Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2 years in community health education, and 4 years of editorial experience focusing on nutrition and health-related content, Kristen's expertise is multifaceted.
Snacking is one of the most controversial aspects of dieting. Some say it’s an absolute no-no, while others swear by its ability to keep hunger at bay and prevent overeating during mealtimes.
Whichever side you lean towards, the truth is that it can play a pivotal role in your dietary success or downfall, especially when following a ketogenic diet.
Having handy low carb snack options can make the difference between sticking to your plan or falling off the wagon. We’ve scoured the culinary world to bring you four variations of Keto Stuffed Jalapenos. These recipes are not just mouth wateringly delicious and spicy, but also surprisingly low in carbs.
Can You Have Jalapenos on Keto?
Yes, you can have jalapenos on keto. They’re nutritious, low in calories and carbs, and packed with flavor.
Jalapenos, botanically known as Capsicum Annuum, are a type of chili pepper native to Mexico. They’re a part of the nightshade family, which also includes tomatoes and potatoes (9).
Jalapenos are typically picked and consumed while still green but will eventually turn red as they mature. They’re characterized by a bright, glossy color and firm textured skin.
From a nutritional standpoint, jalapenos are a rich source of various essential nutrients. They’re high in vitamins A, and C, offering a potent antioxidant boost (9). They also contain capsaicin, a compound responsible for their spicy flavor, which has been linked to weight loss and other possible health benefits (2).
Their low-carb content makes them a perfect addition to a ketogenic diet. According to figures from the United States Department of Agriculture (USDA), a single jalapeno pepper weighing approximately 14 grams contains only 0.91 grams of total carbs (8). That’s incredibly low, especially when compared to other popular snack options.
Culinary-wise, jalapenos offer a unique balance of heat and tang, enhancing the taste of a variety of dishes. They can be used fresh, dried, smoked, or pickled, adding versatility to their usage in the kitchen.
Today we’re focusing on their use as a vehicle for delicious and keto-friendly fillings. Minced meat, cheese, and spices are some of the most common stuffings for jalapenos.
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Stuffed jalapenos can have anywhere from 1 to 5 grams of net carbs, depending on the ingredients used. The main factor contributing to the carb count is the type and amount of filling.
Some filling ingredients that’ll keep the carb count low include:
Cream Cheese: A keto staple, cream cheese is low in carbs and pairs perfectly with the spicy kick of jalapenos. It provides a creamy texture that complements the crunchiness of the pepper.
Cheddar Cheese: This classic cheese is not only low-carb but also high in fat, making it ideal for a keto diet. Its sharp, distinct flavor adds a new dimension to the snack.
Bacon: Nothing beats the crispy and smoky flavor of bacon. It’s a high-fat, low-carb ingredient that’s perfect for stuffing jalapenos.
Ground Beef: Using ground beef adds protein to your snack. It’s versatile, and you can easily flavor it with keto-friendly spices.
Chicken: Another excellent protein source, chicken can be shredded or ground and mixed with other ingredients for a tasty filling.
Garlic and other herbs and spices: These ingredients are often overlooked, but they add a unique depth of flavor to stuffed jalapenos without adding significant carbs.
Spinach: For vegetarians on keto, spinach is a great low-carb option. It’s also loaded with vitamins and minerals.
Mushrooms: Chopped mushrooms can add a meaty texture and umami flavor to your stuffed jalapenos, while keeping the dish low in carbs.
Sour Cream: Another keto-friendly dairy product, sour cream adds a tangy element to the filling and helps balance out the spiciness of the jalapenos.
Avocado: This healthy fat source is perfect for those following a high-fat, low-carb diet like keto. Its creamy texture goes well with stuffed jalapenos.
Some filling ingredients to avoid, as they can significantly increase the carb count, include:
Breadcrumbs or Panko: These are high in carbs and should be avoided unless using a low-carb alternative.
Corn: Corn is a starchy vegetable that’s high in carbs, making it unsuitable for keto stuffed jalapenos.
Beans: Although a good source of protein, beans contain too many carbs for a keto diet.
Honey or Maple Syrup: These sweeteners are high in carbs and should be avoided if you’re trying to keep your stuffed jalapenos low in carbs.
Condiments such as ketchup, barbecue sauce, and honey mustard: These can be high in added sugars and should be used sparingly or avoided altogether when making keto-stuffed jalapenos.
Blanching jalapenos is not necessary before stuffing them, but it can help reduce their spiciness.
Blanching involves briefly boiling the peppers in water before removing them and placing them in an ice bath to stop the cooking process. This method can help make the peppers milder and easier to handle for those who are sensitive to spicy foods. However, if you enjoy the heat, feel free to skip this step.
Keto-Friendly Stuffed Jalapeno Recipes
Now that we’ve covered the basics, it’s time to dive into the delicious Keto Jalapeno recipes. Each of these recipes is low in carbs, easy to make, and packed with flavor. Feel free to adjust the ingredients and spice levels according to your personal preferences.
Don’t let their small size fool you; these jalapenos are bursting with flavor. The cream cheese filling adds a creamy and slightly tangy element to the spicy pepper, creating a perfect balance of flavors.
Feel free to pop these keto stuffed jalapenos in your air fryer, if you’re looking for a healthier alternative to deep-frying.
