High-Protein Stuffed Pepper Power Soup – A hearty, muscle-fueling bowl inspired by classic stuffed peppers

🎉 Introduction

High-Protein Stuffed Pepper Power Soup takes everything you love about classic stuffed peppers — tender peppers, savory meat, tomatoes, herbs, and rice — and transforms it into a warm, comforting, protein-packed soup that’s perfect for fueling your day.

This hearty one-pot meal is made with lean ground turkey, fiber-rich beans, and nutrient-dense vegetables, creating a balanced bowl that’s filling without being heavy. It’s ideal for meal prep, post-workout refueling, or any night you want a cozy, nourishing soup that keeps you satisfied for hours.

🧰 Equipment Needed

• Large soup pot or Dutch oven
• Cutting board & knife
• Wooden spoon or spatula
• Measuring cups & spoons
• Ladle
• Small pot (optional for cooking rice separately)

🛒 Ingredients

Protein & Aromatics

• 1 tablespoon olive oil
• 1 pound lean ground turkey or chicken
• 1 medium onion, diced
• 3 cloves garlic, minced

Vegetables

• 3 bell peppers (red, yellow, green), diced
• 1 medium carrot, diced
• 2 celery stalks, diced

Broth & Tomato Base

• 1 can (14.5 oz) diced tomatoes
• 1 can (15 oz) tomato sauce
• 4 cups chicken broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• ½ teaspoon smoked paprika
• ½ teaspoon black pepper
• Salt to taste

Protein & Carbs

• 1 can (15 oz) white beans or kidney beans, drained & rinsed
• 1–1½ cups cooked rice, quinoa, or cauliflower rice
• Optional: ½ cup cottage cheese blended smooth (for extra protein + creaminess)

Final Touches

• Fresh parsley or basil
• A sprinkle of mozzarella or dairy-free cheese (optional)

👩‍🍳 Directions

Step 1: Brown the meat

Heat olive oil in a large soup pot over medium heat.
Add ground turkey and cook until browned, breaking it apart.
Season lightly with salt and pepper.

Step 2: Add aromatics

Stir in onion, carrot, and celery.
Cook 5–6 minutes until softened.
Add garlic and cook 1 minute more.

Step 3: Add peppers & spices

Add diced bell peppers, oregano, basil, smoked paprika, and pepper.
Cook 3 minutes to release flavor.

Step 4: Build the broth

Pour in diced tomatoes, tomato sauce, and chicken broth.
Stir well and bring to a gentle boil.

Step 5: Simmer

Reduce heat and simmer 15–20 minutes until peppers are tender.

Step 6: Add beans & rice

Stir in beans and cooked rice (or quinoa/cauliflower rice).
Simmer 5 more minutes.

Step 7: Boost protein (optional)

For extra creaminess and high protein, stir in blended cottage cheese.
Let it warm gently without boiling.

Step 8: Serve

Ladle into bowls and top with parsley or mozzarella if desired.

🍽️ Servings & Timing

• Serves: 6
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes

🧊 Storage & Reheating

• Refrigerate for 4–5 days.
• Reheat on medium-low heat; add broth if it thickens.
• Freezes well for up to 3 months — freeze without rice for best texture.

🥄 Variations

• Ultra High-Protein Version
  Add ½–1 cup egg whites in the last 5 minutes on LOW heat.
• Low-Carb Version
  Use cauliflower rice instead of regular rice.
• Spicy Stuffed Pepper Soup
  Add jalapeño, chili flakes, or hot paprika.
• Veggie-Loaded Version
  Add zucchini, spinach, or mushrooms.
• Cheesy “Casserole” Style
  Stir in mozzarella or parmesan at the end.

❓ 10 FAQs

1. Can I use ground chicken instead of turkey?
   Absolutely — both keep the soup lean and high in protein.
2. Can I add uncooked rice?
   Yes, but increase broth and let it cook 12–15 extra minutes.
3. What’s the best pepper combo?
   A mix of red and yellow for sweetness plus green for classic flavor.
4. Can I make it dairy-free?
   Yes — skip cheese and cottage cheese or use dairy-free versions.
5. How do I make it thicker?
   Add more rice or simmer longer uncovered.
6. Can I add pasta instead of rice?
   Yes — use small shapes like ditalini or orzo.
7. Can this be made vegetarian?
   Use plant-based ground “meat” and vegetable broth.
8. Does cottage cheese change the flavor?
   No — once blended, it melts in smoothly and tastes neutral.
9. Can I freeze this soup?
   Yes — freeze without rice or add cooked rice later.
10. Is this good for meal prep?
    Excellent — it reheats beautifully and stays filling.

🏁 Conclusion

High-Protein Stuffed Pepper Power Soup is the perfect combination of hearty comfort and nourishing ingredients. Packed with lean protein, colorful vegetables, flavorful broth, and customizable add-ins, it’s a recipe that fuels your body while warming your soul. Whether for weekly meal prep or a cozy dinner, this soup delivers satisfaction in every spoonful.

