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, ¼ 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 tablespoon 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!
All recipes by Erin Morrissey and Photos by Sierra Inn
If you tried this recipe or any other recipes on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Follow @erinliveswhole on Instagram and tag me in any of the recipes you make so I can repost them!
Healthy Stuffed Pepper Soup
Ingredients
Method
- In a large pot or dutch oven, heat 1 tablespoon 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.
Nutrition
Notes
- 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.
- Drain the Meat After Browning: Once the ground beef is fully cooked, drain it before adding it back to the pot — this keeps the soup from being greasy and lets those fire-roasted tomato flavors really shine.
- Add Cauliflower Rice in the Last 5 Minutes: Stir the frozen cauliflower rice in during only the final 5 minutes of simmering. The residual heat will cook it through perfectly, and this prevents it from getting mushy.
- Adjust the Broth for Your Preferred Thickness: The recipe calls for 2–3 cups of beef broth, start with less if you want a heartier, thicker soup and add more as you go to get the consistency that's right for you.
Emma says
Absolutely delicious! One of my favs.
Erin says
Hi Emma, so glad you liked it!!
Liz says
I make this soup all the time. SO good!!!
Erin says
Hi Liz, so glad you liked it!
Rachel says
So tasty yet so easy!! The hardest part is chopping all of the peppers and onions. Once done I just threw it all in the instant pot and voilà!
(I used chicken broth and ground turkey and turned out great!)
Erin says
Hi Rachel, I am so glad you liked the soup!!
Melissa G says
This is my absolute favorite recipe for healthy stuffed pepper soup. Do you think it would be possible to cook in a crockpot? There are some recipes I have found for cooking in a crockpot but I wonder if it would impede the taste.
Erin says
Hi Melissa, so happy you liked it and it should work! Let me know how it comes out!
Amy says
Love this recipe! Have made it many times! Super easy and so flavorful:) Definitely a go-to soup in our house!
Erin says
Hi Amy, so glad you enjoyed it!!
Lizzy E says
Another incredible soup recipe from Erin!!! This soup is so delicious, perfect for a cold winter day. I love how many veggies are packed in, and the flavor is just amazing. Thank you Erin!!!
Erin says
Hi Lizzy, I am so happy you loved this soup too!!
Marisa says
So good!! I subbed regular rice since ya girl loves her carbs
Erin says
Hi Maria, so glad you enjoyed it and made it your own!
Jana says
Great flavor and hearty even though it’s such a healthy meal! The cauliflower rice adds such a nice touch.
Erin says
Hi Jana, so happy you love the soup!
Colleen says
SO GOOD!!!! Even my sister who always complains about eating meat raved about the meal over and over. Super easy and delicious!
Erin says
Hi Colleen, thanks for sharing and glad she enjoyed it!
Gabi says
Made this tonight for dinner and it was amazing! My entire family loved it and it made plenty of leftovers for the week! Definitely will be in our usual rotation!
Erin says
Hi Gabi, thank you for sharing! I am so glad everyone enjoyed it! It was a perfect night for it.
Bobbi says
Honestly no soup has ever been this quick and easy! When I think of soups I think of having to really prep ahead of time or long cook time, but not with this one and it tastes amazing!
Erin says
Hi Bobbi, thank you so much for your kind words! I am so happy you enjoyed it!! 🙂
Dina says
This was so delicious! I have struggled to find anything I like riced cauliflower in, but I have to say, it really made this soup, giving it a bit of bite. Felt indulgent with a little cheddar cheese on top.
Erin says
Hi Dina, thank you so much for your kind words!! I am so happy you enjoyed it! 🙂
Katie Barrett says
This is easily my favorite recipe to make in my instant pot! It is soooo easy and I swear it gets more delicious every time 😍 lots of leftovers and goes a long way!
Erin says
Hi Katie, thank you so much for your kind words!! I am so happy you enjoyed it! 🙂
Erin says
Hi Katie, thanks for your kind words! I am so happy you enjoyed it over and over!
Alexandra says
Made this recipe exactly as posted tonight for my boyfriend and I for dinner! So delicious and I don’t feel guilty for eating multiple bowls!! Perfect snowy day soup.
Erin says
Hi Alexandra, I am so happy you and your boyfriend enjoyed it!! 🙂
Michele says
Another winner!! Made it in my instant pot. Kept the rice separate. Lots of leftovers for the week!
Thanks Erin!
Erin says
Hi Michele, I am so thrilled you enjoyed it so much! 🙂
Maureen says
Made this for dinner last night and we are going to have it again for dinner tonight. It was delicious. I made it with turkey and chicken broth, as I don’t eat beef. Next time I’m going to use chicken sausage!
Erin says
Love the idea to add chicken sausage!! Sounds amazing.
Grace says
Made this this morning and already ate 3 bowls today...SO good! Extremely easy to make and very versatile - added some black beans and spinach to mine. YUM!
Erin says
Hi Grace, I am so happy to hear that! Thanks for your kind words and love that you made it your own!
Karen says
This looks great ! I love Cauliflower rice. Making for a crowd - would you know how many cups this soup makes per 8 servings? Trying to see if I need to double it or not! Thank you!
Erin says
Hi Karen! I would say about 5 large bowls. I recommend doubling it and then you can always freeze!
lucy says
made this the other night, delicious! It's great for meal prep too
Erin says
Hi Lucy, I am so happy you enjoyed it!!
Lisa says
Could you make this in an instant pot? Looks SOO yummy!
Erin says
Yes! Just updated the 'Notes' section to include the Instant Pot version.