Healthier Stuffed Peppers Recipe

Healthier Stuffed Peppers Recipe

Cook Time: 105 minutes

Stuffed Bell Peppers with Beef and Brown Rice

Servings: 6

Ingredients:

  • 1 cup water
  • cup brown rice
  • 1 pound lean ground beef
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 green bell peppers
  • 2 red bell peppers
  • 2 yellow bell peppers
  • 2 (8 ounce) cans natural tomato sauce
  • 1 tablespoon Worcestershire sauce
  • Salt and ground black pepper to taste
  • 1 teaspoon Italian seasoning
  • cup grated Parmesan cheese (optional)

Directions:

  1. Preheat the oven: Preheat the oven to 350F (175C).
  2. Cook the rice: In a saucepan, bring the water and brown rice to a boil. Reduce the heat to medium-low, cover, and simmer for 45-50 minutes until the rice is tender and the liquid has been absorbed. Set aside.
  3. Prepare the beef mixture: While the rice cooks, heat a large skillet over medium heat. Add the ground beef, chopped onion, and minced garlic. Cook and stir for about 5 minutes, or until the meat is browned and the onion is softened. Set aside.
  4. Prepare the bell peppers: Slice the tops off the green, red, and yellow bell peppers and remove the seeds and membranes. If needed, trim the bottoms slightly so they stand upright. Arrange the peppers in a baking dish with the hollowed sides facing upward.
  5. Stuff the peppers: In a bowl, combine the browned beef, cooked rice, 1 can of tomato sauce, Worcestershire sauce, salt, and pepper. Stir until evenly mixed. Spoon this mixture into each hollowed pepper, packing it gently.
  6. Add the sauce: In another bowl, mix the remaining tomato sauce with the Italian seasoning. Pour this sauce over the stuffed peppers, covering them well.
  7. Bake the peppers: Place the baking dish in the preheated oven and bake for about 1 hour. Baste the peppers with the sauce every 15 minutes until the peppers are tender.
  8. Finish and serve: Once the peppers are tender and the filling is hot, remove from the oven. Sprinkle with grated Parmesan cheese, if desired, and serve warm.

Nutrition Facts (per serving):

  • Calories: 291
  • Fat: 11g
  • Carbohydrates: 29g
  • Protein: 20g
  • Sodium: 549mg
  • Dietary Fiber: 4g
  • Vitamin C: 205mg
  • Calcium: 90mg
  • Iron: 3mg
  • Potassium: 842mg
Healthier Stuffed Peppers

This healthier stuffed peppers recipe incorporates brown rice, lean ground beef, and fresh bell peppers, creating a vibrant and nutritious meal thats perfect for dinner. Packed with protein, fiber, and flavor, this dish is a great way to enjoy a satisfying, wholesome meal. But where did stuffed peppers come from, and how does this version compare to its traditional counterparts? Lets explore!

History of Stuffed Peppers

Stuffed peppers have a rich and diverse history that spans many cultures. The concept of stuffing vegetables dates back to ancient Greece and Rome, where they used a variety of vegetables as vessels to hold grains, meat, and herbs. As the dish spread through Europe, different countries adapted it to their local ingredients. In Spain, for example, they use peppers stuffed with rice and seafood, while in Eastern Europe, its common to find stuffed peppers filled with rice and meat. Over time, the dish evolved, and today, stuffed peppers are enjoyed all around the world in many forms, including this healthy version with lean ground beef and brown rice.

Regional Variations

Regional differences in stuffed peppers are abundant. In the Mediterranean, especially in Greece and Turkey, peppers are often filled with a combination of rice, vegetables, and lamb, flavored with aromatic herbs like dill and mint. In the Middle East, stuffed peppers may include ground lamb or beef mixed with spices such as cinnamon and allspice, reflecting the region's bold flavor profiles. In the United States, particularly in Southern and Midwestern kitchens, stuffed peppers are frequently filled with ground beef, rice, and tomato sauce, often topped with melted cheese. This version with lean beef and brown rice takes a healthier approach while still retaining the comforting, savory flavors that make stuffed peppers so beloved.

