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You are here: Home / All Recipes / Diet / Kid Friendly / Instant Pot Low Carb Stuffed Pepper Soup

October 28, 2018 By Nancylynn 64 Comments

Instant Pot Low Carb Stuffed Pepper Soup

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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! This post contains affiliate links for products I am obsessed with.

Two small white bowls with low carb stuffed pepper soup in front of an Instant Pot on white fabric napkins.

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.

Two white porcelain bowls with low carb stuffed pepper soup topped with shredded cheddar cheese.

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.

Instant Pot with sausage, onions, and peppers

I threw in two cups of frozen cauliflower rice.  I closed the IP lid and said a little prayer.


Instant Pot with Low Carb Stuffed Pepper soup - spices on top and a wooden spoon in the pot.

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.

Ladle with a big scoop of Low Carb Stuffed Pepper Soup in the Instant Pot

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.

 

Two bowls of Low Carb Stuffed Pepper Soup on white napkins

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!

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! 21 Day Fix Soup Recipes | Healthy Instant Pot Recipes | Low Carb Soup Recipes | Stuffed Pepper Soup | Instant Pot Stuffed Pepper Soup | Keto Soup Recipes | 21 Day Fix Instant Pot | 21 Day Fix Stuffed Pepper Soup | 2B Mindset Soup Recipes | Weight Watcher Soup Recipes #healthyinstantpot #stuffedpeppersoup #confessionsofafitfoodie

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Instant Pot Low Carb Stuffed Pepper Soup

★★★★★ 5 from 10 reviews
  • Author: Nancylynn
  • Prep Time: 10 minutes
  • Cook Time: 7 minutes
  • Total Time: 17 minutes
  • Yield: 8 cups of soup 1x
  • Category: Soup
  • Method: Instant Pot
  • Cuisine: American
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Description

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!


Ingredients

Scale
  • olive oil cooking spray
  • 1 lb spicy Italian turkey sausage (or sub sweet)
  • 1 onion, diced
  • 2 bell peppers, diced
  • 2 cloves of garlic, minced
  • 2 cups of cauliflower rice
  • 1 (14oz) can of fire roasted diced tomatoes
  • 1 (14oz) can of tomato sauce
  • 3 cups of low sodium organic chicken broth or stock 
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • cheese for topping, if desired

Instructions

Instant Pot

  1. 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.
  2. Add in onions and bell peppers and cook until fragrant.  Add in garlic and cauliflower rice and cook for an additional minute.
  3. 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.
  4. 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

  1. 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.
  2. Add in onions and bell peppers and cook until fragrant.  Add in garlic and cauliflower rice and cook for an additional minute.
  3. 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. 
  4. Give the soup a stir and add salt and pepper, if desired.  Enjoy with cheese or without!

Crock Pot

  1. 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.
  2. Add in onions and bell peppers and cook until fragrant.  Add in garlic and cauliflower rice and cook for an additional minute.
  3. 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. 
  4. Give the soup a stir and add salt and pepper, if desired.  Enjoy with cheese or without!

Notes

Serves 4

21 Day Fix: 1 RED, 2 GREEN, plus optional BLUE (per serving)

WW: Green, Blue, Purple – 4 points (per serving) [Calculated without cheese]


Nutrition

  • Serving Size: 2 cups

Keywords: Instant Pot Soup, Low Carb Soup, Keto Soup, 21 Day Fix Soup, 2B Mindset Soup

Did you make this recipe?

Tag @confessionsofafitfoodie on Instagram and hashtag it #confessionsofafitfoodie

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Filed Under: All Recipes, Cauliflower, Cooking Method, Courses, Dairy Free, Diet, Dinner, Fall + Thanksgiving, GF + DF, Gluten Free, Hidden Veggies, Ingredient, Kid Friendly, Lunch, Paleo + Whole 30, Poultry, Pressure Cooker, Seasonal, Slow Cooker, Soups, Stews + Chilis, Stove + Oven, Winter + Christmas

Reader Interactions

Comments

  1. Leslie says

    October 30, 2018 at 11:22 pm

    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

    Reply
    • Nancylynn says

      November 6, 2018 at 2:31 am

      YES!!

