High Protein Stuffed Pepper Soup

You want a meal that doesn’t suck.

You want something that actually fills you up, doesn’t require a culinary degree, and leaves you with leftovers. Enter the High Protein Stuffed Pepper Soup. It takes everything you love about the classic baked dish—the savory beef, the sweet peppers, the tangy tomato—and dumps it into a single pot.

No fussy stuffing. No waiting for the oven. Just maximum flavor and fuel in minutes.

This isn’t just soup. It’s your new secret weapon for crushing your hunger and your protein goals without thinking twice.

What Makes This Recipe So Good

This recipe is a cheat code. It delivers the comfort and satisfaction of a fully-stuffed pepper without any of the tedious work.

You get all the flavor, minus the hassle.

The macros are insane. We’re talking about a meal that’s packed with protein to keep you full for hours and support your muscles. It’s also loaded with vegetables, giving you a serious micronutrient boost.

Who said healthy eating has to be boring?

It’s a one-pot wonder. You use a single pot from start to finish, which means cleanup is a joke. Less time washing dishes means more time for, well, anything else.

IMO, that’s a win-win.

Ingredients You’ll Need

• 1 tbsp olive oil
• 1 lb lean ground beef (90/10 or leaner)
• 1 yellow onion, diced
• 3 bell peppers, any color, chopped
• 3 cloves garlic, minced
• 1 (15 oz) can tomato sauce
• 1 (14.5 oz) can diced tomatoes, undrained
• 4 cups beef broth
• 1 cup cooked rice (white or brown)
• 2 tsp Italian seasoning
• Salt and black pepper to taste

Step-by-Step Instructions

1. Brown the Beef. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the ground beef and cook until it’s nicely browned, breaking it up with a spoon as it cooks. Drain off any excess fat.
   

   You’re building flavor here, don’t skip this step.

2. Sauté the Veggies. Add the diced onion and chopped bell peppers to the pot with the beef. Cook for about 5-7 minutes, until they begin to soften. Stir in the minced garlic and cook for one more minute until fragrant.
   

   Can you smell that? That’s the sound of victory.

3. Combine Everything. Pour in the tomato sauce, diced tomatoes, and beef broth. Add the Italian seasoning, salt, and pepper.
   

   Give everything a good stir to combine.

4. Simmer to Perfection. Bring the soup to a boil, then reduce the heat to low and let it simmer for at least 20-25 minutes. This allows the flavors to get to know each other and become best friends.
5. Add the Rice. Stir in the cooked rice and let it heat through for about 5 minutes. Taste and adjust seasoning if needed.
   

   FYI, this is the hardest part—waiting to eat it.

6. Serve. Ladle the soup into bowls. You can top it with a little shredded cheese or fresh parsley if you’re feeling fancy. Or just dive in as-is.
   

   No judgment.

Storage Instructions

Let the soup cool completely before you store it. Don’t be the person who puts a steaming pot directly in the fridge. You’ll ruin your food and your appliance’s mood.

Store it in an airtight container in the refrigerator for up to 4-5 days.

The flavors actually get better the next day, making this the ultimate meal prep champion.

For longer storage, freeze it for up to 3 months. Thaw it overnight in the fridge and reheat it on the stove or in the microwave. It’s like a gift from your past self.

Benefits of This Recipe

This soup is a protein powerhouse.

With over 25 grams of protein per serving, it keeps you full, supports muscle repair, and fuels your body efficiently. It’s the antithesis of a sad, flimsy salad.

It’s incredibly nutrient-dense. You’re getting a hefty dose of vitamins A and C from the bell peppers, along with other essential nutrients from the onions, garlic, and tomatoes.

Your body will thank you.

It’s the definition of convenience. One pot, minimal cleanup, and it makes a huge batch for lunches and dinners all week. You’re saving time, money, and your sanity.

Common Mistakes to Avoid

Using raw rice. Do not add uncooked rice directly to the soup.

It will absorb all the liquid and turn your soup into a stodgy, thick mess. Always use pre-cooked rice.

Overcooking the vegetables. You want your peppers to have a slight bite, not be complete mush. They continue to cook as the soup simmers, so don’t turn them to mush in the first step.

Skimping on seasoning. Taste your soup before you serve it.

Does it need more salt? More Italian seasoning? Be the boss of your broth.

Seasoning is not a suggestion.

Alternatives and Swaps

Not a beef person? Use ground turkey, chicken, or a plant-based ground crumble. The recipe works exactly the same way. You do you.

Want to cut carbs? Swap the rice for cauliflower rice. Add it in the last 5 minutes of cooking so it doesn’t get soggy. Easy.

Need more heat? Add a diced jalapeño with the bell peppers or a pinch of red pepper flakes.

Spice up your life, literally.

Frequently Asked Questions

Can I make this soup in a slow cooker?

Absolutely. Brown the beef and sauté the veggies in a skillet first for the best flavor. Then, dump everything except the rice into your slow cooker.

Cook on low for 6-8 hours or high for 3-4 hours. Stir in the cooked rice during the last 30 minutes.

What’s the best way to reheat the soup?

The stovetop is your best bet for even heating. Gently warm it over medium-low heat, stirring occasionally.

You can also use the microwave, but stir it well halfway through to avoid cold spots.

Can I use a different type of rice?

Yes, any cooked rice will work. Brown rice, white rice, even quinoa. Just make sure it’s already cooked.

Remember the cardinal rule: no raw rice in the pot.

My soup is too thick. How can I thin it out?

Simple. Just add a little more beef broth or even water until it reaches your desired consistency.

The rice will continue to absorb liquid, especially as leftovers, so don’t be shy.

Final Thoughts

This High Protein Stuffed Pepper Soup is more than a recipe. It’s a solution. It solves the “what’s for dinner” problem, the “I need to eat better” problem, and the “I hate doing dishes” problem all at once.

It’s proof that eating well doesn’t have to be complicated, expensive, or time-consuming.

You get a ridiculously delicious, nutrient-packed meal that works as hard as you do. So, what are you waiting for? Go make it.

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