What Makes This Recipe Different?

While many stuffed pepper recipes feature white rice and higher-fat meats like sausage or ground pork, this healthier version opts for brown rice and lean ground beef. Brown rice offers more fiber and nutrients, making it a healthier alternative to white rice. By using lean beef, the dish also reduces its fat content while maintaining a rich, savory flavor. Additionally, the inclusion of fresh bell peppers, packed with vitamin C, and the option of using Parmesan cheese for added flavor, ensures that this recipe is both wholesome and delicious. The substitution of Worcestershire sauce and Italian seasoning for heavier sauces also lightens the dish while enhancing its depth of flavor.

Where Are Stuffed Peppers Typically Served?

Stuffed peppers are a versatile dish, often served in casual family dinners or at potlucks. They are ideal for a hearty weeknight meal or a special occasion when you want to impress guests without much fuss. In Mediterranean countries, stuffed peppers are sometimes served as a side dish with grilled meats or as a part of a larger mezze spread. In the U.S., they are typically served as a main course, sometimes with a side of mashed potatoes or a green salad. This healthy version can easily be paired with a light vegetable side or a simple quinoa salad for a well-rounded meal.

Fun Facts About Stuffed Peppers

Did you know that the modern stuffed pepper was likely inspired by the ancient Greek dish "piperia gemista," which translates to "stuffed peppers"? While peppers have been cultivated since the 16th century, they were not always a staple ingredient. Originally, peppers were introduced to Europe from the Americas after the Columbian Exchange, but it wasnt until later that they became a common ingredient in European cooking. Another fun fact is that bell peppers are not actually "peppers" in the spicy sensethey are a type of capsicum and belong to the same family as tomatoes and eggplants. Their mild, sweet flavor makes them perfect for stuffing with a variety of fillings, both savory and sweet!

Conclusion

Healthier stuffed peppers are a great way to enjoy a traditional dish with a modern, nutritious twist. Whether youre preparing them for a family dinner or serving them at a gathering, these peppers are sure to please. With their vibrant colors, delicious filling, and wholesome ingredients, they embody the perfect balance of flavor and health. The versatility of this dish also means you can get creative with fillings and spices, making it a great base recipe to adapt to your personal tastes or dietary needs. Enjoy!

FAQ about Healthier Stuffed Peppers Recipe

Yes, you can substitute brown rice with white rice, quinoa, or even cauliflower rice for a lower-carb option. Keep in mind that the cooking time may vary depending on the rice type. If using white rice, the cooking time will be shorter, and if using quinoa, adjust the liquid accordingly.

You can store leftover stuffed peppers in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply place them in the microwave or bake them in the oven at 350°F (175°C) until heated through.

Yes, stuffed peppers freeze well. After baking, allow them to cool completely, then wrap each pepper tightly in plastic wrap or aluminum foil and store them in a freezer-safe bag or container. They can be frozen for up to 3 months. To reheat, bake them directly from the freezer at 350°F (175°C) for 45-60 minutes.

You can substitute ground beef with ground turkey, chicken, or even plant-based ground meat (like soy or lentils) for a vegetarian version. These substitutions will slightly alter the flavor but still work well in this recipe.

If you don't have Worcestershire sauce, you can substitute it with soy sauce, balsamic vinegar, or even a combination of vinegar and a pinch of sugar to mimic the tangy-sweet flavor.

To add some heat, try mixing in red pepper flakes, cayenne pepper, or chopped jalapeños into the beef and rice mixture. You can also top the stuffed peppers with hot sauce after baking.

Yes, you can prepare the stuffed peppers in advance. Assemble the peppers, then cover and refrigerate them for up to 24 hours before baking. When ready to cook, bake them as directed. If baking from cold, it may take a bit longer than the usual cooking time.

If the peppers are still firm after baking, you can cover them with aluminum foil and bake them for an additional 10-15 minutes. If you're in a hurry, microwaving the peppers for a few minutes before baking can help soften them faster.

