Healthy Stuffed Bell Peppers

I’ve been making these healthy stuffed bell peppers for weeknight dinners and casual get-togethers for years. They’re a bright, balanced meal: tender roasted peppers filled with a savory turkey, tomato, and rice mixture, topped with bubbling mozzarella. Families love them because they’re easy to eat, customizable, and they reheat beautifully — perfect when you want something comforting without a lot of fuss. If you enjoy simple, wholesome dinners you can prep ahead, this one will quickly become a staple in your rotation. For more ideas in the same vein, see my roundup of healthy comfort food.

Why you’ll love this dish

Stuffed peppers are the kind of recipe that checks several boxes at once: protein, veggies, and a satisfying grain (or low-carb option) in one portable package. These are especially great for:

• Weeknight dinners — they’re straightforward and don’t require fancy technique.
• Meal prep — stuff and bake, then refrigerate or freeze individual portions.
• Kid-friendly meals — mild spices, cheesy topping, and a familiar texture make them popular with picky eaters.
• Balanced nutrition — lean ground turkey, tomatoes, fresh basil, and brown rice keep the meal light but filling.

“Family approved and ready in under an hour — a keeper.” — a quick note from one home cook who swapped in cauliflower rice to lower carbs.

How this recipe comes together

Start by browning the turkey with aromatics, then fold in tomatoes, cooked rice (or cauliflower rice) and seasonings to build a saucy, flavorful filling. The peppers are hollowed, filled, and baked upright so the filling steams and the peppers soften without collapsing. Finish with grated mozzarella for a golden, melty top. The whole process is mostly hands-on at the start; the oven does the rest.

What you’ll need

• 1 lb lean ground turkey
• 14 1/2 oz can diced tomatoes (drained slightly)
• 1/4 cup fresh basil, chopped
• 6 large bell peppers (any color)
• 3 cloves garlic, minced
• 1 small onion, finely diced
• 1 can tomato sauce (about 8–15 oz)
• 1 cup cooked brown rice or cauliflower rice (for a lower-carb option)
• 2 tsp Italian seasoning
• 1 tsp smoked paprika
• 1/2 tsp red pepper flakes (optional — reduce for kids)
• Salt and black pepper to taste
• 1 tbsp olive oil
• 1 1/2 cups mozzarella cheese, shredded

Notes: Swap ground turkey for ground chicken or a plant-based crumbled meat alternative if you prefer. Use quinoa in place of brown rice for a nuttier texture.

Step-by-step instructions

1. Preheat the oven to 375°F (190°C). Lightly oil a baking dish large enough to hold six peppers upright.
2. Heat 1 tablespoon olive oil in a skillet set over medium. Add the diced onion and minced garlic. Sauté until the onion is translucent and fragrant, about 3–4 minutes.
3. Add the ground turkey to the skillet. Break it up with a spoon and cook until no longer pink and starting to brown, about 6–8 minutes. Season with salt and pepper as it cooks.
4. Stir in the diced tomatoes, tomato sauce, cooked brown rice or cauliflower rice, Italian seasoning, smoked paprika, and red pepper flakes. Mix well and let the filling simmer gently for about 10 minutes so flavors meld and excess liquid reduces. Taste and adjust seasoning.
5. Meanwhile, slice the tops off the bell peppers and remove the seeds and membranes. Trim the bottoms slightly if needed so the peppers stand upright.
6. Spoon the turkey mixture into each pepper, packing it gently but not overfilling. Arrange the stuffed peppers upright in the prepared baking dish.
7. Sprinkle the shredded mozzarella evenly over the tops of the stuffed peppers.
8. Cover the dish with aluminum foil and bake for 30 minutes. This steams the peppers and heats the filling through.
9. Remove the foil and return the dish to the oven. Bake an additional 10–15 minutes, or until the cheese is melted and golden and the peppers are tender when pierced with a fork.
10. Let the peppers rest for 5 minutes, garnish with chopped fresh basil, and serve warm.

Best ways to enjoy it

These peppers are great as a main course with a light side salad. Try:

• A crisp green salad with lemon vinaigrette to cut the richness.
• Roasted or steamed green beans or asparagus for extra veggies.
• Warm crusty whole-grain bread to mop up any extra sauce.
  For a lighter plate, serve a single pepper with a side of mixed greens and a dollop of plain Greek yogurt.

Storage and reheating tips

• Refrigerator: Cool the peppers to room temperature, then store in an airtight container for up to 4 days.
• Freezing: Place cooled, unbaked or baked stuffed peppers in a single layer on a tray to freeze. Once firm, wrap individually and transfer to a freezer bag for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheating: Reheat covered in a 350°F (175°C) oven for 15–20 minutes, or microwave single portions for 2–3 minutes until heated through. If reheating from frozen, bake covered at 350°F for 45–60 minutes, checking for an internal temperature of 165°F.
  Food safety note: Ground turkey must reach 165°F (74°C) internal temperature when cooked.

