High Protein Stuffed Pepper Soup – Hearty Comfort in a Bowl
The first time I made a pot of stuffed pepper soup healthy style, I couldn’t believe how much it tasted like classic stuffed peppers but without all the work. The rich tomato base, tender bell peppers, and savory ground beef simmering together made my kitchen smell like home. What I love most is that this dish delivers the cozy flavor of stuffed peppers while being high in protein and balanced enough for a weeknight dinner. Whether you enjoy it stovetop, as an unstuffed pepper soup crockpot version, or even in a slow cooker, this recipe proves you don’t have to sacrifice nutrition for comfort.
Table of Contents
Table of Contents
High Protein Stuffed Pepper Soup
Ingredients
Equipment
Method
- Heat olive oil in a Dutch oven over medium heat. Add the ground beef and cook until browned, breaking it up with a spoon. Drain excess fat if needed.
- Add diced onions and bell peppers. Cook for 5–7 minutes until softened. Stir in minced garlic and cook for 1 minute more.
- Pour in diced tomatoes, tomato sauce, broth, and add oregano, basil, salt, and pepper. Stir everything to combine well.
- Bring to a boil, then reduce heat, cover, and simmer for 20–25 minutes until peppers are tender.
- Stir in cooked rice and let warm through for a few minutes.
- Adjust seasoning as needed. Serve hot, garnished with cheese and parsley if desired.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Why you’ll love this high protein stuffed pepper soup
- Stuffed pepper soup healthy and hearty — protein-rich, filling, and perfect for families.
- Doubles as a slow cooker stuffed pepper soup recipe—set it in the morning and come home to dinner ready.
- Freezer-friendly, making it ideal for fall soup recipes and meal prep.
- Naturally gluten-free and easy to make lower carb.
- Perfect for weeknights or cozy weekends—like all the best crockpot soup recipes.
Ingredients you’ll need
| Ingredient | Measurement | Substitution Tips |
| Olive oil | 1 tbsp | Avocado or coconut oil |
| Ground beef | 1 lb (90/10 lean) | Ground turkey or chicken for leaner stuffed peppers healthy version |
| Yellow onion | 1 medium, diced | White onion or shallots |
| Green bell peppers | 2 large, diced | Red, yellow, or mixed peppers for sweetness |
| Garlic | 3 cloves, minced | Garlic powder if needed |
| Diced tomatoes | 1 can (28 oz), undrained | Fire-roasted for smoky flavor |
| Tomato sauce | 1 can (15 oz) | Crushed tomatoes for chunkier |
| Beef broth | 4 cups, low sodium | Chicken or veggie broth |
| Cooked rice | 1.5 cups (white) | Brown rice, quinoa, or cauliflower rice |
| Oregano | 1 tsp dried | Italian seasoning blend |
| Basil | 1 tsp dried | Fresh basil leaves |
| Salt | 1 tsp (to taste) | Adjust as needed |
| Black pepper | ½ tsp | Add red pepper flakes for spice |
| Garnish | Cheese, parsley, chives | Optional but delicious |
How to make stuffed pepper soup step by step
- Brown the meat – Heat olive oil in a Dutch oven. Add beef and cook until browned. Drain fat.
- Sauté vegetables – Add onions and peppers. Cook 5–7 minutes, then stir in garlic.
- Build your base – Add tomatoes, tomato sauce, broth, and seasonings. Mix well.
- Simmer low & slow – Cover and cook 20–25 minutes until peppers are tender. (For a stuffed pepper soup crockpot healthy option, simmer on LOW 6–8 hours or HIGH 3–4 hours.)
- Add rice – Stir in cooked rice, letting it warm through.
- Finish & serve – Adjust seasoning. Garnish with parsley and shredded cheese.
Tip: If following a crock pot soup method, cook the rice separately and stir in right before serving so it doesn’t get mushy.
How to serve this stuffed pepper soup
- Ladle hot soup into bowls with melty cheddar or mozzarella on top.
- Pair with garlic bread, roasted veggies, or a crisp salad.
- Add seasonal touches—fresh basil in summer or wild rice in fall.
- Pack leftovers into jars for quick crock pot soup meal prep lunches.
Pro tips for the perfect stuffed pepper soup
- Use lean beef or turkey for a stuffed peppers healthy twist.
- Always cook rice separately first to avoid mush.
- For bold flavor, use fire-roasted tomatoes.
- This soup is a crockpot soup recipe dream—just toss ingredients in and forget it.
- Inspired by Stuffed Pepper Soup Downshiftology, fresh herbs at the end make flavors pop.
Common mistakes to avoid
- Adding uncooked rice directly to the pot.
- Skipping the sauté of peppers and onions.
- Overcooking peppers until mushy.
- Overseasoning before tasting at the end.
- Forgetting to adjust liquid when reheating.
Storage and reheating
| Method | Duration | Tip |
| Refrigerator | 4 days | Store airtight |
| Freezer | 3 months | Cool fully first |
| Reheat | Stove or microwave | Add broth if too thick |
Frequently asked questions
Can I make this in a slow cooker?
Yes! This works beautifully as a slow cooker stuffed pepper soup recipe. Just brown the meat first, then add everything but the rice to your crockpot. Cook LOW 6–8 hours.
Can I freeze stuffed pepper soup?
Definitely. Cool fully, then portion into freezer bags or jars.
Is this recipe healthy?
Yes- it’s a stuffed pepper soup healthy option, especially if made with lean turkey or cauliflower rice.
Can I skip rice for low carb?
Yes, try quinoa or cauliflower rice for extra nutrition.
Does this taste like traditional stuffed peppers?
Absolutely-this is just an unstuffed, spoonable version.
Conclusion
This high protein stuffed pepper soup is everything you love about stuffed peppers but in an easy, hearty bowl. It’s versatile enough for stovetop cooking, a crock pot soup, or even as a stuffed pepper soup crockpot healthy version. With lean protein, tender veggies, and bold flavor, it’s one of those fall soup recipes you’ll want on repeat. Save this recipe to your boards it’s cozy comfort that works for weeknights, meal prep, and holidays alike.