Yes, adding cheese is a great option! You can sprinkle grated Parmesan, mozzarella, or cheddar on top of the stuffed peppers in the last 10 minutes of baking to melt the cheese. This adds a nice creamy and savory touch.

To avoid soggy peppers, make sure not to over-baste with sauce during baking. You can also precook the peppers slightly by blanching them in boiling water for a few minutes before stuffing to reduce excess moisture.

Comments

oldcook

10/06/2025 01:52:54 PM

We love stuffed peppers, but we don't love the heartburn most stuffed peppers cause. Fixed these for lunch today as per recipe, except we drained the browned meat and washed the excess grease off under hot running water. Then we placed the seeded peppers (green only) in boiling water for 5 minutes to soften them. They were awesome, with no need for the Tums. Thank you for this great recipe!

Heather K

12/07/2022 02:41:36 AM

I sliced the peppers in half lengthwise and it worked really well for putting the meat mixture in them. I used 1 can of spaghetti sauce, saving some to put on the top with Italian seasoning sprinkled on. I also added cheese (doesn’t have to be Parmesan), lots of Worcestershire sauce and some red pepper flakes to the meat mixture. When cooking, I covered the tops with parchment paper and then tinfoil, baking for 30 minutes, then taking both off, adding more cheese on top and then baking for another 15 minutes. They were very good. The best I’ve ever made!

SZYQ1

01/18/2017 01:19:53 AM

Overall, good flavor and easy recipe, but some adjustments are needed. Brown Rice – I never have luck with brown rice on the stove (too mushy) and usually bake it (Alton Brown recipe). Thought more water should be added to pot, but wasn’t sure and followed recipe as written. Set the timer for 45 minutes and ended up burning the rice within 30-35 minutes. Cook time of 45-50 min. for brown rice is clearly too long. Should have paid attention, but I’m sick and didn’t—oops! I may be sick, but husband confirmed I had heat on medium-low. Hubs took over cooking and used 1 cup leftover white rice from last night. From looking at another similar recipe, I think 20 minutes to cook the brown rice would be sufficient and the rice would probably finish cooking in oven too. Used ground turkey in place of the beef. All other ingredients/measurements left the same. Didn’t have enough sauce left for basting…sauce seemed to dry up on peppers. Perhaps covering until last 15 minutes would have been better and forget the basting. Then you could add the parmesan in last 10-15 min. of baking (uncovered). Again, overall good flavors and ease in preparation! Unfortunately, rating 3 stars because of cook time on rice and lack of any sauce to baste with. However, will be making recipe again with adjustments…so, thanks for sharing the recipe!

Tonyf

08/13/2014 06:03:14 PM

I used my left over spaghetti meat sauce , blanched the peppers before stuffing and added chilli powder and crushed pepper flakes along with fresh ground cumin. Placed in crock pan and covered with1 can tomato soup with I can water. Sprinkled grated Parmesan and cheddar cheese and baked covered with tinfoil at 350 for an hour. Sprinkled more white cheddar and broiled for another half hour. Served in sauce topped with a dollop of plain yogurt and sprinkled with fresh cut scallions. The house never smelled better

Gary

04/29/2014 05:33:10 PM

This is really good. I mean really good and I'm pretty critical. Great recipe and a hit with family. This is my second time preparing. First time I followed recipe pretty closely. Good as posted. Like most, I tweaked tonight. First, used ground bison (Costco). Little different taste. Liberal use of garlic. Most importantly (as others) added Italian Seasoning (I use Gourmet Garden "tube" … love this stuff) directly to the onion / meat / rice mixture. Probably a little more liberal with Worcestershire sauce. Used only red, orange, and yellow peppers. Finally, as others suggested, needed more "sauce". Combined one can of tomato sauce (per recipe) and one can of tomato soup and couple of teaspoons of Italian Seasoning. Gave enough sauce to baste and made a little more moist. Awesome awesome. Total success but want to try the barley recommendation as well as poblano variation.

