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Healthy Stuffed Pepper Soup is a cozy, delicious, warm soup that’s perfect for the winter months. It’s low-carb, paleo-friendly, and made with cauliflower rice!

The best healthy stuffed pepper soup recipe
Stuffed peppers are one of my all-time favorite dishes, so I thought I would cozy it up by making it into a nice, warm, comforting soup. I’d say it was pretty successful!
Healthy stuffed pepper soup is different than those that I’ve created in the past. It’s just like eating stuffed peppers, but in soup form! This recipe will definitely be popping up in my rotation pretty frequently because it’s both delicious and healthy.
Stuffed pepper soup is made without grain rice, making it a great low-carb option. By using cauliflower rice, it provides an extra serving of veggies! You may also omit the cheese for a paleo-friendly option. Easy!
Soups are great because they can easily be prepped ahead of time. Make a big batch to enjoy throughout the week, or freeze to have at a later date! Whether you eat soup as often as me, or you only enjoy it from time to time, you’re going to absolutely love this dish!
After making this soup, you should try my Easy Creamy Tomato Soup With Grilled Cheese next.

Ingredients used to make this stuffed bell pepper recipe
Healthy stuffed pepper soup is made using easy, simple, delicious ingredients. Everything is available at your local grocery store, and no “speciality” items are required. Here’s what you’ll need:
- Ground beef (can use turkey or chicken)
- Olive oil
- Yellow onion
- Red pepper
- Green pepper
- Garlic
- Fire roasted diced tomatoes
- Tomato sauce
- Chopped parsley
- Dried basil
- Dried oregano
- Salt
- Beef broth
- Frozen cauliflower rice
- Optional garnishes: Cheese, parsley
Tools used to make healthy stuffed pepper soup
This is a one pan dinner recipe, which makes prep and clean up that much easier! To make stuffed pepper soup, you will need the following:
- Large pan or dutch oven
- Cutting board
- Chopping knife
- Measuring tools: 1 tsp, 1 tbsp, 1/4 cup, 1 cup

How to make one pan pepper soup
One pot pepper soup is an incredibly easy meal that the entire family will enjoy! Made with tons of veggies, this dish provides vital nutrients while also tasting absolutely delicious. This recipe will require about 45 minutes to prepare.
To make this one pan soup, start by preapring either a large pot or a dutch oven. Heat 1 tbsp of olive oil over medium high heat. Once heated, add the meat and cook until fully browned.
Once the meat is cooked through, drain it.
In the same pot (without the meat), heat the remaining olive oil over medium high heat. Add onion and peppers and cook until soft, about 5 minutes.
Next, add the garlic and cook for one minute.
Stir in the diced tomatoes, tomato sauce, and parsley. Then, add the meat back in.
Stir in the spices and broth. Let simmer over low for 20 minutes, stirring occasionally.
In the last five minutes, add in the frozen cauliflower rice. Stir. The heat will cook the rice.
Finally, top with cheese and parsley, serve, and enjoy!

Available substitution options
Feel free to customize this recipe and make it your own. Below are some substitution options, including those that will make this dish vegetarian and vegan!
- Ground beef: You may use turkey or chicken in place of ground beef. Additionally, if seeking a vegetarian or vegan option, you may use your favorite ground meat substitute.
- Beef broth: For a vegan or vegetarian soup, use vegetable broth in place of beef broth.
- Red pepper: If you only have green peppers on hand, you can use a green pepper in place of red.
- Yellow onion: If desired, a red or white onion will work in place of yellow.
How to make healthy stuffed pepper soup ahead of time
If you’d like to prepare this meal in advance, you’re in luck! This is a great dish for meal prepping or freezing.
To use this dish in your weekly meal prep lineup, simply prepare as instructed above, and refrigerate in individual airtight containers. Enjoy within 3-5 days.
Similarly, you may prepare this dish to eat at a later date. To do so, follow the instructions above, and then place in a large airtight container. Freeze. Before eating, remove the soup from the freezer and allow it to thaw. Once adequately thawed (it should come out of the container easily), place in a large pot or dutch oven and heat on medium high heat, stirring frequently. Enjoy frozen soup within 3 months.
Note: As an alternative, you may choose to freeze in multiple containers to enjoy in smaller batches.

Enjoy more soup recipes
Soups make such warm, cozy meals. If you liked this pepper soup recipe, you’ll love these options as well!

