You know those nights when you need something hearty, healthy, and ready in a flash? That’s exactly why this high protein stuffed pepper soup became my family’s go-to weeknight hero. I first whipped it up during one of those chaotic evenings when my kids were bouncing off the walls and my husband texted “starving, home in 20!” The magic? It’s got all the cozy flavors of classic stuffed peppers – sweet bell peppers, savory ground beef, and fluffy rice – but comes together in one pot with way less fuss.
This recipe is my answer to that eternal question: “How do I feed my family something nourishing that doesn’t take all night to make?” It’s become our comfort food with benefits – warm and satisfying like grandma’s cooking, but loaded with the good stuff to keep everyone fueled. Whether you’re cooking for picky eaters, meal prepping for the week, or just craving a big hug in a bowl, this high protein stuffed pepper soup never lets me down.
Table of Contents
Table of Contents
Why You’ll Love This High Protein Stuffed Pepper Soup
Let me count the ways this soup became my weeknight superhero! Trust me, once you try it, you’ll be hooked just like my family is. Here’s what makes it so special:
- Quick & easy: From chopping to serving in under 40 minutes – perfect for those “what’s for dinner?!” panic moments
- Nutritious comfort food: Packed with 20g protein per serving and all those colorful bell peppers (your veggies never tasted this good!)
- Kid-approved flavor: Even my picky eater asks for seconds – the sweet peppers and savory beef are magic together
- One-pot wonder: Less dishes = more time to actually enjoy your meal (and maybe even relax!)
- Totally flexible: Make it in your slow cooker on busy days, swap turkey for beef, or try cauliflower rice for low-carb
The best part? It tastes even better the next day – if you manage to have leftovers, that is. In our house, the pot’s usually scraped clean!
Ingredients for High Protein Stuffed Pepper Soup
Here’s what you’ll need to make this cozy, protein-packed soup – I’ve included all my little prep notes that make a big difference:
- 1 tablespoon extra virgin olive oil – for that perfect sauté start
- 1 pound ground beef (90% lean) – the leaner the better for this soup
- 1 cup diced onion – yellow or white work great
- ½ tablespoon minced garlic – about 2 cloves if you’re fresh-mincing like I do
- 2 cups diced bell peppers – I use a mix of red, orange and yellow for color
- 14.5 oz can petite diced tomatoes – don’t drain, that liquid is flavor gold
- 15 oz can tomato sauce – plain, no Italian seasoning added
- 3 cups water – filtered if you’re fancy like that
- 2 cups low sodium beef broth – trust me on the low sodium here
- ½ teaspoon each dried parsley, basil & oregano – the herb dream team
- ¼ teaspoon black pepper + ¼ teaspoon red pepper flakes (optional but so good)
- 1 bay leaf – don’t forget to fish it out later!
- ⅔ cup long grain white rice – not instant, or it’ll turn to mush
Ingredient Substitutions & Notes
This soup is super flexible! Here are my favorite swaps when I’m mixing things up:
- Ground turkey works beautifully if you want something leaner
- Quinoa or cauliflower rice instead of white rice – adjust cooking times
- Vegetable broth makes it vegetarian-friendly
- Fresh herbs? Use triple the amount of dried – my garden basil makes it sing in summer
- No bell peppers? Zucchini makes a great stand-in when peppers are pricey
Really, the only non-negotiable is using some kind of rice or grain to get that authentic stuffed pepper texture. Everything else? Make it yours!
How to Make High Protein Stuffed Pepper Soup
Alright, let’s get cooking! This soup comes together so easily once you get the rhythm down. Here’s exactly how I make it, with all those little timing details that make all the difference:
- Brown that beef! Heat olive oil in a large pot (I use my 5-quart Dutch oven) over medium heat. Add the ground beef and break it up with your spoon. Cook for about 10 minutes until it’s nicely browned – that fond at the bottom of the pot is flavor gold, don’t wash it away!
- Sauté the aromatics. Add the diced onion and minced garlic, stirring constantly for about 2 minutes until they smell amazing and the onions turn translucent.
- Bring on the peppers & liquids. Toss in those beautiful diced bell peppers, canned tomatoes (with their juices!), tomato sauce, water, beef broth, all the dried herbs, and that sneaky bay leaf. Give it a good stir to combine.
- Rice time! Stir in the rice, then cover the pot and bring everything to a boil. Once boiling, reduce heat slightly to maintain a gentle boil and cook for exactly 10 minutes (set a timer!). Stir occasionally to prevent sticking.
- Finish it off. Uncover and cook for just 2 more minutes – this helps thicken it slightly. Remove from heat and let it sit uncovered for 10 minutes (perfect time to set the table!). Fish out that bay leaf before serving – nobody wants a surprise leaf in their soup!
Stovetop Method
For stovetop perfection, use at least a 5-quart pot – this soup bubbles up! Keep heat at medium once boiling to prevent scorching. Watch that rice closely during the last few minutes – we want tender but not mushy. If it looks too thick, add a splash of broth before serving.
Slow Cooker Adjustments
For slow cooker fans: reduce water to 2 cups and add everything except rice. Cook on low 6-8 hours or high 3-4 hours. Stir in rice during last 30 minutes of cooking – any earlier and it’ll turn to mush!
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20g Protein Stuffed Pepper Soup Warms Your Heart Instantly
A hearty and healthy high protein stuffed pepper soup packed with ground beef, bell peppers, and rice, perfect for a cozy meal.
