Healthy Stuffed Pepper Casserole

The aroma of sizzling turkey and vibrant bell peppers fills the kitchen. It draws everyone in for a hearty family dinner. This healthy stuffed pepper casserole combines lean protein, wholesome brown rice, and fresh vegetables. It creates a comforting one-pot meal that’s both nutritious and satisfying. It’s the perfect way to enjoy the flavors of classic stuffed peppers. You avoid the fuss of hollowing them out.

Packed with spinach and fire-roasted tomatoes, this dish delivers bold, savory taste. It keeps things light and healthy. I love how it reheats beautifully for quick lunches during the week. This makes it ideal for busy moms juggling schedules. Serve it straight from the pot. You get easy cleanup after a long day.

Why You’ll Love This Recipe

• One-Pot Simplicity: Everything cooks together in a single Dutch oven. It saves time on prep and dishes for weeknight ease.
• Nutrient-Dense Comfort: Lean turkey and colorful veggies provide protein and vitamins. They come in a cozy, family-friendly format.
• Customizable Options: Swap proteins or add cheese varieties to suit dietary needs. You won’t sacrifice flavor.
• Make-Ahead Friendly: Preps quickly and stores well. It’s perfect for meal planning amid hectic routines.
• Flavorful and Filling: Brown rice absorbs savory spices. It creates tender, hearty bites that satisfy without heaviness.

Healthy Stuffed Pepper Casserole Ingredients

Choosing fresh bell peppers and lean turkey ensures vibrant colors and clean flavors. They shine in this dish. Fire-roasted tomatoes add a smoky depth without extra calories. Opting for quality ingredients like thawed spinach keeps the casserole light. Yet it stays packed with nutrients for a wholesome meal.

Extra virgin olive oil: Provides a subtle richness to sauté the aromatics. It prevents sticking during cooking.

Lean ground turkey: Offers a lean protein base that’s flavorful. It keeps the dish light compared to beef.

Yellow onion: Adds natural sweetness and depth to balance the spices. It softens nicely.

Italian seasoning: Infuses herbaceous notes that complement the peppers and tomatoes.

Ground cumin: Brings warm, earthy undertones for a subtle smoky twist.

Kosher salt: Enhances all flavors without overpowering the fresh vegetables.

Black pepper: Adds a mild kick to season the meat and veggies evenly.

Garlic: Delivers aromatic punch that blooms when cooked briefly.

Frozen chopped spinach: Boosts nutrition with greens that wilt seamlessly into the mix.

Red bell pepper: Contributes sweet, crisp texture and bright color to the casserole.

Green bell pepper: Offers a slightly bitter contrast that pairs well with the other veggies.

Water: Helps cook the rice to tender perfection without diluting flavors.

Fire-roasted diced tomatoes: Provides smoky acidity and juiciness to simmer everything together.

No-salt-added tomato sauce: Creates a smooth, tangy base that binds the ingredients.

Worcestershire sauce: Adds umami depth for a savory boost.

Uncooked brown rice: Absorbs flavors while delivering fiber for a hearty, wholesome bite.

Shredded mozzarella cheese: Melts into gooey topping for comforting finish.

Fresh cilantro or parsley: Optional garnish that adds fresh, herbaceous brightness.

Note: The complete list of ingredients and exact measurements can be found in the printable recipe card at the bottom of the post.

How to Make Healthy Stuffed Pepper Casserole

Step 1: Sauté the Base

Heat the olive oil in a large Dutch oven over medium heat. Then add the ground turkey and chopped onion. Cook while breaking up the meat until browned. The onion softens too, about 7 to 10 minutes. This builds a flavorful foundation for the casserole.

Step 2: Season the Mixture

Stir in the Italian seasoning, cumin, salt, pepper, and minced garlic. Cook for about 1 minute until fragrant. The spices toast lightly to release their aromas without burning. Keep stirring to coat the turkey evenly.

Step 3: Add Spinach and Peppers

Incorporate the thawed, squeezed-dry spinach. Break up any clumps with a fork. Then add the diced red and green bell peppers. The veggies integrate smoothly. They add color and freshness to the pan.

Step 4: Combine Liquids and Rice

Stir in the water, fire-roasted tomatoes with juices, tomato sauce, Worcestershire sauce, and rinsed brown rice. Do this until everything is well combined. This ensures the rice cooks evenly in the flavorful broth. Bring to a boil for a quick start.

Step 5: Simmer Until Tender

Reduce heat to low, cover, and simmer for 30 minutes. Uncover, stir to scrape any sticking rice from the bottom. Then re-cover and cook another 10 to 15 minutes. Do this until the rice is fully tender. The mixture thickens as it absorbs the liquids.

Step 6: Melt the Cheese and Serve

Remove from heat. Sprinkle mozzarella evenly over the top. Cover for a few minutes until melted and gooey. Garnish with cilantro or parsley if desired. Let it rest briefly for the best texture.

Pro Tips for Success

• Squeeze Spinach Well: Thaw and press out excess water thoroughly. This avoids a watery casserole texture.
• Rinse Rice First: Drain brown rice under cold water. It removes starch and prevents gumminess during simmering.
• Check Rice Doneness: Stir midway through the second simmer. This ensures even cooking and tender grains.
• Use a Heavy Pot: Opt for a Dutch oven. It maintains steady heat and avoids scorching the bottom.
• Gooey Cheese Trick: Cover after adding mozzarella. This traps steam for even, melty results without broiling.

How to Serve Healthy Stuffed Pepper Casserole

Garnishes

I like to sprinkle fresh chopped cilantro or parsley over the top right before serving. It adds a burst of green color and herbal freshness. A dollop of Greek yogurt can bring a cool, tangy contrast. It balances the warmth. These simple touches make the dish feel more vibrant and inviting.

Side Dishes

Pair this casserole with a crisp green salad dressed in light vinaigrette. It gives refreshing crunch alongside the hearty filling. Steamed broccoli or a side of whole-grain bread rounds out the meal. It adds extra fiber. Keep sides simple to let the peppers and turkey shine.

Creative Ways to Present

Spoon the healthy stuffed pepper casserole into individual oven-safe bowls. Broil briefly for a bubbly, restaurant-style finish. Layer it over a bed of quinoa for added protein in a deconstructed bowl. Family-style in the pot works great for casual gatherings. It encourages seconds.

Make Ahead and Storage

Storing Leftovers

I store leftovers in an airtight container in the refrigerator. They keep well for up to 3 days. Portion into single servings for easy grab-and-go meals during the week. This helps maintain the fresh flavors without sogginess.

Freezing

Freeze portions in freezer-safe bags or containers. Flatten them for quick thawing. It holds up for up to 2 months. The rice may soften slightly upon reheating. Label with dates to track freshness.

Reheating

Reheat in the microwave covered with a damp paper towel. It retains moisture. Stir halfway for even warming. For oven method, bake at 350 degrees Fahrenheit covered with foil. Do this until hot, about 15 to 20 minutes. This prevents drying out the edges while keeping the cheese melty.

Print