Healthy Stuffed Pepper Soup
Healthy Stuffed Pepper Soup is a cozy, delicious, warm soup that’s perfect for the winter months. It’s low-carb, paleo-friendly, and made with cauliflower rice!
Ingredients
- 1 lb ground beef (can use turkey or chicken)
- 2 tbsp olive oil, divided
- 1 small yellow onion, diced
- 1 small red pepper, deseeded + diced
- 1 small green pepper, deseeded + diced
- 2 cloves garlic, minced
- 2 14.5oz cans fire roasted diced tomatoes
- 1 15oz can tomato sauce
- 1/4 cup chopped parsley
- 1 tsp dried basil
- 1 tsp dried oregano
- 1 tsp salt
- 1 tsp pepper
- 2–3 cups beef broth, depending on how thick you want it to be
- 3 cups frozen cauliflower rice
Instructions
- In a large pot or dutch oven, heat 1 tbsp olive oil over medium high heat. Add your meat and break up with wooden spoon. Once cooked, drain the meat.
- In the same pan (without the meat), heat remaining olive oil over medium high heat. Add onion and peppers and cook until soft, about 5 minutes.
- Add in garlic and cook for a minute.
- Stir in diced tomatoes, tomato sauce, and parsley. Then add the meat back in.
- Stir in spices and broth. Let simmer over low for 20 minutes, stirring occasionally.
- In the last five minutes, add in frozen cauliflower rice. Stir. The heat will cook the rice.
- Serve! Optional: add cheese and parsley.
Notes
* to make in the Instant Pot: Saute meet with olive oil, onion, and peppers on saute function. Add in garlic at the last minute. Turn off saute function and add in diced tomatoes, tomato sauce, broth, salt, pepper, oregano, basil, parsley. Place lid on and cook manual for 10 minutes. Let naturally release for 10 minutes then quick release. Stir in cauliflower rice. It will cook in the hot soup.
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Kristina says
I want to try this! I know it says 8 servings, would you say 1 serving is a cup? 1.5 cups?
Erin says
Hi Kristina, 1 hefty cup!
Brandi M Corbin says
Any idea how many carbs per serving
Erin says
Hi Brandi, yes it is 17.4g per serving. You can find all the nutrition information at the bottom of the recipe.
Mackenzie says
So delicious! The perfect combination of (very) healthy yet comforting. I used ground Turkey and chicken broth instead because I don’t love beef and the flavors meshed together perfectly. Highly recommend also roasting your own tomatoes if you can, makes the flavor pop even more! I will definitely be making this again. Thank you!
★★★★★
Erin says
Hi Mackenzie, so happy you loved it and made it your own! 🙂
Lisa says
Delish recipe… used ground turkey breast. We had leftover potatoes & succotash…we added it to soup. Will be making this again.
★★★★★
Erin says
Hi Lisa, so happy you loved it! 🙂
Jodi says
This is the best! It’s like a super healthy chili. My kids don’t even realize how many veggies they’re eating! I make a huge pot on the weekend and we heat some up for lunches and quick dinners all week. Thank you!
★★★★★
Erin says
Hi Jodi, so happy it is a hit!!
Hannah says
Super easy and tasty. Can also be easily modified. Love it!
★★★★★
Erin says
Hi Hannah, so glad you enjoyed it!!
Emily says
I have made this soup so many times this winter. It’s so simple and easy to whip up on a weeknight while also being delicious!
★★★★★
Erin says
Hi Emily, so glad you loved it!!
Kelly says
What’s the serving size? Thank you
Erin says
Hi Kelly, it is one up! Let me know how it comes out for you!
BBM says
I made this on a Sunday before leaving for a work trip because I wanted to have a good hearty meal that my fiance could have for dinner while I was gone. It was really yummy, filling, and healthy. Will def make often.
★★★★★
Erin says
Hi, so happy you both liked my soup!!
Lauren S says
In the cooler months, this recipe is one of my go-tos! It makes a TON, so I like to make it at the beginning of the week for dinner and then I have the leftovers for lunches the rest of the week.
★★★★★
Erin says
Hi Lauren, so glad you loved it!
Stephanie Kilgore says
Yum! This soup is really good & very filling. I like how you can add as many veggies as you want & it still taste great.
★★★★★
Erin says
Hi Stephanie, so glad you loved it!
Amy Andersen says
We love this soup! I’ve made it so many times over the past 6 months since I found it! So easy and full of flavor! AND it freezes so well! Everyone should definitely try this soup!
★★★★★
Erin says
Hi Amy, so glad you loved it! Thanks for sharing!