These BBQ Chicken Stuffed Peppers are a wholesome twist on comfort food, combining smoky barbecue flavors with protein-packed chicken and nutrient-dense cauliflower rice.
They’re naturally low in carbs, high in fiber, and rich in vitamins from the colorful bell peppers.
With minimal prep time and simple ingredients, this recipe makes a quick, satisfying meal that’s perfect for weeknight dinners, meal prep, or a healthier alternative to classic BBQ favorites.
30-Minute BBQ Chicken Stuffed Peppers
Equipment
- 1 Grill or Grill Pan
- 1 Medium Pot (for boiling chicken)
- 1 Large Skillet or Instant Pot
- 1 Cutting board
- 1 Sharp Knife
- 2 Forks (for shredding chicken)
- 1 Mixing Spoon
Ingredients
- 5 large bell peppers – halved seeds and membranes removed
- 1 lb 450g chicken breasts
- 1 bottle 12 oz / 340g sugar-free BBQ sauce
- ½ medium red onion diced
- 1 package 16 oz / 450g frozen cauliflower rice
- 1 tbsp avocado oil or olive oil
- 2 cloves garlic minced
- Salt & pepper to taste
- Dairy-free ranch dressing for topping
- Fresh cilantro chopped, for garnish
Instructions
- Prepare the Bell Peppers – Wash, Halve & Clean: Start by washing your bell peppers under cold running water to remove any dirt or residues. Pat them dry with a paper towel. Slice each pepper in half lengthwise, from the stem to the bottom, creating two even halves. Carefully remove the seeds and the white inner membranes with a small spoon or knife. This ensures the peppers have a smooth cavity to hold the filling. Set them aside on a plate while you prep the grill.
- Preheat and Grill the Peppers – Lightly Charred and Tender: Preheat your grill or grill pan to medium-high heat. Place the prepared pepper halves on the grill with the cut sides facing up. Allow them to cook for 5 minutes, then carefully flip the peppers using tongs. Grill for another 5 minutes until the peppers are tender, slightly charred, and release a smoky aroma. Once done, transfer them to a tray and set aside—they’ll be ready for stuffing.
- Cook the Chicken (Stovetop Method) – Tender and Shreddable: Place the chicken breasts in a medium pot and cover completely with water. Cover with a lid and bring the pot to a gentle boil over medium-high heat. Once boiling, reduce the heat slightly and let the chicken sit covered for 10 minutes in the hot water. This slow finishing ensures juicy, tender chicken. Transfer the chicken to a cutting board and use two forks to shred it into small, bite-sized pieces. Set aside.
- Cook the Chicken (Instant Pot Method) – Fast & Moist: Pour 1 cup of water or chicken broth into the Instant Pot and insert the metal trivet. Place the chicken breasts on top. Close the lid, ensuring the valve is set to “Sealing.” Cook on Manual High Pressure for 8 minutes (thin breasts) or 10 minutes (thicker breasts). Perform a quick release by carefully turning the valve to vent steam. Remove the chicken to a cutting board and shred with two forks. Discard the liquid in the pot before moving on.
- Sauté the Aromatics and Cauliflower Rice – Flavor Foundation: Heat 1 tablespoon of avocado or olive oil in a large skillet over medium-high heat. Add the diced red onion and minced garlic, cooking for 2–3 minutes until fragrant and slightly translucent. Next, add the frozen cauliflower rice directly into the skillet. Stir frequently and cook for 5–7 minutes until the rice softens and any excess moisture evaporates. This forms the flavorful, low-carb base for your filling.
- Combine Chicken with Sauce – Rich, Smoky Filling: Add the shredded chicken to the skillet with the cooked onions, garlic, and cauliflower rice. Sprinkle with a pinch of salt and freshly ground black pepper. Pour the full 12 oz bottle of sugar-free BBQ sauce over the mixture. Stir thoroughly so every piece of chicken is coated in the sauce. Continue cooking over medium heat for 2–3 minutes, allowing the sauce to thicken slightly and the flavors to meld. Taste and adjust seasoning if needed.
- Stuff the Peppers – Generous and Even: Place the grilled pepper halves on a serving platter. Using a large spoon, carefully scoop the BBQ chicken mixture into each pepper half, packing it lightly but evenly. Ensure the filling reaches all corners of the cavity. Repeat until all peppers are filled. Any remaining filling can be served alongside or saved for another meal.
