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30-Minute BBQ Chicken Stuffed Peppers

Ruth M. Moran
Smoky, savory, and satisfying—these BBQ Chicken Stuffed Peppers are a healthy dinner option made with shredded chicken, cauliflower rice, and sugar-free barbecue sauce.
Grilled to perfection and topped with creamy ranch and fresh cilantro, this dish is quick to prepare, nutrient-rich, and perfect for weeknights or meal prep.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner
Cuisine American, Healthy
Servings 5

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.
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