Healthy Stuffed Pepper Soup

Name: Healthy Stuffed Pepper Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
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 14.5 oz cans fire roasted diced tomatoes; 1 15 oz 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

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By: Erin Antoniak • Updated On May 22, 2026

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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.

Healthy Stuffed Pepper Soup in bowl with spoon

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

Photo of ingredients for Healthy Stuffed Pepper Soup with labels.

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!

Healthy Stuffed Pepper Soup in dutch oven

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.

Healthy Stuffed Pepper Soup in bowls with spoons

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!

Erin Antoniak

Healthy Stuffed Pepper Soup

5 from 49 votes

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!

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Prep Time 15

Cook Time 30

Total Time 45

Servings: 8 servings

Course: dinner, gluten-free, grain-free, Main Course, paleo, Soup

Cuisine: American

Calories: 246

Ingredients Method Nutrition Notes

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 14.5 oz cans fire roasted diced tomatoes
1 15 oz 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

Method

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.

Nutrition

Calories: 246kcalCarbohydrates: 14gProtein: 14gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gTrans Fat: 1gCholesterol: 40mgSodium: 983mgPotassium: 624mgFiber: 4gSugar: 7gVitamin A: 1327IUVitamin C: 69mgCalcium: 83mgIron: 3mg

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.