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

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.

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Prep Time 10

Cook Time 25

Servings: 6 Servings

Ingredients Equipment Method Notes

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

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

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.

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.