High-Protein Cheesy Beef & Bell Pepper Casserole
Cheesy Beef and Bell Pepper Casserole
Skillet beef, three peppers, and a mozzarella lid – 35 minutes, foil-tin or one pan
This is stuffed-pepper flavor without the stuffing step. Browned beef sits in a quick tomato sauce with red, yellow, and green pepper rings. A mozzarella lid browns in the oven. Bake it in two foil tins like the photo, or one 8-inch dish.
About 35 minutes. Drain the beef or the tin gets greasy.
Bake: 18-20
Why you’ll love this casserole
- 40g protein per serving – dinner that fills you
- Only 6g net carbs – peppers instead of rice
- About 35 minutes, one skillet plus the oven
- Three pepper colors in every tin, like the photo
- Foil tins for meal prep or one dish for the table
- Reheats without going watery
Health notes
- High protein: Lean beef plus a mozzarella lid.
- Low carb: Bell peppers and tomato sauce, no rice or pasta.
- Veg-forward: Three colors of pepper in every serving.
- Four servings: Two foil tins, split, or one 8-inch pan.
Key element – leave some peppers in thick rings
Tiny dice disappear under the cheese. Cut half the peppers into rings or wide strips so they show through the melt, like the photo. Soften them 3 minutes in the skillet so they stay sweet, not raw.
Mary The High Protein Recipes
High-Protein Cheesy Beef & Bell Pepper Casserole
- Prep12 min
- Total12 min
- Servings4 servings
- Calories390 kcal
Ingredients
Instructions
- Heat the oven. Heat oven to 400 F (205 C). Set out two 6-inch foil tins or one 8-inch baking dish. Slice half of each pepper into rings. Dice the rest.
- Brown the beef. In a large skillet over medium-high, cook beef and onion 6 to 7 minutes until browned. Drain the fat. Stir in garlic 30 seconds.
- Sauce and peppers. Add diced peppers, tomato sauce, paste, chili powder, paprika, cumin, salt, and pepper. Simmer 3 to 4 minutes until the sauce thickens and the peppers soften. Taste for salt.
- Fill the tins. Divide the beef mix between the tins (or the dish). Press a few pepper rings on top so they show. Cover with mozzarella and a pinch of parmesan.
- Bake and rest. Bake 18 to 20 minutes until the cheese is melted and browned in spots. Rest 5 minutes so the sauce settles. Split each tin in half for 4 servings, or serve two hearty bowls from one dish.
Notes & Tips
- Drain the beef hard. Grease in a foil tin has nowhere to go.
- A thicker sauce holds the slice. If it looks soupy, simmer 2 more minutes.
- Low-moisture mozzarella browns. Fresh mozzarella weeps.
- For extra color, tuck a green pepper ring in the cheese at the last minute.
- Foil tins go from oven to fridge. Cool 15 minutes before you cover them.
Variations & serving ideas
- Turkey: Use ground turkey and add 1 tsp oil so it browns.
- Spicy: Add 1 diced jalapeno with the onion.
- One-pan: Skip foil tins. Bake in an 8-inch skillet if it is oven-safe.
- Extra veg: Stir in 1 cup cauliflower rice with the sauce. Adds bulk, about 2g more carbs.
- Italian: Swap chili and cumin for 1 tsp Italian seasoning and a pinch of oregano.
- Tex-Mex: Add 1 tsp taco seasoning and a few pickled jalapeno slices on the cheese.
- Mushroom: Brown 8 oz sliced mushrooms with the onion for extra bulk.
- Meal-prep cups: Divide into 4 small foil tins. Bake 15 minutes. Cool, cover, and reheat 12 minutes at 350 F.
Storage
- Refrigerator: Up to 4 days (Covered; reheat at 350 F or in a skillet)
- Freezer: Up to 2 months (Wrap tins; thaw overnight, then reheat 20 minutes)
- Meal prep: Up to 4 days (Keep in the foil tin; they travel well)
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 390 kcal |
| Total fat | 22 g |
| Sodium | 680 mg |
| Total carbohydrate | 8 g |
| Fibre | 2 g |
| Protein | 40 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this casserole keto-friendly?
Yes. About 6g net carbs per serving with peppers and no-sugar tomato sauce. Regular pasta bake is much higher.
Why is my tin greasy?
The beef was not drained. Pour off the fat after browning, then add the sauce.
Can I use one baking dish?
Yes. An 8-inch square or oven-safe skillet works. Same time. Foil tins are just for the look in the photo and for leftovers.
Do the peppers stay crunchy?
They soften in the skillet and finish in the oven. Rings stay a little firm. Tiny dice go soft. Use both if you want color and bite.
Can I make it ahead?
Yes. Fill the tins, cover, and refrigerate up to a day. Bake 22 to 24 minutes from cold.
What sauce should I buy?
A no-sugar marinara or crushed tomatoes. Check the label – some sauces hide 8g sugar per serving.
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