This Instant Pot Low Carb Stuffed Pepper Soup is a remake of one of my family’s favorites! It’s made with Cauliflower Rice instead of brown rice, but you honestly would never know – the texture and flavor are spot on. So darn delicious!
Confession # 150: I am so freaking in love with this soup. And I don’t care who knows it.
I love stuffed peppers and I’m also a HUGE fan of using chicken sausage in soups because of the amazing things it does to the flavor of the broth…like in my Sausage and Pepper Soup and Zuppa Toscana.
But I was honestly a little nervous making a Low Carb Stuffed Pepper Soup…so many delicious ingredients – peppers, fire roasted tomatoes, garlic…and then at the last minute, I got a little daring.
I threw in two cups of frozen cauliflower rice. I closed the IP lid and said a little prayer.
I love using cauliflower rice instead of regular rice in many dishes, but I was a tiny bit worried about the consistency it would have after being pressure cooked in the soup.
Guys…it was perfect. See those little pieces of rice there? See how they almost look like real rice?
They also tasted like real rice.
I don’t even want to say almost. To us, we legitimately, felt like we were eating soup with rice.
And it was glorious.
And for all of you who have a hard time convincing your husbands to get on board with healthy eating, this is the soup for you. It’s a man pleaser.
Don’t mention the cauliflower rice if you are worried, either. Let them love it first.
Some FAQS before we get to the recipe:
Is this Low Carb Stuffed Pepper Soup Healthy?
You know it! It’s FULL of healthy veggies and lean protein…a perfect way to get lots of GREEN containers in for FIXers. It’s also a great, veggies most dinner for those following the 2B Mindset!
Can I freeze this Low Carb Stuffed Pepper Soup?
Yes! This is an excellent soup to make ahead and freeze – pulling out for a quick lunch or dinner! I like to measure out portions into ziplock bags, then lay the bags flat in my freezer. Don’t forget to label your bag! This Low Carb Stuffed Pepper Soup also keeps well in the fridge for 3-4 days and even gets tastier the next day, which is pretty darn amazing.
Is this Low Carb Stuffed Pepper Soup gluten-free?
Yes! In fact, all of my recipes are. Even if you added brown rice or quinoa, this would still be gluten free. It’s also dairy free, as long as you don’t add any cheese at the end. It’s also perfect for Whole 30, Paleo diets, Weight Watchers, and anyone following a Keto plan.
Can I make this Low Carb Stuffed Pepper Soup in a slow cooker?
Sure! Just brown the sausage in a large pot or dutch oven until just about cooked through, then add in onions and bell peppers and cook until fragrant. Add in garlic and cauliflower rice and cook for an additional minute. Transfer to your slow cooker and add remaining ingredients. Cook on low 6-8 hours or on high 4-6.
Check out this video to see how easy the recipe really is!
Instant Pot Low Carb Stuffed Pepper Soup
Ingredients
- Olive oil cooking spray
- 1 lb spicy Italian turkey sausage or sub sweet
- 1 onion diced
- 2 bell peppers diced
- 2 cloves garlic minced
- 2 cups cauliflower rice
- 14 oz fire roasted diced tomatoes 1 can
- 14 oz tomato sauce 1 can
- 3 cups low sodium organic chicken broth or stock
- 1/2 teaspoon dried basil
- 1/4 teaspoon dried oregano
- 2/3 cup shredded cheese for topping optional
Instructions
Instant Pot
- Spray your Instant Pot with olive oil spray and set to saute. Remove sausage from casing; when the pot is hot, brown sausage until just about cooked through.
- Add in onions and bell peppers and cook until fragrant. Add in garlic and cauliflower rice and cook for an additional minute.
- Stir in tomatoes, tomato sauce, broth, basil, and oregano. Stir and place lid on the IP. Lock and set to manual/pressure cook for 7 minutes. Do a quick or natural release - both will work fine.
- Once it’s safe to open the IP, give the soup a stir and add salt and pepper, if desired. Enjoy with cheese or without!
Stovetop
- Spray a large pot or dutch oven with olive oil spray. Remove sausage from casing and brown sausage on medium heat until just about cooked through.
