This protein-packed Stuffed Peppers Without Rice recipe uses lean ground beef, cottage cheese, and quinoa in place of rice. It's a healthy, glucose-friendly meal the entire family will love. Mushrooms, Italian herbs, and a Parmesan cheese topping make it zesty!
Skip to our Registered Dietitian Nutritionist's section where she explains why this meal is helpful for anyone with insulin resistance, prediabetes, or type 2 diabetes
Ingredients for Stuffed Peppers Without Rice
- Bell Peppers - For good health, eat the rainbow, they say, and here's your opportunity to do just that. Choose one of each color for a colorful meal.
- Lean Ground Beef - Try for 90/10 lean ground beef to keep the calories lower.
- Quinoa is a whole grain high in fiber and protein, making it a great substitute for starchy, carb-rich rice. Remember, fiber is good for maintaining balanced glucose levels.
- Mushrooms - Aside from adding great flavor and moisture, mushrooms are also fiber-rich and packed with vitamins and minerals.
- Onions - I used yellow onion, but feel free to use any onion variety you prefer. Adds texture and loads of flavor.
- Garlic - For the best flavor, use fresh garlic. Adjust the amount to suit your preference.
(Ingredients Continued)
- Canned Chopped Tomatoes - for convenience, I used canned, but by all means, use fresh tomatoes if you're lucky enough to have access to good ones.
- Tomato Paste for added richness and zestiness.
- Italian Herbs - I used dried oregano and basil. Rosemary would be a good sub if you're missing either of these.
- Sweet Paprika: We're going pepper on pepper! Sweet parika is derived from dried bell peppers. As the name implies, it provides a sweet and subtle flavor, rather than spicy.
- Cottage Cheese: Just trust. Please trust that the cottage cheese will blend beautifully with the other flavors, and you won't even know it's cottage cheese. We opted for low-fat.
- Parmesan Cheese: Each pepper gets topped with a decent dose of shredded Parmesan for a melty/crusty goodness.
- Salt and Pepper - I use Diamond Crystal Kosher Salt (affilitate link) in all my recipes. It's less salty than most salt, so please adjust accordingly if substituting.
- Balsamic Vinegar is optional, but adds a bit of sweetness and acidity.
How to Make Stuffed Peppers Without Rice
Prep Peppers
- Preheat oven to 375°F (190°C).
- Prepare bell peppers by slicing them in half through the stem and removing the membrane and seeds. Transfer to a parchment-lined baking sheet or ceramic, oven-safe dish.
Cook Filling
- Heat olive oil in skillet set to medium heat.
- Sauté the onions.
- Add the mushrooms.
- Add the beef.
- Add the seasonings.
- Stir in the balsamic vinegar (optional), tomato paste and diced tomatoes. Simmer.
- Stir in cooked quinoa and remove the skillet from the heat. Allow to cool
- Fold in cottage cheese until evenly distributed. Add black pepper to taste.
Stuff and Bake the Peppers
- Spoon filling into peppers.
- Add a splash of reserved tomato liquid to the bottom of the baking dish.
- Cover with foil and bake.
- Uncover the dish, sprinkle parmesan cheese evenly over each pepper.
- Bake until the peppers are tender and the tops are lightly browned and melty.
For specific instructions, refer to the recipe card down below.
Common Questions About This Recipe
Yes, you can sub out the beef with ground chicken or turkey for a leaner version.
Since the filling for these peppers is even better the next day, you can make it ahead of time and refrigerate it (for up to 3 days). When you're ready to cook your peppers, take the filling out of the refrigerator and let it come to room temperature before stuffing and cooking the peppers.
I would not suggest freezing the stuffed peppers. A better option is to freeze the cooked meat mixture on its own for up to three months. Defrost the meat filling overnight in the refrigerator, and then stuff and cook your peppers.
Variations for Stuffed Peppers Without Rice
- Try a Mexican-inspired version of this dish by subbing the herbs with cumin and by replacing the quinoa and mushrooms with corn kernels and black beans. Use cheddar instead of parmesan, and add jalapeños for extra spice.
