Description
These healthy high-protein turkey stuffed bell peppers are a wholesome, flavorful meal prep option that is high in protein, loaded with veggies, and perfect for busy weeks.
Ingredients
- 4 large bell peppers (any color)
- 1 pound (450g) lean ground turkey (93% lean)
- 1 medium onion, diced (about 150g)
- 3 cloves garlic, minced
- 1 cup (185g) cooked quinoa or brown rice
- 1 cup (240ml) diced tomatoes (canned or fresh)
- 2 tablespoons (30g) tomato paste
- 1 teaspoon Italian seasoning
- ¼ teaspoon red pepper flakes (optional)
- Salt and black pepper to taste (start with 1 teaspoon salt)
- 1 tablespoon (15ml) olive oil
- ¼ cup (30g) breadcrumbs (optional, can use gluten-free)
- ½ cup (50g) shredded mozzarella or cheddar cheese (optional)
Instructions
- Preheat oven to 375°F (190°C). Slice tops off bell peppers and remove seeds and membranes. If peppers don’t stand upright, slice a small bit off the bottom to level them. Set aside tops for another use or chop into filling.
- Heat olive oil in a large skillet over medium heat. Add diced onions and sauté for 3-4 minutes until softened and translucent. Add minced garlic and cook for 1 minute until fragrant.
- Add ground turkey to skillet, breaking it up with a spoon. Cook until no longer pink, about 6-7 minutes. Season with salt, pepper, Italian seasoning, and red pepper flakes if using. Stir well.
- Mix in diced tomatoes, tomato paste, and cooked quinoa or rice. Let simmer for 3-4 minutes to meld flavors. Adjust seasoning as needed. If mixture is too wet, gradually add breadcrumbs to bind filling.
- Spoon turkey mixture into each bell pepper, packing gently. Place stuffed peppers upright in a baking dish. Sprinkle shredded cheese on top if desired.
- Cover baking dish with foil and bake for 25 minutes. Remove foil and bake an additional 5 minutes to brown cheese and crisp tops.
- Let peppers cool for 5 minutes before serving. For meal prep, cool completely and store in airtight containers in the fridge for up to 4 days.
Notes
Use fresh bell peppers from farmer’s market for better flavor. Don’t overfill peppers to avoid spilling. Fresh herbs like parsley or basil add brightness. Save pepper tops for filling or snacks. Ground chicken or lean beef can substitute turkey. Resting time after baking helps filling set. Cook filling longer to reduce moisture and prevent soggy peppers. Breadcrumbs can be omitted or replaced with gluten-free. Cheese is optional and can be substituted with dairy-free alternatives.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 stuffed bell peppe
- Calories: 320
- Sugar: 6
- Sodium: 420
- Fat: 9
- Saturated Fat: 2.5
- Carbohydrates: 22
- Fiber: 4
- Protein: 32
Keywords: turkey stuffed bell peppers, high protein, meal prep, healthy dinner, gluten-free, low carb option, easy recipe