- Add in onions and bell peppers and cook until fragrant. Add in garlic and cauliflower rice and cook for an additional minute.
- Stir in tomatoes, tomato sauce, broth, basil, and oregano. Allow soup to come to a boil, then reduce heat to low. Simmer for ten minutes.
- Give the soup a stir and add salt and pepper, if desired. Enjoy with cheese or without!
Crock Pot
- Spray a large pot or dutch oven with olive oil spray. Remove sausage from casing and brown sausage on medium heat until just about cooked through.
- Add in onions and bell peppers and cook until fragrant. Add in garlic and cauliflower rice and cook for an additional minute.
- Transfer meat and veggies to your slow cooker. Stir in tomatoes, tomato sauce, broth, basil, and oregano. Cover crock pot and cook on low for 6-8 hours.
- Give the soup a stir and add salt and pepper, if desired. Enjoy with cheese or without!
Angelle says
This is a great soup!! My first time trying cauliflower rice, and I like it! I have one question…the top of the recipe says it makes 4 servings, but the nutrition info at the bottom says a serving size is 2 cups. My recipe made a lot more than 8 cups. What am I missing?
Nancylynn says
Hmm good question! I say measure in two cup servings and consider your extra servings bonus! There can be some variation in size of peppers, etc.
Julie Brown says
Hello,
I was wondering what peppers and onions you used in this recipe? It looked like green peppers by the picture but not sure about the onion. Can’t wait to make this.
Thank you!
Nancylynn says
Hi! This recipe is SO forgiving! I used green peppers and yellow onions, but you can use whatever you have on hand!
Lori says
This is wonderful and SO easy to make. Thank you!
Nancylynn says
Love hearing that, Lori!
Kelly says
I love this recipe and make it every other month at least! I love to have it for lunch as an easy quick heat meal. Thank you so much for this recipe 🙂
Nancylynn says
Thank you, Kelly!
Sharon says
I made the stove top version and it was delicious. Thank you for so many great recipes.
Nancylynn says
Thank you for taking the time to comment and rate the recipe, Sharon!
Alfred Marquez says
Hello NancyLynn. This recipe looks great. Under “Nutrition” you wrote – 2 cups. Well, that’s a serving size, but what are the nutritional values in this great looking soup? “Thanks in advance.
Nancylynn says
I can see the nutrition info at the bottom of the recipe card – are you still having trouble?
Tracy C says
I had to basically puree the veggies in order to get my whole family to eat them all but they did and they loved it. I did add a bit more meat to mine for my carnivores but everything else I kept the same.
Nancylynn says
Lol I have one of those in my house too! And pureeing the veggies? Whatever works! Thanks for the feedback!
Stacy says
Love it! Easy to make and it’s so good. I’m guessing it will be even better tomorrow. I made it on the stovetop. I used diced tomatoes with garlic basil and oregano. Omitted adding spices but still added garlic. It is fantastic! The cauliflower rice totally tastes like actual rice. I would not have known was isn’t actual rice. A great way to get more veggies in. Thank you!
Nancylynn says
wOOHOO! This is everything!
Thank you for the comment and taking the time to leave a 5 star rating!!
Heather P says
This is excellent! I used beef broth as I had some already opened, spicy sausage gives it a great kick! Can’t wait to eat it for lunch tomorrow. Made it in The crockpot
Nancylynn says
Sounds great! Thank you for your comment and 5 star rating!
Angela says
Sounds great can’t wait to make this! Since there are so many to choose from, what tomato sauce would l you recommend? Thank you!
Nancylynn says
Just a plain canned tomato sauce, not the jar. I use the store brand and it works great! Hope you love the soup!
Lisa says
Would this work with frozen peppers? I have a bag in my freezer.
Nancylynn says
Absolutely!
Mary Ann says
I usually don’t rate recipes but, I had to rate this one. Just made it tonight and it was great. My son is doing low carb and I think this will work well for him. Thanks for a great recipe.
Nancylynn says
Thank you so much for taking the time to rate this recipe! I hope your son loves it!
Jolene says
I was wondering if I were to use brown rice for 21df how much would I use and what would be the container count? Thank you.