- As mentioned above, you can replace the beef with ground chicken or turkey.
- Try using a different kind of pepper, such as poblanos.
- You can replace half of the cottage cheese with ricotta for a creamier filling.
- Instead of Parmesan, try using Romano cheese or shredded mozzarella.
We hope you enjoy this Stuffed Peppers Without Rice recipe. If you make it, please share your experience and rate it below, and share the recipe with friends and family too!
Recipe
Stuffed Peppers Without Rice: Zesty and High-Protein
Ingredients
- 4 bell peppers seeds removed, sliced through the stems
- 2 tablespoon olive oil
- 2 cups mushrooms finely chopped (~ one 8 ounce container)
- 1 onion medium, diced
- 1 lb ground beef
- 2 teaspoon Diamond Crystal Kosher Salt
- 3 garlic cloves minced or crushed
- 1 teaspoon oregano, dried
- 1 teaspoon basil, dried optional
- 1 teaspoon sweet paprika
- 1 tablespoon balsamic vinegar optional
- 1 teaspoon tomato paste optional
- 1 can diced tomatoes 14.5 oz can, drained, reserve the liquid
- 1 cup quinoa cooked (about ⅓ cup dry)
- 1 cup cottage cheese low-fat
- black pepper to taste
- ¾ cup parmesan cheese shredded
Instructions
Prep the Peppers
- Preheat oven to 375°F (190°C).
- Prepare bell peppers by slicing in half through the stem and removing the membrane and seeds. Transfer the peppers to a parchment lined baking sheet or ceramic, oven safe dish.4 bell peppers
Cook Filling
- Heat olive oil in skillet set to medium heat. Sauté the onions for about 3 minutes.2 tbsp olive oil, 1 onion
- Add the mushrooms to the skillet and stir. Sauté for about 2-3 minutes.2 cups mushrooms
- Raise the burner to medium high heat and add the beef, breaking it up with a spatula. Cook until browned (drain excess fat if needed), about 4 minutes.1 lb ground beef
- Add the salt, garlic, oregano, basil, and paprika and stir into the beef mixture. Sauté 2 minutes, stirring constantly.2 tsp Diamond Crystal Kosher Salt, 3 garlic cloves, 1 tsp oregano, dried, 1 tsp basil, dried, 1 tsp sweet paprika
- Stir in the balsamic vinegar (optional), tomato paste and diced tomatoes. Simmer on medium heat for 5 minutes.1 tbsp balsamic vinegar, 1 tsp tomato paste, 1 can diced tomatoes
- Stir in cooked quinoa and remove the skillet from the heat. Allow to cool about 2 minutes.1 cup quinoa
- Fold in cottage cheese until evenly distributed. Add black pepper to taste.1 cup cottage cheese, black pepper
Stuff & Bake
- Spoon filling into peppers. Add a splash of reserved tomato liquid to the bottom of the baking dish.
- Cover with foil, bake 30 min.
- Uncover the dish and distribute the parmesan cheese evenly over each pepper. Bake for 10 minutes longer, until the peppers are tender and the tops are lightly browned and melty.¾ cup parmesan cheese
Nutrition
Dietitian Approved by Jen Birge, MS, RDN, CDCES
These stuffed bell peppers are more than just delicious—they’re a smart, glucose-friendly choice for balanced eating.
Each serving packs in 43 grams of protein, which not only helps keep you satisfied but also supports muscle health and steady energy.
And, with just 29 grams of carbohydrates and an impressive 6 grams of fiber, this dish is designed to promote better blood sugar control compared to traditional stuffed peppers made with rice.
You’ll also get three full servings of non-starchy vegetables, thanks to the bell peppers and hearty veggie-based filling.
Non-starchy veggies are rich in antioxidants, vitamins, and minerals that support heart health, lower inflammation, and help reduce the risk of chronic disease.
This nutrient-dense combination makes these peppers a fantastic option for anyone looking to enjoy a flavorful meal while improving insulin resistance.
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Jennifer says
I made these without the quinoa and added chopped mushrooms. Delicious!!