JUDI BAKES

02/18/2021 02:37:59 PM

I have made lots of different stuffed pepper recipes but my husband loved this one the best! Here is what I tweeked, just a little..... I used Uncle Ben's 90 second microwave Jasmine rice and cooked it before adding to mix to make the recipe prep go quicker, I used garlic powder instead of fresh, and I steamed the peppers in the microwave, in a bowl with about 1 inch of water for about 4 minutes to soften a little bit, while cooking the beef mixture. I baked for about 45 minutes till temperature of meat reached 160! Served with one baked yeast roll. Perfection!!!!!

kristin m

07/24/2018 03:04:40 AM

I substituted ground turkey. The two cans of tomato sauce weren’t enough so I added a can of chipotle Rotel. I mixed in half the can of rotel with the meat, and used the other half of Rotel at the end to pour on top. I put tin foil on top for the entire cooking time and never have to check or baste peppers. They are awesome!!

SherreeL

03/24/2018 10:40:01 PM

We enjoyed these recipe. I used "Seeds of Change" Quinoa & Brown Rice rather than making regular brown rice. I also will try adding the sauce into the meat mixture instead of putting it on top to add moisture. I topped each pepper with cheese in the last 10 minutes to melt and served with additional shredded cheese.

Carole Firth

05/03/2020 11:28:02 PM

I used this recipe as a guide and made a few tweaks. First, I used a hybrid pepper that’s a combination of red and yellow sweet peppers, and I used ground chicken as the meat base. I also reserved some of the tomato sauce and poured it over the top before putting grated Parmesan/Romano cheese on the top. Turned out delicious!

Marinavita

10/01/2016 09:43:42 AM

Since tomato sauce causes heartburn, I bake or cook peppers (in crock pot) in the white sauce. Which I make of beef or chicken broth, heavy whip cream, and spices or soup mix. Practically anything I can find for desired flavor. Also, I always drain meat. Grease contributes to heartburn actually.

LindaB

04/04/2021 01:22:02 AM

Great recipe. I substituted quinoa for rice and doubled the tomato sauce as I was going to have leftovers. The flavor combination seems simple but it’s flavorful.

Marsha Vandervort

07/25/2025 02:58:02 PM

Great taste and very yummy! I substituted kasha for the rice and will never use rice again in this recipe.

Sue P

06/28/2025 10:22:10 PM

Boiling the peppers in advance speeds up the process. My go to stuffed pepper recipe

Allrecipes Member

06/16/2025 06:53:21 AM

I followed recipe for 4 and exchanged brown rice to cauliflower rice and beef mince to quorn mince for 2 with diet needs

Brenda Allen

03/08/2025 10:55:12 PM

I used jarred sauce instead of tomato sauce and that worked out great. Covered the peppers with aluminum foil which cut the baking time down. I kept checking the peppers to see if they were soft and removed the foil, topped with mozzarella and parmesan cheese and baked until the cheese was melted. Excellent recipe! Definitely a keeper!

Paula

05/02/2024 11:52:36 PM

I really enjoyed these stuffed peppers! I followed the recipe except for cutting it in half and cooking the peppers for about 3 minutes in the microwave to get a head start on cooking them. I was supposed to baste the peppers as they cooked, but I didn't have enough liquid to do that. They turned out fine though. I only cooked them about 40 minutes.

Benjamin Edwards

02/05/2023 05:01:06 PM

Made it on a whim — nailed it perfectly.

tcasa

08/25/2021 02:39:05 AM

These were amazing!! I followed the recipe exactly except I used ground Turkey. I cooked the peppers in my 12” cast iron skillet which I am SO glad I did because the sauce was fabulous with the peppers especially with grated parmigiana on top. I used fresh peppers from our garden which were smaller than store bought but delicious. I topped the dish with fresh herbs! Fantastic meal served with a side salad.

LindaB

04/04/2021 01:22:02 AM

Great recipe. I substituted quinoa for rice and doubled the tomato sauce as I was going to have leftovers. The flavor combination seems simple but it’s flavorful.

Beverly Beall

12/05/2020 03:08:02 PM

Best stuffed peppers I've made.