Low-Sodium Stuffed Peppers
This Low-Sodium Stuffed Peppers recipe combines sweet, tender bell peppers with a delicious filling of hearty brown rice, savory ground turkey, and juicy chopped vegetables. Packed with the best flavor and nutrients, it’s everything you need for a bold, satisfying, and healthy meal.
Approximate sodium per serving: 86mg
Why I Love These Stuffed Bell Peppers
Delicious stuffed peppers are a classic recipe that never goes out of style. They look great, taste amazing, and are one of my favorite ways to use up ground meat.
The catch? If you’re prioritizing low sodium recipes (like my Low Sodium Beef Stew or Low Sodium Lemon Chicken, for instance), the canned tomato sauce and cheese can really bump up the sodium levels.
But not with these low-sodium stuffed peppers! With a few tweaks, I turned this beloved comfort food into a healthy stuffed pepper recipe made with canned, no-salt-added diced tomatoes and low-sodium mozzarella cheese.
Sweet, savory, and satisfying, this bell pepper recipe is a great option for health-conscious cooks looking to reduce sodium without sacrificing that precious flavor.
Sodium Notes by Alex G., Registered Dietitian
Popular brands of frozen stuffed peppers have about 750-900 mg of sodium per serving, and even a traditional recipe made at home is often quite high in sodium. A typical recipe contains added salt from many sources: table salt, tomato sauce or diced tomatoes that contain added sodium, and seasoning blends with sneaky extra sodium.
This recipe keeps sodium per serving at a fraction of the sodium of other recipes by using no-added sodium herby Italian seasoning with savory garlic powder and bright black pepper, no-salt-added tomatoes, and a healthy dose of fresh vegetables. Best of all, the taste profile is easily customizable with other fresh or dried herbs and seasoning powder blends.
Ingredients You’ll Need
- Bell peppers: Red bell peppers, yellow bell peppers, green peppers, you name it — any color pepper will taste delicious!
- Ground turkey: I like to use leaner meat like ground turkey, but lean ground beef works just as well!
- Uncooked brown rice: Brown rice has more nutrients and fiber than white rice, plus it’s super easy to cook.
- White onion: Chopped onion is a great way to add flavorful aromatics to the filling.
- Zucchini: Adding chopped zucchini to the filling adds extra veggies and texture.
- No-salt-added diced tomatoes: You can get these in a can. Make sure they are undrained so you get all the liquid and flavor.
- Seasoning: Italian seasoning, garlic powder, and black pepper add a ton of flavor to the filling.
Optional Extra Ingredients
- Shredded, low-sodium mozzarella cheese
- Fresh herbs like basil, parsley, or cilantro for garnish
- Crushed red pepper flakes for a little extra kick
Preparation
Start by preheating the oven to 375°F. Then, cut the bell peppers in half lengthwise, removing the seeds and ribs. Arrange them cut-side up in a baking dish lightly sprayed with nonstick cooking spray.
Cook the rice according to the package instructions and set aside.
Heat a large skillet over medium heat. Add the ground turkey, chopped onion, and zucchini. Cook for 5–8 minutes, breaking up the turkey as it browns, until the vegetables are softened and the meat is fully cooked.
Next, stir in the diced tomatoes (including the liquid), Italian seasoning, garlic powder, and black pepper. Cover and simmer for 5 minutes.
Cooking
In a large bowl, mix the cooked rice with the turkey and vegetable mixture. Stir well to combine.
Generously fill each pepper half with the rice and turkey mixture.
Next, cover the baking dish with aluminum foil and bake for 15 minutes. Remove the foil and bake for an additional 15–20 minutes or until the peppers are tender.
If desired, sprinkle shredded low-sodium mozzarella cheese over the top of the peppers during the last 2–3 minutes of baking, allowing it to melt.
Serving
Once out of the oven, garnish with fresh herbs and crushed red pepper flakes if desired. Serve hot and enjoy!
Ways to Enjoy Low-Sodium Stuffed Peppers
These low-sodium stuffed peppers make creating healthy meals so fun and easy!
I love enjoying this great recipe with a side of Low-Sodium Mashed Potatoes. Ground meat just goes so well with this fluffy and creamy side dish! You could also serve the stuffed peppers with a light and vibrant side salad to balance out the heartiness of the dish.
Storage & Reheating
These stuffed peppers make great leftovers! Store them in an airtight container in the fridge for up to 3 days. To reheat, place them on a microwave-safe dish and heat for 2-3 minutes or until warmed through. You can also reheat them in the oven at 350°F for about 10 minutes.
More Delicious Low-Sodium Recipes
- Low Sodium Instant Pot Turkey Chili
- Low Sodium Meatloaf
- Low Sodium Balsamic Chicken and Zoodles
- Easy Low Sodium Ranch Dressing
Low-Sodium Stuffed Peppers
These low-sodium stuffed peppers are made with lean ground turkey, brown rice, and fresh vegetables, creating a balanced meal with rich flavors and hearty texture—all without the extra salt.
- Total Time: 1 hour
- Yield: 4 servings
Ingredients
- 4 large bell peppers (any color)
- 1 pound ground turkey (or lean ground beef)
- 1/2 cup uncooked brown rice
- 1 small white onion (chopped)
- 1 zucchini (chopped)
- 1 14.5 oz can no-salt-added diced tomatoes, undrained
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- Optional: 1/4 cup shredded low-sodium mozzarella cheese
Instructions
- Preheat the oven to 375°F. Cut the bell peppers in half lengthwise, removing the seeds and ribs. Arrange them cut-side up in a baking dish lightly sprayed with nonstick cooking spray.
- Cook the rice according to the package instructions and set aside.
- Heat a skillet over medium heat. Add the ground turkey, chopped onion, and zucchini. Cook for 5–8 minutes, breaking up the turkey as it browns, until the vegetables are softened and the meat is fully cooked.
- Stir in the diced tomatoes (including the liquid), Italian seasoning, garlic powder, and black pepper. Cover and simmer for 5 minutes.
- In a large bowl, mix the cooked rice with the turkey and vegetable mixture. Stir well to combine.
- Generously fill each pepper half with the rice and turkey mixture.
- Cover the baking dish with foil and bake for 15 minutes. Remove the foil and bake for an additional 15–20 minutes or until the peppers are tender.
- If desired, sprinkle shredded low-sodium mozzarella cheese over the peppers during the last 2–3 minutes of baking, allowing it to melt.
Notes
Approximate sodium content: 86mg per serving
Nutrition information is estimated and may vary depending on the specific brands and ingredients used.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Dinner
- Method: Oven
- Cuisine: Italian
- Diet: Low Salt