      Reply
  2. Heidi says

    November 3, 2018 at 9:03 pm

    How long would I cook this in a regular crockpot?

    Reply
  3. Heidi says

    November 3, 2018 at 9:05 pm

    Sorry-just saw it! Thanks 🙂 excited to try it!

    Reply
    • Nancylynn says

      November 5, 2018 at 8:41 pm

      Awesome! Let me know if you do!

      Reply
  4. Terri says

    November 16, 2018 at 6:26 pm

    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!

    Reply
    • Nancylynn says

      November 18, 2018 at 6:39 pm

      Hi Terri! Yes – there are TONS of us! Follow me on Facebook and join my free online community for more recipes and support!!

      Reply
  5. Donna B says

    November 30, 2018 at 1:59 am

    Do you cook on high pressure for 7 minutes?
    Can’t wait to try this.

    Reply
    • Nancylynn says

      November 30, 2018 at 2:32 am

      Yes!!

      Reply
  6. Vicki H says

    December 31, 2018 at 11:26 pm

    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.

    Reply
    • Nancylynn says

      January 1, 2019 at 12:26 am

      Yes! It freezes great!

      Reply
  7. Michelle says

    January 3, 2019 at 4:12 pm

    Can this be cooked on the stove and if so how long for please?

    Reply
    • Nancylynn says

      January 3, 2019 at 7:50 pm

      I just updated with Stove Top and Crock Pot directions!

      Reply
  8. Deborah Serrano says

    January 3, 2019 at 4:59 pm

    Has anyone tried this with ground turkey instead of turkey sausage.

    Reply
    • Nancylynn says

      January 3, 2019 at 6:57 pm

      Yes! Delish!

      Reply
  9. Lauren says

    January 4, 2019 at 1:59 am

    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.

    ★★★★★

    Reply
    • Nancylynn says

      January 4, 2019 at 3:37 am

      You just made my night, Flights!!! Love you guys!!

      Reply
  10. Charly says

    January 4, 2019 at 5:13 pm

    This soup is delicious? do you have a total or net carb count? Thanks.

    ★★★★★

    Reply
    • Nancylynn says

      January 4, 2019 at 8:14 pm

      I do not, but you can use My Fitness Pal to find out!

      Reply
  11. Nancy says

    January 5, 2019 at 4:35 am

    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?

    Reply
    • Nancylynn says

      January 5, 2019 at 2:59 pm

      The time should def stay the same!!!!

      Reply
  12. Melissa says

    January 12, 2019 at 8:45 pm

    My app calculated this as 4sp under Weight Watcher (at 2 cups per serving). What am I missing?

    ★★★★★

    Reply
    • Nancylynn says

      January 12, 2019 at 8:52 pm

      Are smart points and freestyle points the same?

      Reply
  13. Katie says

    January 18, 2019 at 9:46 am

    If I wanted to sub in brown rice, how would you suggest altering the recipe? I don’t have the cauliflower rice on hand.

    Reply
    • Nancylynn says

      January 18, 2019 at 1:44 pm

      I would change the cooktime to 22 minutes and do a 10 minute natural release.

      Reply
  14. Chandra says

    January 20, 2019 at 4:58 pm

    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?

    Reply
    • Nancylynn says

      January 20, 2019 at 5:17 pm

      Nope! You can sub fresh and keep everything the same!

      Reply
  15. Jessica says

    January 24, 2019 at 5:47 pm

    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!

    Reply
    • Nancylynn says

      January 27, 2019 at 2:25 am

      Perfect, Jessica! So happy to hear it!

      Reply
  16. Mary Beth says

    January 25, 2019 at 2:43 am

    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.

    Reply
    • Nancylynn says

      January 25, 2019 at 12:00 pm

      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!!

      Reply
      • Mary Beth Lewis says

        January 29, 2019 at 1:11 pm

        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.