Nancylynn says
You could add 2 cups of brown rice to the soup for 1 yellow per serving or add 1 cup of brown rice for 1/2 yellow per serving. Are you planning to sub it for the cauli rice or just add it?
Jolene says
I would be subsituting.
Sheri says
How does this work out to 2 points on WW with a pound of even turkey sausage?
Nancylynn says
Thank you for asking! Those were points calculated on their old system – the recipe has been updated now with new points! 4 points per serving on Green, Blue, and Purple.
kaleigh says
Does anyone have the original recipe? This one changed
Shana says
How did this recipe change do you know? Curious I have made this several times and I feel like at one point there was more meat in this.
Nancylynn says
Hmmm, it’s always been the same recipe! Are you thinking of this one instead? https://confessionsofafitfoodie.com/21-day-fix-sausage-and-pepper-soup/
Tracy says
How many calories are in the 2 cup serving?
Nancylynn says
If you plug it into myfitnesspal.com, you can see the nutritional breakdown!
JD says
This soup is excellent!! I’ve made this three time now, each time I’ve made a double batch with the intention of freezing some for my lunches. The first two times there was nothing left to freeze, my family loved it! This time I put some aside to freeze for me, for future lunches. I am on WW and this is one of the tastiest, filling, and most fulfilling things that I make. Thank you!
Nancylynn says
YAY!!! I am THRILLED!!
Tasha says
This was so delicious in the IP! Thanks for the great recipes.
Monica Richgels says
This is so so good. I wish I would have tried it sooner. It was much easier than I expected as well. It was perfect for meal prep and having on hand for lunches this week!
Nancylynn says
I’m so happy to hear it! Thank you for taking the time to rate and review, Monica!!
Kathy says
I made this last night and my whole family loved it! Thank you for such delicious, yet healthy recipes!!
Nancylynn says
Thrilled to hear it, Kathy! Thank you for taking the time to write and review!
Alex says
I had to stop by and say how much I LOVE your recipes! Last night I made this for my husband and I & we’re having it for leftovers again tonight. I’ve also made your mason jar salads and banana bread which were both delicious as well but I have to say this soup is my favorite :)…. so far! I’ve done 21 day fix before and know it works but I hated meal planning. Your recipes make it so much easier and exciting
Nancylynn says
Alex!!! Thank you SO much – you have no idea how much it means to hear all this! You are the best!
Haylee says
This recipe is delicious! Made it twice while doing 21df. I have moved on to keto. It says its keto friendly which I believe. But are the nutritional facts on here by chance? I’m not finding them. I’m just looking for the carb count for the cauliflower and tomato.
If not no worries, I’ll make it anyways
Thank you so much!
Rayah says
I made this in my slow cooker and for some reason got a whole extra serving. I just split it up and made the serving a bit larger.
Nancylynn says
That’s perfect!
Tammy says
If I double the recipe for my instant pot, does the cook time need adjusted or still 7 minutes? I’m using seasoned ground turkey.
Nancylynn says
Keep the same time!
Judy says
Delicious! I made a double batch so that I could freeze some for later. It’s very good! I will definitely make this again.
Nancylynn says
I am so happy, Judy! That’s awesome!
Judy says
Oops, I did it again! I’ve made this at least 8 or 9 times in the last year. The whole family loves it. It’s my most shared recipe. Thank you!
Dodie says
I finally made this, and it was delicious. I’ve liked every recipe I’ve tried from your site. Your recipes are my go-to for health and flavor. Thank you!!
Nancylynn says
You just made my day!
Leslie says
no burn notice, even with all the tomato?
Nancylynn says
Nope!
Mary Beth says
I belong to T.O.P.S. which is Take Off Pounds Sensibly. The group has been very interested in my Instant Pot, since I got it a few months ago. I’ve been asked to bring my pot Monday night and give a demonstration of the pot & a sample. I was looking for something healthy that would have lots of flavor but needed to be done in around 30 minutes. I think your soup is the perfect recipe for my program. I do have a question, what size is your pot. I would like to double the recipe so I have enough samples but my pot is only 6 quarts. If yours is an 8 quart, I may not be able to double the recipe, but I might be able to do the recipe and then half for a batch and a half if that makes sense. They are going to absolutely love this soup.