- Garnish and Serve – Fresh and Inviting: Drizzle each stuffed pepper with dairy-free ranch dressing to add a creamy contrast to the smoky BBQ flavor. Sprinkle freshly chopped cilantro over the top for a vibrant, fresh finish. Serve immediately while warm and enjoy a satisfying, nutrient-rich meal.
- Optional Meal Prep & Storage – Make Ahead Friendly: If preparing ahead, allow the stuffed peppers to cool completely. Store them in an airtight container in the refrigerator for up to 4 days. Reheat in the oven at 350°F (175°C) for 10–15 minutes, or in the microwave for 2–3 minutes, until warmed through. This makes them perfect for quick lunches or weeknight dinners.
Notes
- Use bell peppers of any color—red, yellow, orange, or green—for a visually appealing dish.
- Frozen cauliflower rice works well, but fresh cauliflower rice can also be used; adjust cooking time slightly.
- For extra smoky flavor, consider adding a few drops of liquid smoke to the filling.
- Sugar-free BBQ sauce keeps the recipe Whole30 and Paleo-friendly. Choose your favorite compliant brand.
- Peppers can be pre-grilled and stored in the fridge for up to a day before stuffing.
- Customize spice level by adding chili flakes or smoked paprika to the filling.
- Dairy-free ranch can be substituted with homemade avocado or cashew cream for creamier topping.
- This recipe is perfect for meal prep; store portions individually for easy lunches or dinners.
Chef’s Secrets For Maximum Flavor
The key to making these stuffed peppers truly stand out is layering flavors thoughtfully. Start with perfectly grilled peppers—they should be tender but still slightly firm to hold the filling without collapsing.
Shredding the chicken finely ensures every bite is coated with BBQ sauce.
Sautéing onions and garlic until fragrant before combining them with cauliflower rice enhances the base flavor.
Don’t rush the simmering of the filling; a few extra minutes allows the sauce to thicken and coat the ingredients evenly.
For a final touch, fresh cilantro and creamy dairy-free ranch balance the smoky and savory notes perfectly.
Serving Suggestions To Impress Guests
These BBQ Chicken Stuffed Peppers shine on their own, but pairing them with simple sides can elevate your meal.
A crisp green salad, roasted sweet potatoes, or garlic mashed cauliflower complement the smoky BBQ flavor beautifully.
For casual gatherings, serve them with tortilla chips or a light coleslaw for a Southern-style twist.
Garnishing with fresh herbs and a drizzle of ranch not only adds flavor but also creates a visually appealing presentation.
These peppers can be served warm for dinner or slightly cooled for lunchboxes
Storage Tips For Longer Freshness
To store leftover stuffed peppers, allow them to cool completely before placing them in an airtight container.
In the refrigerator, they stay fresh for 3–4 days. Reheat gently in the oven at 350°F (175°C) for 10–15 minutes or in the microwave for 2–3 minutes until heated through.
For longer storage, you can freeze the stuffed peppers in a single layer on a baking sheet before transferring them to freezer bags.
Frozen peppers can last up to 2 months—reheat them in the oven directly from frozen, covering with foil to prevent drying out.
Frequently Asked Questions
1. Can I make this recipe ahead of time?
Absolutely! You can grill the peppers and prepare the chicken filling in advance, then assemble just before serving. This makes it a great option for meal prep or busy weeknights.
2. Can I use other types of meat?
Yes, ground turkey, shredded beef, or even pulled pork work wonderfully. Adjust cooking times as needed and ensure the meat is fully cooked before stuffing the peppers.
3. How do I make it Whole30 or Paleo-friendly?
Choose a compliant, sugar-free BBQ sauce and a dairy-free ranch dressing. Avoid any processed ingredients containing added sugars or preservatives to stay compliant.
4. Can I use fresh cauliflower instead of frozen?
Fresh cauliflower rice can replace frozen, but it may release more moisture while cooking. Sauté it slightly longer to evaporate excess water for a non-soggy filling.
5. Can I make it spicier?
Definitely! Add chili flakes, cayenne pepper, smoked paprika, or even a splash of hot sauce to the filling. Taste as you go to reach your preferred spice level.
