If you’re looking for a healthy, flavorful meal prep idea that’s as delicious as it is nutritious, then look no further than Meal Prep Unstuffed Pepper Bowls. These unstuffed pepper bowls take all the flavors of your favorite stuffed peppers and put them into a quick and easy meal prep-friendly version. You get all the goodness of bell peppers, seasoned ground meat, rice, and a savory tomato sauce, all in one bowl—without the hassle of stuffing and baking.
This recipe is a breeze to prepare, dairy-free, and can be easily customized to suit your dietary preferences. Whether you’re following a low-carb diet, a gluten-free lifestyle, or just want to eat healthier during the week, these bowls are a great choice. You’ll have delicious, make-ahead meals that are perfect for busy days.
Not only is this dish packed with protein, but it also features a variety of veggies that give it a satisfying texture and extra nutrients. Plus, it’s perfect for those looking for a low-effort meal prep solution that’s both hearty and flavorful.
Ready to try a healthy meal prep that checks all the boxes? Let’s dive into how to make these unstuffed pepper bowls!
Why You’ll Love This Recipe
✅ Easy to Make – A one-pot meal that’s simple to prepare in less than 40 minutes.
✅ Customizable – Change up the meat, rice, or seasoning to fit your tastes.
✅ Perfect for Meal Prep – Make ahead and enjoy pre-portioned meals throughout the week.
✅ Nutritious & Filling – Packed with protein, fiber, and vitamins.
✅ Kid-Friendly – A great family meal that even picky eaters will love.
✅ Dairy-Free – A wholesome dish without any dairy products, making it great for those with intolerances.
Ingredients (in grams)
For 4 servings, you’ll need:
For the Unstuffed Pepper Bowls:
- 500g ground turkey (or beef/chicken)
- 2 large bell peppers (240g), chopped (any color)
- 1 small onion (100g), diced
- 2 cloves garlic (6g), minced
- 1 tablespoon olive oil (15ml)
- 1 cup cooked rice (160g) (or cauliflower rice for a low-carb option)
- 1 can (400g) diced tomatoes
- 1 tablespoon tomato paste (15g)
- 1 teaspoon dried oregano (1g)
- 1 teaspoon ground cumin (1g)
- 1 teaspoon smoked paprika (1g)
- ½ teaspoon chili powder (1g)
- Salt and pepper to taste
Optional Toppings:
- Fresh cilantro or parsley (optional)
- Sliced avocado (optional)
- Lime wedges (optional)
Instructions
Step 1: Prepare the Vegetables
- Heat the olive oil in a large skillet or sauté pan over medium heat.
- Add the onion and bell peppers to the pan and sauté for about 5 minutes or until they start to soften.
- Add the minced garlic and cook for an additional 1 minute until fragrant.
Step 2: Cook the Ground Meat
- Push the vegetables to the side of the pan and add the ground turkey (or beef/chicken).
- Break up the meat with a spoon or spatula, and cook until browned and fully cooked through, about 6-8 minutes.
Step 3: Add the Seasonings
- Stir in the oregano, cumin, smoked paprika, chili powder, salt, and pepper. Cook for another 1-2 minutes, allowing the spices to bloom.
Step 4: Add the Tomatoes and Rice
- Add the diced tomatoes and tomato paste to the skillet, stirring everything together. Let the mixture simmer for 5 minutes to allow the flavors to meld together.
- Stir in the cooked rice and mix until everything is well combined. Let the mixture cook for another 2-3 minutes to heat through.
Step 5: Serve & Garnish
- Divide the unstuffed pepper mixture evenly into bowls.
- Top with optional garnishes like fresh cilantro, a few slices of avocado, or a squeeze of lime juice.
Nutrition Information (Per Serving)
- Calories: 400 kcal
- Protein: 32g
- Carbohydrates: 40g
- Fat: 12g
- Fiber: 6g
- Sugar: 7g
(Nutrition values may vary based on ingredient choices and portion sizes.)
Tips & Tricks for Perfect Meal Prep Unstuffed Pepper Bowls
✔️ Use Cauliflower Rice – For a low-carb version, substitute regular rice with cauliflower rice. It absorbs the flavors just as well while keeping the dish light.
✔️ Make Ahead – This dish is ideal for meal prep. Store the cooked mixture in an airtight container in the fridge for up to 4 days or freeze for up to 3 months. Simply reheat when you’re ready to eat!
✔️ Add Extra Veggies – Feel free to add other vegetables like zucchini, spinach, or corn for added texture and nutrients.
✔️ Customize the Protein – Swap out the ground turkey for chicken, beef, or a plant-based protein like lentils or tofu to suit your dietary preferences.
✔️ Spice It Up – If you like your food spicy, add a pinch of cayenne pepper or a chopped jalapeño when cooking the vegetables.
Delicious Variations to Try
🥩 Beef & Black Bean Unstuffed Pepper Bowls – Add black beans to the mixture for extra fiber and protein. Ground beef also adds a deeper flavor.
🥒 Mediterranean Unstuffed Pepper Bowls – Use feta cheese, cucumber, and black olives as toppings for a Mediterranean twist.
🍗 Chicken & Quinoa – Use quinoa instead of rice and ground chicken for a lighter, protein-packed option.
🍅 Tomato Basil Unstuffed Pepper Bowls – Add fresh basil and a handful of cherry tomatoes to give the dish a refreshing Italian touch.
What to Serve with Meal Prep Unstuffed Pepper Bowls
🥖 With Crusty Bread – Serve with a side of garlic bread or crusty baguette to soak up the flavors.
🥗 With a Side Salad – A light green salad or a simple cucumber and tomato salad complements the meal perfectly.
🍷 With Wine – Pair this dish with a chilled glass of Sauvignon Blanc or a light red wine like Pinot Noir for a delightful contrast.
How to Store & Reheat Meal Prep Unstuffed Pepper Bowls
🛑 Store – Store the unstuffed pepper mixture in airtight containers in the fridge for up to 4 days.
🔥 Reheat – To reheat, warm in the microwave or on the stovetop. Add a splash of water or broth to keep it moist while reheating.
🧊 Freeze – You can also freeze the mixture for up to 3 months. Thaw it in the fridge overnight and reheat when ready to serve.
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