Nancylynn says
First of all, I love this idea! I think your group sounds wonderful and it’s so great that you are going to show them how to make healthy meals in your Instant Pot! I have several pots, and yes – this makes a lot of soup – but you should definitely be able to do 1 1/2 batches just fine! Let me know how it goes and ENJOY!!
Mary Beth Lewis says
Made the soup last night and it was a huge success. It was the first time a few have seen cauliflower rice and no one realized that it was turkey sausage instead of pork. There were 12 of us last night and I came home with a clean pot and I didn’t get any! Thank You for the fantastic recipe, it showed that healthy can and does taste good.
Nancylynn says
This is wonderful, Mary Beth – what a great thing you did for your group! Thank you for coming back and letting me know! I hope you make it again so you can enjoy some yourself!❤️
Jessica says
Made this for for my boyfriend and I on a really cold, snowy day here in Iowa. We loved it! I tailored it just a little as I didnt like the amount of sodium in the chicken sausage. Instead used ground turkey and added my own Italian seasonings and spice. It was delicious! I will definitely be making this again. Thank you so much for all your amazing recipes. I have made several of them!
Nancylynn says
Perfect, Jessica! So happy to hear it!
Chandra says
Does the Cauliflower rice have to be frozen with instant pot recipe? Wanna make tonight but don’t have frozen cauliflower rice in hand. If not, does that alter cooking time?
Nancylynn says
Nope! You can sub fresh and keep everything the same!
Katie says
If I wanted to sub in brown rice, how would you suggest altering the recipe? I don’t have the cauliflower rice on hand.
Nancylynn says
I would change the cooktime to 22 minutes and do a 10 minute natural release.
Melissa says
My app calculated this as 4sp under Weight Watcher (at 2 cups per serving). What am I missing?
Nancylynn says
Are smart points and freestyle points the same?
Nancy says
Making this on Sunday for a football party. I am going to double the recipe and I think I have seen before that you don’t need to double the time. Do you know if that is true? Would you cook it the same amount of time?
Nancylynn says
The time should def stay the same!!!!
Charly says
This soup is delicious? do you have a total or net carb count? Thanks.
Nancylynn says
I do not, but you can use My Fitness Pal to find out!
Lauren says
My husband loathes cauliflower and he licked his bowl clean! This is a new family favorite and SO SIMPLE! Thank you, NL! You’re a genius.
Nancylynn says
You just made my night, Flights!!! Love you guys!!
Deborah Serrano says
Has anyone tried this with ground turkey instead of turkey sausage.
Nancylynn says
Yes! Delish!
Michelle says
Can this be cooked on the stove and if so how long for please?
Nancylynn says
I just updated with Stove Top and Crock Pot directions!
Vicki H says
Do the leftovers freeze well? We made this tonight and it was amazing!!! We had to substitute pork sausage as we couldn’t find turkey sausage but we have quite a bit leftover.
Nancylynn says
Yes! It freezes great!
Donna B says
Do you cook on high pressure for 7 minutes?
Can’t wait to try this.
Nancylynn says
Yes!!
Terri says
So excited to see someone is still doing 21 DF! I did it a few years ago and lost over 40 lbs. I stopped taking care of myself and gained a lot back. Hoping to get back into a healthy lifestyle and your recipes look awesome!
Nancylynn says
Hi Terri! Yes – there are TONS of us! Follow me on Facebook and join my free online community for more recipes and support!!
Heidi says
Sorry-just saw it! Thanks 🙂 excited to try it!
Nancylynn says
Awesome! Let me know if you do!
Heidi says
How long would I cook this in a regular crockpot?
Leslie says
Love your recipes. It makes doing the 21 day fix so much easier. Would it be ok to use frozen cauliflower rice? Thank you and appreciate all you do
Nancylynn says
YES!!
Sonia says
Hi silly question . So 2 soup ladles would be 1 serving for the 21 day fix ?
Nancylynn says
1 serving is approx. 2 cups of soup. I’m not sure how big your soup ladle is! You can just use a measuring cup or fill your green container twice 🙂