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Home By Meal Lunch and Dinner

Healthy Stuffed Pepper Soup

★★★★★ 20 Reviews Recipe Print
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By: ErinPosted: 2/11/20Updated: 12/20/20

This post may contain affiliate links. Please read my disclosure policy.

healthy stuffed pepper soup
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!

healthy stuffed pepper soup

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!

healthy stuffed pepper soup

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
healthy stuffed pepper soup in saucepan

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!

stuffed pepper soup in bowl

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.

stuffed pepper soup

Enjoy more soup recipes

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

  • Butternut Squash Soup (Vegan, Dairy-Free)
  • Easy Chicken Tortilla Soup
  • Easy Minestrone Soup
healthy stuffed pepper soup
★★★★★ 5 from 20 reviews

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!

Prep: 15Cook: 30Total: 45 minutes
Yield 8 servings 1x
Print Pin it Rate

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

  1. 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.
  2. 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.
  3. Add in garlic and cook for a minute.
  4. Stir in diced tomatoes, tomato sauce, and parsley. Then add the meat back in.
  5. Stir in spices and broth. Let simmer over low for 20 minutes, stirring occasionally.
  6. In the last five minutes, add in frozen cauliflower rice. Stir. The heat will cook the rice.
  7. 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.

Author: Erin MorrisseyCategory: dinner, gluten-free, paleo, grain-freeMethod: stove top
healthy stuffed pepper soup

Did you make this?

Leave a comment below and tag @erinliveswhole on social media!

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There may be affiliate links in this post! By purchasing a product I recommend, I may receive a small compensation. However, I only recommend products I absolutely love and use myself. Thank you for supporting Erin Lives Whole, it helps keep this blog afloat 🙂

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    Butternut Squash Soup (Vegan, Dairy-free)
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Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Hannah says

    Posted on 1/30 at 7:11 pm

    Super easy and tasty. Can also be easily modified. Love it!

    ★★★★★

    Reply
    • Erin says

      Posted on 2/2 at 8:33 pm

      Hi Hannah, so glad you enjoyed it!!

      Reply
  2. Emily says

    Posted on 1/9 at 8:38 pm

    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!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/12 at 10:46 pm

      Hi Emily, so glad you loved it!!

      Reply
  3. Kelly says

    Posted on 1/4 at 10:50 am

    What’s the serving size? Thank you

    Reply
    • Erin says

      Posted on 1/6 at 10:04 pm

      Hi Kelly, it is one up! Let me know how it comes out for you!

      Reply
  4. BBM says

    Posted on 11/11 at 2:12 pm

    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.

    ★★★★★

    Reply
    • Erin says

      Posted on 11/12 at 12:37 pm

      Hi, so happy you both liked my soup!!

      Reply
  5. Lauren S says

    Posted on 6/14 at 12:58 pm

    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.

    ★★★★★

    Reply
    • Erin says

      Posted on 6/14 at 4:14 pm

      Hi Lauren, so glad you loved it!

      Reply
  6. Stephanie Kilgore says

    Posted on 6/13 at 12:28 pm

    Yum! This soup is really good & very filling. I like how you can add as many veggies as you want & it still taste great.

    ★★★★★

    Reply
    • Erin says

      Posted on 6/13 at 2:10 pm

      Hi Stephanie, so glad you loved it!

      Reply
  7. Amy Andersen says

    Posted on 4/11 at 7:43 pm

    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!

    ★★★★★

    Reply
    • Erin says

      Posted on 4/12 at 8:19 pm

      Hi Amy, so glad you loved it! Thanks for sharing!

      Reply
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