        Reply
        • Nancylynn says

          January 31, 2019 at 7:24 pm

          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!❤️

          Reply
  17. Leslie says

    January 30, 2019 at 6:30 am

    no burn notice, even with all the tomato?

    Reply
    • Nancylynn says

      January 30, 2019 at 1:00 pm

      Nope!

      Reply
  18. Dodie says

    March 7, 2019 at 12:53 am

    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!!

    ★★★★★

    Reply
    • Nancylynn says

      March 9, 2019 at 6:36 pm

      You just made my day!

      Reply
  19. Judy says

    August 25, 2019 at 5:38 pm

    Delicious! I made a double batch so that I could freeze some for later. It’s very good! I will definitely make this again.

    ★★★★★

    Reply
    • Nancylynn says

      August 26, 2019 at 6:16 pm

      I am so happy, Judy! That’s awesome!

      Reply
      • Judy says

        November 16, 2020 at 11:43 pm

        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!

        Reply
  20. Tammy says

    September 8, 2019 at 4:37 pm

    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.

    Reply
    • Nancylynn says

      September 8, 2019 at 4:45 pm

      Keep the same time!

      Reply
  21. Rayah says

    September 15, 2019 at 11:52 pm

    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.

    Reply
    • Nancylynn says

      September 22, 2019 at 2:37 pm

      That’s perfect!

      Reply
  22. Haylee says

    September 17, 2019 at 6:38 pm

    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!

    Reply
  23. Alex says

    October 22, 2019 at 4:36 pm

    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

    ★★★★★

    Reply
    • Nancylynn says

      October 26, 2019 at 8:13 pm

      Alex!!! Thank you SO much – you have no idea how much it means to hear all this! You are the best!

      Reply
  24. Kathy says

    October 22, 2019 at 6:14 pm

    I made this last night and my whole family loved it! Thank you for such delicious, yet healthy recipes!!

    ★★★★★

    Reply
    • Nancylynn says

      October 26, 2019 at 8:13 pm

      Thrilled to hear it, Kathy! Thank you for taking the time to write and review!

      Reply
  25. Monica Richgels says

    October 30, 2019 at 8:38 pm

    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!

    ★★★★★

    Reply
    • Nancylynn says

      November 2, 2019 at 3:04 pm

      I’m so happy to hear it! Thank you for taking the time to rate and review, Monica!!

      Reply
  26. Tasha says

    December 12, 2019 at 12:38 am

    This was so delicious in the IP! Thanks for the great recipes.

    Reply
  27. JD says

    January 5, 2020 at 1:07 pm

    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!

    ★★★★★

    Reply
    • Nancylynn says

      January 10, 2020 at 12:44 am

      YAY!!! I am THRILLED!!

      Reply
  28. Tracy says

    January 27, 2020 at 11:09 pm

    How many calories are in the 2 cup serving?

    Reply
    • Nancylynn says

      March 7, 2020 at 6:46 pm

      If you plug it into myfitnesspal.com, you can see the nutritional breakdown!

      Reply
  29. kaleigh says

    October 26, 2020 at 4:22 pm

    Does anyone have the original recipe? This one changed

    Reply
  30. Sheri says

    November 30, 2020 at 10:36 pm

    How does this work out to 2 points on WW with a pound of even turkey sausage?

    Reply
    • Nancylynn says

      December 4, 2020 at 3:46 pm

      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.

      Reply
  31. Jolene says

    January 3, 2021 at 3:33 pm

    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.

    Reply
    • Nancylynn says

      January 4, 2021 at 6:47 am

      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?

      Reply
      • Jolene says

        January 4, 2021 at 4:01 pm

        I would be subsituting.

        Reply
  32. Mary Ann says

    January 26, 2021 at 11:16 pm

    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.

    ★★★★★

    Reply
    • Nancylynn says

      January 28, 2021 at 3:53 pm

      Thank you so much for taking the time to rate this recipe! I hope your son loves it!

      Reply

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