High-Protein Stuffed Pepper Power Soup – A hearty, muscle-fueling bowl inspired by classic stuffed peppers

High-Protein Stuffed Pepper Power Soup takes everything you love about classic stuffed peppers — tender peppers, savory meat, tomatoes, herbs, and rice — and transforms it into a warm, comforting, protein-packed soup that’s perfect for fueling your day. This hearty one-pot meal is made with lean ground turkey, fiber-rich beans, and nutrient-dense vegetables, creating a balanced bowl that’s filling without being heavy. It’s ideal for meal prep, post-workout refueling, or any night you want a cozy, nourishing soup that keeps you satisfied for hours.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Servings: 6 Servings

Ingredients Equipment Method Notes

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Ingredients

  

Protein & Aromatics

• 1 tablespoon olive oil
• 1 pound lean ground turkey or chicken
• 1 medium onion diced
• 3 cloves garlic minced

Vegetables

• 3 bell peppers red, yellow, green, diced
• 1 medium carrot diced
• 2 celery stalks diced

Broth & Tomato Base

• 1 can 14.5 oz diced tomatoes
• 1 can 15 oz tomato sauce
• 4 cups chicken broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• ½ teaspoon smoked paprika
• ½ teaspoon black pepper
• Salt to taste

Protein & Carbs

• 1 can 15 oz white beans or kidney beans, drained & rinsed
• 1 –1½ cups cooked rice quinoa, or cauliflower rice
• Optional: ½ cup cottage cheese blended smooth for extra protein + creaminess

Final Touches

• Fresh parsley or basil
• A sprinkle of mozzarella or dairy-free cheese optional

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Discover warm, delicious, home-style meals — fresh recipes added every day inside Jacky’s Kitchen.

Coming Soon

Equipment

• Large soup pot or Dutch oven
• Cutting board & knife
• Wooden spoon or spatula
• Measuring cups & spoons
• Ladle
• Small pot (optional for cooking rice separately)

Method

 

Step 1: Brown the meat

1. Heat olive oil in a large soup pot over medium heat.
2. Add ground turkey and cook until browned, breaking it apart.
3. Season lightly with salt and pepper.

Step 2: Add aromatics

1. Stir in onion, carrot, and celery.
2. Cook 5–6 minutes until softened.
3. Add garlic and cook 1 minute more.

Step 3: Add peppers & spices

1. Add diced bell peppers, oregano, basil, smoked paprika, and pepper.
2. Cook 3 minutes to release flavor.

Step 4: Build the broth

1. Pour in diced tomatoes, tomato sauce, and chicken broth.
2. Stir well and bring to a gentle boil.

Step 5: Simmer

1. Reduce heat and simmer 15–20 minutes until peppers are tender.

Step 6: Add beans & rice

1. Stir in beans and cooked rice (or quinoa/cauliflower rice).
2. Simmer 5 more minutes.

Step 7: Boost protein (optional)

1. For extra creaminess and high protein, stir in blended cottage cheese.
2. Let it warm gently without boiling.

Step 8: Serve

1. Ladle into bowls and top with parsley or mozzarella if desired.

Notes

🧊 Storage & Reheating

Refrigerate for 4–5 days.

Reheat on medium-low heat; add broth if it thickens.

Freezes well for up to 3 months — freeze without rice for best texture.

🥄 Variations

Ultra High-Protein Version
Add ½–1 cup egg whites in the last 5 minutes on LOW heat.

Low-Carb Version
Use cauliflower rice instead of regular rice.

Spicy Stuffed Pepper Soup
Add jalapeño, chili flakes, or hot paprika.

Veggie-Loaded Version
Add zucchini, spinach, or mushrooms.

Cheesy “Casserole” Style
Stir in mozzarella or parmesan at the end.

❓ 10 FAQs

Can I use ground chicken instead of turkey?
Absolutely — both keep the soup lean and high in protein.

Can I add uncooked rice?
Yes, but increase broth and let it cook 12–15 extra minutes.

What’s the best pepper combo?
A mix of red and yellow for sweetness plus green for classic flavor.

Can I make it dairy-free?
Yes — skip cheese and cottage cheese or use dairy-free versions.

How do I make it thicker?
Add more rice or simmer longer uncovered.

Can I add pasta instead of rice?
Yes — use small shapes like ditalini or orzo.

Can this be made vegetarian?
Use plant-based ground “meat” and vegetable broth.

Does cottage cheese change the flavor?
No — once blended, it melts in smoothly and tastes neutral.

Can I freeze this soup?
Yes — freeze without rice or add cooked rice later.

Is this good for meal prep?
Excellent — it reheats beautifully and stays filling.

🏁 Conclusion

High-Protein Stuffed Pepper Power Soup is the perfect combination of hearty comfort and nourishing ingredients. Packed with lean protein, colorful vegetables, flavorful broth, and customizable add-ins, it’s a recipe that fuels your body while warming your soul. Whether for weekly meal prep or a cozy dinner, this soup delivers satisfaction in every spoonful.