This healthy, low-calorie stuffed pepper recipe is packed with lean protein, fiber, and essential nutrients. The combination of ground turkey, vegetables, and savory seasoning makes it a flavorful, satisfying meal that fits into any balanced diet.
- Total Cooking Time: 45 minutes
- Preparation Time: 15 minutes
- Cooking Time: 30 minutes
- Servings: 4
Ingredients
- 4 large bell peppers (any color), tops removed and seeds cleaned
- 500 g (1 lb) lean ground turkey
- 1 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- ½ cup (100 g) cooked quinoa or cauliflower rice (for low-carb)
- 1 cup (200 g) diced tomatoes (canned or fresh)
- 1 tbsp tomato paste
- ½ tsp smoked paprika
- ½ tsp cumin
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp red pepper flakes (optional, for spice)
- ½ cup (50 g) shredded mozzarella or Parmesan cheese (optional)
- 1 tbsp fresh parsley or basil, chopped (for garnish)
Optional Additions:
- ½ cup black beans for extra fiber
- ½ tsp chili powder for a spicier kick
- ½ avocado, diced, for topping
Substitutions:
- Dairy-free: Skip the cheese or use a dairy-free alternative.
- Extra protein: Add crumbled tofu or cooked lentils for a protein boost.
- Grain-free: Use riced cauliflower instead of quinoa.
Step-by-Step Instructions
- Preheat & Prep:
- Preheat oven to 190°C (375°F).
- Cut the tops off bell peppers and remove the seeds inside.
- Cook the Turkey Filling:
- Heat olive oil in a large pan over medium heat.
- Add diced onion and garlic, sautéing for 2–3 minutes until fragrant.
- Add ground turkey, breaking it apart with a spoon, and cook for 5–7 minutes until browned.
- Add Seasonings & Ingredients:
- Stir in diced tomatoes, tomato paste, quinoa (or cauliflower rice), paprika, cumin, salt, black pepper, and red pepper flakes.
- Cook for 5 minutes, letting the flavors combine.
- Stuff the Peppers & Bake:
- Spoon the turkey mixture into the bell peppers, packing them evenly.
- Place in a baking dish and cover with foil.
- Bake for 25 minutes.
- Optional Cheese Topping:
- If using cheese, remove foil, sprinkle cheese on top, and bake uncovered for 5 more minutes until melted.
- Serve & Enjoy:
- Garnish with fresh parsley and serve hot.
Nutritional Information (Per Serving – 1 Stuffed Pepper)
- Calories: 260
- Protein: 30 g
- Fats: 8 g
- Carbohydrates: 18 g
- Fiber: 6 g
- Sugar: 7 g
Vitamins & Benefits
- Bell Peppers: High in vitamin C and antioxidants.
- Lean Turkey: A great source of lean protein and essential amino acids.
- Quinoa (or Cauliflower Rice): Provides fiber, protein, and a nutrient boost.
Did you know? Bell peppers are technically a fruit and come in different colors based on their ripeness—green is the least ripe, while red is the sweetest!
Storage Tips
- Refrigeration: Store in an airtight container for up to 4 days.
- Freezing: Freeze stuffed peppers before baking for up to 2 months.
- Reheating: Warm in the oven at 180°C (350°F) for 10 minutes, or microwave for 2–3 minutes.
FAQ
❓ Can I meal prep these stuffed peppers?
✔️ Yes! They store well in the fridge and make a great meal-prep option.
❓ How can I make them spicier?
✔️ Add extra red pepper flakes, chili powder, or diced jalapeños.
❓ What side dishes go well with these stuffed peppers?
✔️ Try a side of mixed greens, roasted vegetables, or avocado slices.
