This soup holds up great, so it’s perfect to make ahead!
• Reheat: Microwave or warm in a saucepan until hot.
• Freeze: Freeze for 2-3 months—lay it flat in a bag first, then store upright to save space.

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.

Low Carb Stuffed Pepper Soup Recipe

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!).

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+ 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.
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 + EBooks (Only $37)

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:

Get The Keto Cheat Sheet System PDF (Only $37)

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!)

Keto Stuffed Pepper Soup

This keto stuffed pepper soup recipe is a cozy one-pot meal that’s packed with veggies and flavor. Easy to make in 30 minutes!

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/stuffed-pepper-soup/

Ingredients

• 1 tbsp Olive oil
• 2 cloves Garlic (minced)
• 2 lb Ground beef
• 3 medium Bell peppers (diced)
• 2 14.5-oz cans Diced tomatoes (with liquid, do not drain)
• 1 29-oz can Tomato sauce
• 2 cups Beef bone broth
• 2 cups Water
• 1 tbsp Italian seasoning
• 2 tsp Sea salt (to taste)
• 1/2 tsp Black pepper (to taste)
• 12 oz Cauliflower rice (fresh or frozen)

Instructions

1. Heat olive oil in a dutch oven over medium-high heat, until shimmering. Add the minced garlic and saute for about a minute, until fragrant.
2. Add the ground beef. Cook, breaking up with a spatula , for 8-10 minutes , until browned.
3. Add the bell peppers, diced tomatoes, tomato sauce, bone broth, water, and Italian seasoning. Bring to a boil.
4. Reduce heat and simmer for about 10-15 minutes , until the peppers are tender.
5. Add the cauliflower rice. Cook for 3-4 minutes , until cauliflower rice is tender.
6. Add salt and pepper to taste.

Maya’s Recipe Notes

Serving size: 2 cups

• Store: Keep in the fridge for 3-4 days.
• Meal Prep: This soup holds up great, so it’s perfect to make ahead!
• Reheat: Microwave or warm in a saucepan until hot.
• Freeze: Freeze for 2-3 months—lay it flat in a bag first, then store upright to save space.

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. :)