Low Sodium Stuffed Peppers Recipe — Colorful & Comforting

Stuffed peppers are one of those meals that look impressive on the table but are surprisingly straightforward to put together. Colorful bell peppers act as edible bowls, holding a hearty filling of rice, seasoned ground meat, and vegetables. They bake up tender with slightly crisp edges, and everyone gets their own personal pepper.

The tricky part with stuffed peppers is usually the sodium. Canned tomato sauce, pre-seasoned rice mixes, and packaged taco seasoning can push a single serving way higher than you might expect. This version builds flavor from fresh vegetables, herbs, and spices instead, so you get all the comfort without the salt load.

In this recipe: colorful one-dish dinner, ~165 mg sodium per serving, serves 6, about 1 hour 10 minutes total.

Why You’ll Love This Recipe

• Naturally portioned — each person gets their own pepper, which makes plating effortless.
• Customizable filling — swap ground beef for turkey, add beans, or use cauliflower rice for a lower-carb version.
• Makes great leftovers — reheat in the microwave or oven, and they hold their shape well.
• No canned soup needed — the filling gets its moisture from the tomatoes and vegetables, not a high-sodium sauce base.

Ingredients

The Peppers

• 6 medium bell peppers (mix of red, yellow, orange)

The Filling

• 1 lb (450 g) ground beef (or turkey)
• 1 cup long-grain white rice, uncooked
• 1 can (14 oz / 400 g) diced tomatoes, no salt added, drained
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 cup low-sodium chicken or vegetable broth (<140 mg per cup)
• ¼ cup fresh parsley, chopped
• 2 tbsp fresh oregano, chopped (or 2 tsp dried)
• 1 tsp cumin
• 1 tsp onion powder
• ½ tsp black pepper
• ¼ tsp red pepper flakes (optional)

Topping

• ¼ cup shredded cheddar cheese (optional — adds ~170 mg sodium per 1 oz)
• Extra fresh parsley for garnish

Instructions

1. Preheat and prep peppers. Preheat oven to 375°F (190°C). Slice the tops off each bell pepper and remove seeds and ribs. If peppers wobble, trim a thin slice off the bottom so they sit flat (be careful not to cut through).
2. Cook the rice. Combine uncooked rice and ½ cup of broth in a small pot. Bring to a boil, reduce heat, cover, and simmer 18 minutes. Fluff with a fork and set aside.
3. Brown the meat. Heat a large skillet over medium-high heat. Crumble in ground beef and cook until browned, breaking it apart as it cooks. Drain excess fat if needed.
4. Add aromatics. Add diced onion to the skillet. Cook 5 minutes until softened. Add garlic and cook 1 more minute.
5. Combine filling. Stir in cooked rice, drained diced tomatoes, remaining ½ cup broth, parsley, oregano, cumin, onion powder, black pepper, and red pepper flakes. Simmer 2–3 minutes until most liquid is absorbed. Taste and adjust pepper.
6. Stuff and bake. Spoon filling loosely into each pepper (do not pack tightly — rice expands). Place peppers in a 9×13 inch baking dish. Add ¼ inch water to the bottom of the dish (helps steam the peppers). Cover with foil and bake 35 minutes.
7. Add topping (optional). Uncover, sprinkle cheese over each pepper if using, and return to oven 5–7 minutes until melted. Garnish with fresh parsley and serve.

Recipe Tips

• Choose firm peppers. Peppers that feel heavy for their size and have smooth skin tend to hold up best during baking.
• Do not overstuff. Leave some room at the top — the rice swells slightly as it absorbs moisture during baking.
• Water in the pan matters. That shallow layer of water creates steam so the peppers soften without drying out.
• Make it vegetarian. Swap the beef for an extra can of drained beans (kidney or black beans work well) and use vegetable broth.

FAQ

Can I prepare these ahead?

Yes. You can stuff the peppers up to a day ahead, cover tightly, and refrigerate. You may need to add 5–10 extra minutes to the baking time since they will be cold going into the oven.

What if I cannot find no-salt-added tomatoes?

Use regular diced tomatoes but drain them very well and rinse briefly. This removes some (but not all) of the sodium. Adjust other seasonings to compensate for any lost flavor.

Can I freeze stuffed peppers?

Yes. Bake as directed, cool completely, then wrap individually and freeze for up to 3 months. Thaw and reheat at 350°F until warmed through.

More low sodium recipes: Low Sodium Sheet Pan Dinner, Low Sodium 5-Ingredient Recipes.

Nutrition (per serving, makes 6)

• Calories: ~340 kcal
• Sodium: ~165 mg (without cheese)
• Protein: ~22 g
• Fat: ~11 g
• Carbohydrates: ~38 g

Sodium value is an estimate based on ingredients used. Adding cheese will increase sodium by roughly 170 mg per ounce. This recipe is designed for home cooking and is not a substitute for medical nutrition therapy.