Ingredients
4 jalapenos
3 ounces cream cheese, softened
½ cup shredded cheddar
½ teaspoon garlic powder
¼ teaspoon onion powder
4 slices bacon
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Cut the jalapenos in half lengthwise and remove the seeds and membranes. Be careful not to touch your face or eyes during this process as it can cause irritation.
In a medium-sized bowl, combine the softened cream cheese, shredded cheddar, garlic powder, and onion powder. Mix until well incorporated.
Fill each jalapeno half with the cream cheese mixture, ensuring it’s evenly distributed.
Wrap each stuffed jalapeno with a bacon slice, ensuring it’s secure. If needed, you can use a toothpick to hold the bacon in place.
Arrange the prepared jalapenos on the lined baking sheet, leaving enough space between each one.
Place the baking sheet in the preheated oven and bake for about 20 minutes or until the bacon is crisp and the cheese is melted and slightly golden.
Once done, remove the baking sheet from the oven and let the jalapeno poppers cool on the sheet for a few minutes.
Meanwhile, prepare a serving platter, and get your dipping sauces ready if you’re using any.
Carefully transfer the cooled jalapeno poppers to the serving platter using a spatula.
Serve these keto jalapeno poppers while they’re still warm for the best taste and texture.
Nothing beats the combination of spicy jalapenos, creamy cheese filling, and crispy bacon topping. This keto stuffed jalapenos recipe is perfect for any occasion and will surely impress your guests.
Ingredients
6 medium Jalapeno peppers (sliced lengthwise and seeds removed)
¼ cup Cheddar cheese (shredded)
3 oz Cream cheese (softened)
¼ cup Green onions (chopped)
2 cloves Garlic (crushed or minced)
1 tbsp Fresh cilantro (chopped)
6 slices Cooked bacon (crumbled; or use 6 tablespoons store-bought bacon bits to save time)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a medium-sized bowl, mix together the cheddar cheese, cream cheese, green onions, garlic, and cilantro until well combined.
Fill each jalapeno half with the cream cheese mixture and place them on the prepared baking sheet.
Sprinkle the crumbled bacon or store-bought bacon bits on top of the jalapeno halves, pressing them lightly into the filling.
Bake for about 20 minutes or until the cheese is melted and slightly golden.
Remove from the oven and let cool for a few minutes before serving.
Serve with your favorite dipping sauce, if desired.
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These keto jalapeno poppers are a perfect way to use up any leftover chicken. They’re loaded with protein, low in carbs, and have a delicious cheesy flavor that’s hard to resist. These stuffed jalapenos make a great appetizer or can be enjoyed as a light meal.
Ingredients
4 boneless skinless chicken breasts
1 tsp garlic salt
8 oz cream cheese softened
3 jalapeno peppers
½ cup sharp cheddar cheese grated
½ cup crumbled crispy bacon
Instructions
Preheat your oven to 400°F (200°C) and line a baking tray with parchment paper.
Season the chicken breasts with garlic salt and place them on the prepared baking tray. Bake for 20-25 minutes or until fully cooked, then leave to cool.
While the chicken is cooling, cut the jalapeno peppers in half lengthwise and remove the seeds.
In a mixing bowl, combine the softened cream cheese, grated sharp cheddar cheese, and crumbled crispy bacon.
When the chicken has cooled, cut it into small pieces and stir into the cream cheese mixture.
Fill each jalapeno half with the chicken and cheese mixture, making sure it’s evenly distributed.
Place the stuffed jalapenos back on the lined baking tray and put it back in the oven for another 15-20 minutes, or until the cheese is melted and slightly golden.
Remove from the oven and let cool slightly before serving.
Spicy, low carb, and as comforting as a bowl of soup can get, this Keto Jalapeno Popper Soup is perfect for colder days. Packed with creamy flavors and chunks of bacon, this soup is sure to become a favorite in your household.
Fry the 4 slices of raw bacon in a large pot over medium heat until crispy. Once done, remove the bacon but keep the bacon grease in the pot.
While the bacon is cooling, chop the 4 large jalapeno peppers, making sure to remove the seeds.
Add the chopped jalapenos to the pot with the bacon grease and sauté until they become soft.
Add 2 cups of water or chicken broth along with the 2 tablespoons of salsa verde and ½ teaspoon of garlic powder to the pot. Stir well.
Bring the mixture to a boil, then reduce the heat and simmer for about 10 minutes.
Meanwhile, cut the 4 ounces of cream cheese into small pieces and shred the sharp cheddar cheese and Monterey jack cheese if they’re not already shredded.
After the mixture has been simmering for 10 minutes, gradually add the cream cheese, shredded sharp cheddar cheese, and shredded Monterey jack cheese, stirring continuously until they completely melt into the soup.
If you’d like to thicken the soup, sprinkle in ¼ teaspoon of xanthan gum (if using), and stir well.
Allow the soup to simmer for another 5 minutes.
Crumble the cooled bacon and add it to the soup, reserving a little for garnishing.
Once everything is well incorporated, remove the pot from the heat. Serve the soup hot, garnished with the reserved bacon crumbles.
Servings: 4
Nutrition: Serving Size: 1 cup | Calories: 425 | Carbohydrates: 2.5g net | Protein: 17g | Fat: 38g
Keto stuffed jalapenos can be an appetizer, light meal, or comforting soup, depending on which recipe you follow. They’re a delicious way to add some spice and flavor to your keto diet, without compromising on taste or nutrition. Plus, they’re easy to make and can be enjoyed by the whole family.
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