- Total Time: 40 mins
- Yield: 6 servings 1x
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 pound ground beef
- 1 cup diced onion
- ½ tablespoon minced garlic
- 2 cups diced red, orange, or yellow bell peppers
- 14.5 oz can petite diced tomatoes
- 15 oz can tomato sauce
- 3 cups water
- 2 cups low sodium beef broth
- ½ teaspoon dried parsley
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ¼ teaspoon black pepper
- 1 bay leaf
- ¼ teaspoon red pepper flakes
- ⅔ cup long grain white rice
Instructions
- Heat olive oil in a large pot over medium heat. Add ground beef and cook for 10 minutes until browned.
- Add onion and garlic, sauté for 2 minutes.
- Stir in bell peppers, tomatoes, water, broth, dried spices, and rice.
- Cover and bring to a boil for 10 minutes, stirring occasionally.
- Reduce heat to medium and cook uncovered for 2 minutes.
- Remove from heat and let sit uncovered for 10 minutes.
- Discard the bay leaf and serve with Parmesan cheese and fresh parsley.
Notes
- The rice absorbs broth as it cooks. Add more broth for leftovers if desired.
- For slow cooker variations, adjust water and rice to prevent overcooking.
- Prep Time: 15 mins
- Cook Time: 25 mins
- Category: Soup
- Method: Stovetop, Instant Pot, Crockpot
- Cuisine: American
- Diet: Low Lactose
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 6g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0.5g
- Carbohydrates: 30g
- Fiber: 4g
- Protein: 20g
- Cholesterol: 50mg
Tips for Perfect High Protein Stuffed Pepper Soup
After making this soup more times than I can count (seriously, my kids request it weekly!), I’ve picked up some tricks that make all the difference between good and “wow, can I get this recipe?” perfect:
- Brown that beef like you mean it! Don’t rush this step – those crispy bits add SO much flavor. I let mine get a nice caramelized crust before breaking it up.
- Stir occasionally during the boil. Just a gentle stir every few minutes prevents rice from sticking to the bottom and keeps everything cooking evenly.
- Spice it your way. My family loves it with the full ¼ tsp red pepper flakes, but start with less if you’re sensitive to heat. You can always add more!
- Leftovers need love too. The rice keeps absorbing liquid – just stir in extra broth when reheating to bring it back to soup consistency.
- Taste before serving. Sometimes I add an extra pinch of salt or squeeze of lemon to brighten all those cozy flavors.
Oh! And don’t skip the resting time after cooking – those last 10 minutes let all the flavors get to know each other. Patience pays off in tasty dividends!
Serving Suggestions for High Protein Stuffed Pepper Soup
Now for my favorite part – making this soup feel like a special meal! I always serve it with a hunk of crusty bread for dipping – that first bite of warm soup-soaked bread is pure comfort. A generous sprinkle of freshly grated Parmesan melts right into the hot broth, adding that perfect salty richness. For a pop of color and freshness, I top each bowl with chopped parsley (my kids call it “sprinkle grass”).
On extra cozy nights, I’ll add a simple side salad or roasted veggies. But honestly? This soup stands tall all on its own – just grab a big spoon and dig in!
Storage & Reheating
Here’s how I keep our favorite high protein stuffed pepper soup tasting fresh – because let’s be real, I always make a double batch! Store cooled soup in airtight containers in the fridge for up to 3 days. The flavors actually get better as they mingle. When reheating, add a splash of beef broth to loosen it up – that rice loves to soak up every last drop of liquid!
Want to freeze it? Smart thinking! Just leave out the rice before freezing – cooked rice turns weirdly grainy when frozen and thawed. Portion the soup base (all that gorgeous beef, pepper and tomato goodness) into freezer bags, lay flat to freeze, then simply cook fresh rice when you’re ready to eat. Thaw overnight in the fridge, reheat with your fresh rice, and boom – dinner’s ready with minimal effort!
High Protein Stuffed Pepper Soup Nutritional Info
Let me break down why this soup makes me feel so good about feeding my family! Based on my calculations (remember, exact numbers may vary slightly depending on your ingredients), each hearty bowl gives you:
- 320 calories – satisfying without weighing you down
- 20g protein – thanks to that lean ground beef doing the heavy lifting
- 30g carbs – just enough from the rice and veggies for energy
- 4g fiber – those bell peppers really pull through
- 12g fat – the good kind that makes it taste amazing
It’s naturally low in sugar (just 6g per serving) and I always use low-sodium broth to keep salt in check. Perfect fuel for busy days!
FAQs About High Protein Stuffed Pepper Soup
Can I freeze this soup?
Absolutely! But here’s my trick – freeze it without the rice. Cooked rice gets weirdly mushy when frozen. Just thaw the soup base overnight in the fridge, then cook fresh rice when you’re ready to eat. Works like a charm!
How can I make this vegan?
Easy peasy! Swap the ground beef for lentils (about 1 ½ cups cooked) and use vegetable broth. The tomatoes and peppers give it so much flavor, you won’t miss the meat. I’ve done this for my vegetarian sister and she licked the bowl clean!
Is it very spicy?
Not at all by default! The ¼ teaspoon red pepper flakes add just a gentle warmth. If you’re sensitive to heat, start with half that amount. My kids prefer it without any flakes – it’s totally customizable to your taste.
What rice alternatives work?
I’ve tried them all! Quinoa cooks in about the same time as rice. For low-carb, cauliflower rice is great – just stir it in during the last 5 minutes of cooking. Brown rice needs about 10 extra minutes simmering time.
Slow cooker timing?
4-6 hours on low is perfect. But wait to add the rice until the last 30 minutes unless you want rice pudding texture! Reduce water to 2 cups since slow cookers don’t evaporate liquid like stovetop.
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