Pro chef tips

• Drain excess liquid from canned tomatoes to avoid a soggy filling.
• Brown the turkey well — those browned bits add depth of flavor.
• If peppers topple in the dish, use crumpled foil to create little nests that hold them upright.
• For even cooking, choose peppers of similar size.
• Make-ahead: Prepare the filling up to two days ahead, keep chilled, then stuff and bake when ready.

For a sweet contrast after this savory main, try a light, protein-rich dessert like the healthy cottage cheese dessert I like to serve.

Creative twists

• Mexican-style: Add cumin, coriander, and swap mozzarella for a cheddar/Monterey Jack blend. Top with chopped cilantro and a squeeze of lime.
• Mediterranean: Fold in chopped olives, feta cheese, and replace Italian seasoning with oregano and a pinch of cinnamon.
• Vegetarian: Replace turkey with a mix of cooked lentils and mushrooms for a meaty texture.
• Low-FODMAP: Use garlic-infused oil and omit onions; replace regular tomato sauce with a low-FODMAP tomato base.

Your questions answered

Q: How long does this recipe take from start to finish?
A: Plan about 45–60 minutes total: 15–20 minutes to prep and brown the filling, 30–45 minutes for baking depending on whether you remove the foil mid-way.

Q: Can I prepare these ahead and bake later?
A: Yes. Make the filling up to 48 hours ahead, keep it refrigerated, then stuff and bake when you’re ready. You can also assemble, cover tightly, and refrigerate for a few hours before baking.

Q: What’s the best substitute for brown rice?
A: Cooked quinoa, farro, or cauliflower rice (for low-carb) all work well. If using cauliflower rice, reduce simmer time slightly since it releases less liquid.

Q: Are these freezer-friendly?
A: Absolutely. Freeze baked or unbaked stuffed peppers for up to 3 months. Thaw in the refrigerator overnight before reheating, and ensure center reaches 165°F when reheated.

Q: Can I make this dairy-free?
A: Omit the mozzarella and finish with a sprinkle of nutritional yeast or dairy-free cheese alternative after baking.

Q: How do I ensure the peppers don’t become mushy?
A: Don’t overbake. Bake covered to soften peppers, then finish uncovered just long enough to melt the cheese. Choosing firmer, fresher peppers also helps.

Conclusion

If you want a reliable, family-friendly meal that’s both wholesome and adaptable, these healthy stuffed bell peppers fit the bill. For a variation and step-by-step inspiration from another kitchen, check out this Easy Stuffed Bell Peppers Recipe | Healthy Fitness Meals.

Healthy Stuffed Bell Peppers

---

• Author: amir_hassan
• Total Time: 50 minutes
• Yield: 6 servings
• Diet: Gluten-Free

Print Recipe

Pin Recipe

Description

Bright and balanced stuffed bell peppers filled with savory turkey, tomato, and rice, topped with mozzarella.

---

Ingredients

• 1 lb lean ground turkey
• 14 1/2 oz can diced tomatoes (drained slightly)
• 1/4 cup fresh basil, chopped
• 6 large bell peppers (any color)
• 3 cloves garlic, minced
• 1 small onion, finely diced
• 1 can tomato sauce (about 8–15 oz)
• 1 cup cooked brown rice or cauliflower rice
• 2 tsp Italian seasoning
• 1 tsp smoked paprika
• 1/2 tsp red pepper flakes (optional)
• Salt and black pepper to taste
• 1 tbsp olive oil
• 1 1/2 cups mozzarella cheese, shredded

---

Instructions

1. Preheat the oven to 375°F (190°C). Lightly oil a baking dish large enough to hold six peppers upright.
2. Heat 1 tablespoon olive oil in a skillet set over medium. Add the diced onion and minced garlic. Sauté until the onion is translucent and fragrant, about 3–4 minutes.
3. Add the ground turkey to the skillet. Break it up and cook until no longer pink and starting to brown, about 6–8 minutes. Season with salt and pepper.
4. Stir in the diced tomatoes, tomato sauce, cooked brown rice, Italian seasoning, smoked paprika, and red pepper flakes. Mix well and let the filling simmer for about 10 minutes.
5. Meanwhile, slice the tops off the bell peppers and remove the seeds and membranes.
6. Spoon the turkey mixture into each pepper, packing gently. Arrange the stuffed peppers upright in the prepared baking dish.
7. Sprinkle the shredded mozzarella over the tops of the stuffed peppers.
8. Cover the dish with aluminum foil and bake for 30 minutes.
9. Remove the foil and return to the oven for an additional 10–15 minutes, until the cheese is melted and golden.
10. Let the peppers rest for 5 minutes, garnish with chopped basil, and serve warm.

Notes

Swap ground turkey for ground chicken or use a plant-based meat alternative. Use quinoa instead of brown rice for a nutty texture.

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Category: Main Course
• Method: Baking
• Cuisine: American