When the crisp air of fall settles in, there’s nothing more comforting than a steaming bowl of soup that warms you from the inside out. This High Protein Stuffed Pepper Soup is exactly that kind of dish—hearty, nourishing, and brimming with flavor. Imagine tender bell peppers, savory ground beef, wholesome rice, and rich tomato broth all simmering together to create the essence of a classic stuffed pepper… but in soup form.
What makes this recipe extra special is its balance of comfort and nutrition. Packed with lean protein and fiber, it’s a soup that feels indulgent while fueling your body. Many of my readers return to this recipe year after year because it’s not just delicious—it’s reliable, easy to prepare, and perfect for family dinners or meal prep.
Let’s dive into how you can make this cozy fall staple right in your own kitchen.
Why You’ll Love This High Protein Stuffed Pepper Soup
- Protein-packed: Thanks to lean ground beef (or ground turkey if you prefer), this soup delivers a hearty dose of protein that keeps you full longer.
- Classic flavors: If you love stuffed peppers, you’ll fall in love with their soupier cousin.
- One-pot wonder: Everything comes together in a single pot, making cleanup simple and stress-free.
- Family-friendly: This is the kind of recipe that pleases both kids and adults. Serve it with crusty bread or a sprinkle of cheese, and you’ve got a crowd-pleaser.
High Protein Stuffed Pepper Soup
- Total Time: 45 minutes
- Yield: 6 servings
Description
Everything you love about stuffed peppers, transformed into a cozy, one-pot soup that’s loaded with lean protein, colorful veggies, and wholesome rice. This nourishing and hearty recipe is a fall favorite the whole family will love.
Ingredients
- 1 pound lean ground beef (or ground turkey)
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 bell peppers, chopped (mix of red, green, and yellow)
- 3 cloves garlic, minced
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) tomato sauce
- 4 cups beef broth (or chicken broth)
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika (optional)
- Salt and black pepper, to taste
- 1 cup cooked brown rice (or white rice)
- Fresh parsley, chopped, for garnish
- Optional: Shredded mozzarella or cheddar cheese
- Optional: Crushed red pepper flakes
Instructions
- In a large soup pot or Dutch oven, heat olive oil over medium heat. Add ground beef and cook until browned, breaking it up with a wooden spoon. Drain excess fat.
- Add diced onion and bell peppers. Cook for 5–6 minutes until softened. Stir in garlic and cook for 1 more minute.
- Pour in diced tomatoes, tomato sauce, and broth. Stir in basil, oregano, smoked paprika, salt, and pepper. Bring to a gentle boil.
- Reduce heat to low, cover, and simmer for 30 minutes to blend flavors.
- Stir in cooked rice just before serving. Taste and adjust seasonings.
- Ladle into bowls, garnish with parsley, and top with cheese if desired. Serve warm with crusty bread.
Notes
Cook rice separately and add at the end to prevent sogginess. Use a mix of colorful peppers for visual appeal. For a creamy version, stir in Greek yogurt or a splash of cream. Freezes and reheats well—great for meal prep.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American-Inspired
Ingredients You’ll Need
To make High Protein Stuffed Pepper Soup, you’ll need a mix of pantry staples and fresh produce.
- 1 pound lean ground beef (or ground turkey for a lighter option)
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 bell peppers, chopped (use a mix of red, green, and yellow for color)
- 3 cloves garlic, minced
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) tomato sauce
- 4 cups beef broth (or chicken broth for a lighter flavor)
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika (optional, adds a subtle depth)
- Salt and black pepper, to taste
- 1 cup cooked brown rice (or white rice if preferred)
- Fresh parsley, chopped, for garnish
Optional add-ons:
- Shredded cheese (mozzarella or cheddar) for topping
- Crushed red pepper flakes for spice
Step-by-Step Instructions
Making this High Protein Stuffed Pepper Soup is straightforward. Follow these steps, and you’ll have a steaming bowl on the table in less than an hour.
Step 1: Brown the Meat
In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the ground beef and cook until browned, breaking it up with a wooden spoon. Drain any excess fat.
Step 2: Sauté the Vegetables
Add diced onion and chopped bell peppers to the pot. Cook for 5–6 minutes, until the vegetables start to soften. Stir in the garlic and cook for an additional minute until fragrant.
Step 3: Build the Flavor
Pour in the diced tomatoes, tomato sauce, and broth. Stir to combine. Add the dried basil, oregano, smoked paprika, salt, and pepper. Bring the mixture to a gentle boil.
Step 4: Simmer the Soup
Reduce heat to low, cover the pot, and let the soup simmer for 30 minutes. This allows the flavors to meld together beautifully.
Step 5: Add the Rice
Stir in the cooked rice just before serving. This keeps the grains from becoming too soft during cooking. Taste and adjust seasoning as needed.
Step 6: Serve and Enjoy
Ladle the soup into bowls, sprinkle with fresh parsley, and add optional cheese on top. Serve warm with crusty bread for dipping.
Tips for Success
- Cook rice separately: Adding rice at the very end keeps it from soaking up too much broth.
- Choose colorful peppers: A mix of red, yellow, and green peppers makes the soup visually appealing and adds flavor variety.
- Don’t skip the herbs: Basil and oregano give this soup its classic Italian-inspired profile.
- Make it creamy: For a creamier version, stir in ½ cup of plain Greek yogurt or a splash of heavy cream at the end.
Variations to Try
One of the joys of this recipe is how adaptable it is. Here are a few ways to make it your own:
Gluten-Free Version
This recipe is naturally gluten-free as long as you use certified gluten-free broth.
Low-Carb Option
Swap the rice for cauliflower rice to reduce carbs without sacrificing texture.
Vegetarian Twist
Replace the beef with cooked lentils or plant-based ground meat for a protein-rich vegetarian version.
Spicy Kick
Add a diced jalapeño along with the peppers or stir in red pepper flakes for extra heat.
Cheese-Lover’s Dream
Stir shredded mozzarella directly into the soup before serving for extra cheesy goodness.
Storage and Meal Prep Tips
One of the best things about High Protein Stuffed Pepper Soup is how well it keeps.
- Refrigerator: Store cooled soup in an airtight container for up to 4 days.
- Freezer: This soup freezes beautifully. Portion into freezer-safe containers and store for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheating: Warm gently on the stovetop over medium heat or microwave in short bursts, stirring often. Add a splash of broth if the soup thickens too much.
Meal prep tip: Cook the rice separately and store it in its own container. Add it to each serving when reheating to prevent sogginess.
Why This Soup is a Seasonal Must-Have
As the days get shorter and colder, meals that feel hearty yet nourishing become essential. High Protein Stuffed Pepper Soup checks all the boxes—it’s colorful, filling, easy to make, and deeply satisfying. Whether you’re cooking for a busy weeknight dinner, preparing a big batch for Sunday meal prep, or serving friends around the table, this recipe delivers every time.
It’s one of those dishes that invites you to slow down, savor each spoonful, and feel grateful for the simple joys of homemade food.
Final Thoughts
If you’re looking for a recipe that’s equal parts cozy and nutritious, this High Protein Stuffed Pepper Soup deserves a spot on your fall cooking list. It’s approachable enough for beginners yet satisfying enough to impress seasoned home cooks. And once you’ve tried it, chances are it will become one of your family’s favorite go-to soups.
So grab your biggest pot, some fresh bell peppers, and let’s make this hearty, protein-packed comfort food together.