High Protein Stuffed Pepper Soup takes everything I like about classic stuffed peppers and turns it into a warm, practical one-pot dinner.
You still get ground turkey, bell peppers, tomatoes, brown rice, and melted mozzarella, but there’s no need to fill and bake individual peppers.
The red and green bell peppers soften as the soup cooks, while the brown rice makes each bowl filling without making it overly heavy.
Crushed tomatoes create a rich base, and a small amount of smoked paprika and Worcestershire sauce adds depth. Mozzarella stirred in at the end gives the broth a mild, creamy finish.
This is a great option for a busy evening because it makes six big servings in one pot. I also find that the leftovers make an easy lunch since the soup holds up well in the refrigerator.
Serve it on its own or add a simple salad if you want something on the side.
Why You’ll Love This High Protein Stuffed Pepper Soup
A Filling High-Protein Dinner
Each serving has approximately 36 grams of protein, thanks to the lean ground turkey and mozzarella cheese.
Classic Stuffed Pepper Flavor
Bell peppers, tomatoes, rice, Italian seasoning, and cheese give you the familiar flavors of stuffed peppers without the extra assembly.
Made in One Pot
A large Dutch oven and a wooden spoon are the main tools needed. Cooking everything in one pot also keeps cleanup manageable.
Good for Leftovers
The recipe makes six servings and reheats well, making it useful for planned lunches or another easy dinner.
Ingredient Substitutions
Ground Turkey
Use lean ground chicken or lean ground beef in place of the turkey. Drain any extra grease before adding the vegetables.
Brown Rice
Long-grain white rice can replace the brown rice, but it cooks faster. Begin checking it after 15 minutes and add more broth if needed.
Bell Peppers
Use any combination of red, green, yellow, or orange bell peppers.
Chicken Broth
Low-sodium beef broth or vegetable broth can replace the chicken broth.
Mozzarella Cheese
Reduced-fat provolone, Monterey Jack, or mild cheddar will also melt well in the soup.
Worcestershire Sauce
Use a gluten-free Worcestershire sauce if needed. For a different option, replace it with a small amount of low-sodium soy sauce or tamari.
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High Protein Stuffed Pepper Soup
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Ingredients
- 1 tablespoon olive oil
- 1½ pounds lean ground turkey
- 1 medium yellow onion diced
- 1 large red bell pepper diced
- 1 large green bell pepper diced
- 3 cloves garlic minced
- 1 can (28-ounce) crushed tomatoes
- 1 can (14.5-ounce) no-salt-added diced tomatoes
- 5 cups low-sodium chicken broth
- ½ cup long-grain brown rice
- 2 tablespoon tomato paste
- 1 teaspoon Italian seasonings
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 teaspoon Worcestershire sauce
- ½ cup shredded reduced-fat mozzarella cheese
- 2 tablespoon chopped fresh parsley
Instructions
- Heat the olive oil in a large Dutch oven over medium heat.
- Add the ground turkey. Cook for 6 to 7 minutes, breaking the turkey apart with a wooden spoon, until browned.
- Add the onion, red bell pepper, and green bell pepper. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the garlic. Cook for 30 seconds, stirring constantly.
- Add the crushed tomatoes, diced tomatoes, chicken broth, brown rice, tomato paste, Italian seasoning, smoked paprika, salt, black pepper, and Worcestershire sauce.
- Stir until well combined.
- Bring the soup to a boil. Reduce the heat to low. Cover and simmer for 30 to 35 minutes, stirring occasionally, until the rice is tender.
- Add the mozzarella cheese. Stir until the cheese melts into the soup.
- Add the parsley.
Notes
Tips and Tricks
Rinse the rice – Rinse the brown rice under cool water before adding it to remove excess surface starch. Dice the peppers evenly – Similar-sized pieces soften at roughly the same rate and are easier to eat by the spoonful. Check the rice – Brown rice cooking times vary by brand. Begin checking it after 30 minutes and continue simmering until tender. Adjust the thickness – The rice absorbs more broth as the soup rests. Stir in a small amount of broth when reheating if it becomes too thick.Storing and Reheating
Refrigerate – Cool the soup and store it in an airtight container for up to 4 days. Freeze – Place cooled soup in freezer-safe containers and freeze for up to 3 months. The rice may become slightly softer after thawing. Reheat on the stovetop – Place the soup in a saucepan and warm over medium-low heat, stirring occasionally. Add a splash of broth if needed. Reheat in the microwave – Place one serving in a microwave-safe bowl, cover loosely, and heat in short intervals until hot. Stir between intervals.Nutrition
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