Healthy Turkey Stuffed Peppers
Tender bell peppers stuffed with a savory mixture of lean ground turkey, brown rice, spinach, and Italian herbs, topped with melted mozzarella cheese. This high-protein, fiber-rich meal is simple to make, perfect for weeknight dinners or meal prep, and delivers a delicious, hearty, and satisfying dish in just about an hour.
Equipment
- 1 large skillet or Dutch oven
- 1 Sharp Knife
- 1 Cutting board
- 9×13-inch casserole dish
- Measuring cups and spoons
- Spatula or wooden spoon
Ingredients
- 3 –4 large bell peppers halved and seeded
- 1 tablespoon olive oil
- 1 pound ground turkey
- ½ cup yellow onion diced
- 3 garlic cloves minced
- 1½ teaspoons Italian seasoning
- Salt to taste
- ¼ teaspoon black pepper
- ¼ teaspoon crushed red pepper flakes
- 1½ cups marinara sauce
- 1 cup fresh spinach chopped
- 1 cup cooked brown rice
- ½ cup Parmesan cheese grated
- ¼ cup fresh basil chopped
- 1½ cups shredded mozzarella cheese
- Extra basil and fresh parsley for garnish
Instructions
- Preheat the Oven: Start by preheating your oven to 375°F (190°C). This ensures that your stuffed peppers bake evenly and the cheese melts perfectly at the end. While the oven warms, you can prepare the other ingredients, which helps save time and keeps the cooking process smooth.
- Prepare the Bell Peppers: Take 3 to 4 large bell peppers and slice each one in half lengthwise. Carefully remove the seeds and membranes inside each half. This creates the perfect hollow cavity for stuffing. If the peppers don’t sit flat, you can trim a tiny slice off the bottom, but be careful not to cut all the way through. Set them aside on a clean plate.
- Heat the Skillet and Olive Oil: Place a large deep skillet or Dutch oven over medium-high heat. Once the pan is hot, add 1 tablespoon of olive oil. Let the oil warm until it shimmers slightly, which ensures it’s ready to cook the ground turkey evenly without sticking.
- Brown the Ground Turkey: Add 1 pound of lean ground turkey to the heated skillet. Use a spatula or wooden spoon to break the meat into small crumbles. Cook for about 5–7 minutes, stirring occasionally, until the turkey is fully browned and no pink remains. Browning the turkey first adds rich flavor to the filling.
- Sauté the Aromatics: Once the turkey is browned, add ½ cup of diced yellow onion and 3 minced garlic cloves. Sprinkle in 1½ teaspoons of Italian seasoning, ¼ teaspoon black pepper, ¼ teaspoon crushed red pepper flakes, and salt to taste. Stir everything together and cook for 3–4 minutes until the onion becomes soft and translucent and the garlic is fragrant.This step builds the foundation of the dish’s flavor.
- Add Sauce and Spinach: Pour in 1½ cups of marinara sauce, stirring to combine it evenly with the turkey and aromatics. Then add 1 cup of chopped fresh spinach. Cook for an additional 2–3 minutes, allowing the spinach to wilt completely and the sauce to thicken slightly. This step infuses the filling with a subtle, healthy green flavor.
- Incorporate Rice and Herbs: Remove the skillet from the heat and stir in 1 cup of cooked brown rice, ½ cup grated Parmesan cheese, and ¼ cup chopped fresh basil. Mix thoroughly to ensure the rice and herbs are evenly distributed throughout the turkey and sauce mixture. This creates a hearty, flavorful filling that’s ready to stuff the peppers.
- Stuff the Peppers: Carefully spoon the turkey and rice mixture into each bell pepper half, filling them generously but not overstuffing. Place the stuffed peppers in a 9×13-inch casserole dish, arranging them so they sit upright and don’t tip over. Using a deep dish ensures the peppers cook evenly and the juices don’t spill.
- Initial Baking: Place the casserole dish in the preheated oven and bake uncovered at 375°F (190°C) for 30–35 minutes. During this time, the peppers will soften, and the filling will heat through. This step allows the flavors to meld together while ensuring the peppers become tender but still maintain their structure.
- Add Mozzarella Cheese: Remove the casserole dish from the oven and evenly sprinkle 1½ cups of shredded mozzarella cheese on top of the stuffed peppers. Return the dish to the oven and bake for an additional 10 minutes, or until the cheese is bubbly, golden, and slightly browned. This adds a creamy, savory topping that completes the dish.
- Garnish and Serve: Once baked, remove the stuffed peppers from the oven and let them cool slightly for 3–5 minutes. Garnish with extra chopped fresh basil and parsley for a pop of color and added freshness. Serve warm and enjoy a hearty, protein-packed, fiber-rich meal that’s perfect for weeknight dinners or meal prep.
Notes
- Choose firm bell peppers for stuffing to prevent sogginess during baking.
- Ground turkey can be swapped for lean ground chicken or beef if preferred.
- Pre-cooked brown rice ensures the filling cooks evenly; leftover rice works perfectly.
- Adjust red pepper flakes to control spiciness according to taste.
- Fresh herbs like basil and parsley add brightness; dried herbs can be used in a pinch.
- Use a 9×13-inch casserole dish for even cooking and easy serving.
- Covering the peppers during the first 20 minutes of baking can prevent drying out.
