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BBQ Chicken Stuffed Peppers

Jessica T. Brown
Juicy grilled peppers stuffed with a savory mixture of shredded chicken, cauliflower rice, onion, and sugar-free BBQ sauce.
Finished with dairy-free ranch and fresh cilantro, these low-carb, high-protein peppers are a quick, healthy, and satisfying meal for dinner or meal prep.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Main Dish
Cuisine American, Paleo,, Whole30
Servings 5 people

Equipment

  • 1 grill (medium-high heat)
  • 1 medium pot (for boiling chicken)
  • 1 large skillet or Instant Pot
  • Wooden Spoon
  • Cutting Board
  • Chef’s Knife

Ingredients
  

  • 5 large bell peppers halved and seeds removed (any color)
  • 1 lb chicken breasts
  • 12 oz bottle sugar-free BBQ sauce Whole30 compliant if needed
  • ½ red onion diced
  • 16 oz package frozen cauliflower rice
  • 1 tablespoon avocado oil or olive oil
  • Salt and pepper to taste
  • Dairy-free ranch dressing for topping
  • 2 cloves garlic minced
  • Fresh chopped cilantro for garnish

Instructions
 

  • Preheat and Prepare the Grill: Turn on your grill and set it to medium-high heat.
    Allow it to fully preheat while you prepare the peppers.
    This ensures the grill is hot enough to sear the peppers and develop a light char without overcooking the filling later.
    Lightly brush the grill grates with a small amount of oil to prevent sticking.
  • Prepare the Peppers for Grilling: Take 5 large bell peppers and cut them in half lengthwise.
    Remove all seeds and membranes carefully, creating clean hollow pockets for stuffing.
    Any color works — red, yellow, orange, or green. Place the peppers cut-side up on the preheated grill.
    Grill for 5 minutes, then flip them over and cook for another 5 minutes until slightly tender with nice grill marks.
    Remove from the heat and set aside to cool slightly.
  • Cook the Chicken (Stovetop Method): Place the chicken breasts in a medium-sized pot and cover them with water.
    Put a lid on the pot and bring it to a boil over medium-high heat.
    Once boiling, remove the pot from heat and let the chicken sit, covered, for 10 minutes.
    This gentle poaching cooks the chicken evenly while keeping it tender.
    After 10 minutes, remove the chicken and shred it using two forks into bite-sized pieces.
  • Cook the Chicken (Instant Pot Method): If using an Instant Pot, pour 1 cup of water or chicken broth into the pot and place the trivet inside.
    Arrange the chicken breasts on the trivet. Seal the lid and cook on high pressure for 8–10 minutes (8 minutes for thin breasts, 10 minutes for thick).
    Perform a quick release, then remove and shred the chicken using two forks.
    Discard the remaining liquid.
  • Prepare the Filling Base: Heat 1 tablespoon of avocado or olive oil in a large skillet over medium-high heat. Add the diced onion and minced garlic.
    Sauté for 5–7 minutes until the onion becomes soft and translucent, and the garlic releases its aroma.
    Stir frequently to prevent burning.
    Next, add the frozen cauliflower rice and continue cooking until it is warmed through and slightly tender, about 3–5 minutes.
  • Combine Chicken and BBQ Sauce: Add the shredded chicken to the skillet with the cooked onions, garlic, and cauliflower rice.
    Season lightly with salt and pepper. Pour in the entire 12 oz bottle of sugar-free BBQ sauce.
    Mix thoroughly, ensuring every piece of chicken and cauliflower rice is coated evenly with the sauce.
    Allow the mixture to cook for an additional 3–5 minutes over medium heat to heat through and let the flavors meld together.
  • Stuff the Peppers: Carefully spoon the chicken and cauliflower rice mixture into each grilled pepper half, filling them generously but not overflowing. Press lightly to ensure the filling is compact and will stay in place.
  • Top and Garnish: Drizzle each stuffed pepper with dairy-free ranch dressing.
    Sprinkle fresh chopped cilantro on top for a bright, herbaceous finish.
    The ranch adds creaminess, while the cilantro provides a pop of color and freshness that complements the smoky BBQ flavor.
  • Serve and Enjoy: Arrange the stuffed peppers on a serving platter and serve immediately while hot.
    Pair with a simple side salad or roasted vegetables for a complete meal.
    These peppers are perfect for weeknight dinners, meal prep, or casual BBQ gatherings.
  • Storing Leftovers: Let any leftover stuffed peppers cool completely before storing.
    Place them in an airtight container in the refrigerator for up to 3–4 days.
    To reheat, cover with foil and warm in a 350°F (175°C) oven for 10–15 minutes, or microwave gently in 1–2 minute intervals to prevent overcooking.
    Avoid overheating, as this can dry out the chicken and peppers.

Notes

  • Use any color bell peppers — red, yellow, orange, or green — for a vibrant, visually appealing dish.
  • Remove all seeds and membranes from the peppers to create clean pockets for stuffing.
  • Sugar-free BBQ sauce keeps the recipe low in sugar and Whole30/Paleo compliant.
  • Cauliflower rice is a low-carb, high-fiber alternative to regular rice, perfect for keeping the dish lighter.
  • Cooking chicken by poaching ensures tenderness and prevents it from drying out.
  • Both stovetop and Instant Pot methods work — choose whichever fits your schedule.
  • Pre-grilling the peppers softens them and adds a smoky flavor that pairs perfectly with BBQ sauce.
  • Dairy-free ranch adds creaminess without dairy, making the dish suitable for Whole30 or Paleo diets.
  • Fresh cilantro adds brightness and a pop of color to complement the smoky, savory flavors.
  • Leftover stuffed peppers reheat well in the oven or microwave, making this a convenient meal prep option.