Healthy Turkey & Spinach Stuffed Peppers – A Simple, Satisfying Weeknight Dinner

These Healthy Turkey & Spinach Stuffed Peppers are hearty, bright, and surprisingly easy to make. They’re packed with lean protein, tender veggies, and cozy flavors that feel like comfort food without the heaviness. If you love a meal that looks impressive but doesn’t require restaurant-level skills, this one is for you.

The filling comes together on the stovetop in minutes, and the oven does the rest. It’s a great make-ahead option and a smart way to get more greens onto your plate.

Healthy Turkey & Spinach Stuffed Peppers - A Simple, Satisfying Weeknight Dinner

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 4 large bell peppers (any color), tops sliced off and seeds removed
• 1 pound lean ground turkey (93% lean works well)
• 1 tablespoon olive oil
• 1 small yellow onion, finely diced
• 3 cloves garlic, minced
• 1 cup cooked brown rice or quinoa
• 1 (14.5-ounce) can diced tomatoes, drained
• 2 cups fresh spinach, roughly chopped (or 1 cup frozen spinach, thawed and squeezed dry)
• 1 teaspoon dried Italian seasoning
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional, for heat)
• 1/2 cup low-sodium chicken broth or water
• 1/2 to 3/4 cup shredded mozzarella or part-skim Monterey Jack (optional)
• 2 tablespoons grated Parmesan (optional)
• Fresh parsley or basil, chopped, for garnish (optional)

Method

 

1. Prep the peppers: Preheat your oven to 375°F (190°C). Slice off the tops of the bell peppers and scoop out seeds and membranes. If they wobble, shave a thin slice off the bottom to help them stand upright.
2. Soften the peppers (optional but recommended): Place peppers in a baking dish, add 1/4 cup water to the bottom, cover with foil, and bake for 10 minutes. This gives them a head start so they’re tender by the end.
3. Sauté the aromatics: Heat olive oil in a large skillet over medium heat. Add onion and cook 3–4 minutes until softened. Stir in garlic and cook 30 seconds until fragrant.
4. Cook the turkey: Add the ground turkey, breaking it up with a spoon. Season with salt, pepper, Italian seasoning, smoked paprika, and red pepper flakes if using. Cook until browned and no longer pink, about 5–7 minutes.
5. Add tomatoes and spinach: Stir in the drained diced tomatoes. Fold in the chopped spinach and cook until wilted, about 2 minutes (or until any excess moisture cooks off if using frozen spinach).
6. Stir in the grain: Add the cooked brown rice or quinoa. Taste and adjust seasoning with more salt or pepper as needed. The mixture should be savory and well-seasoned.
7. Fill the peppers: Drain any water from the baking dish. Spoon the turkey mixture into the peppers, packing it in gently. Leave a little room at the top if you plan to add cheese.
8. Add moisture for baking: Pour the chicken broth or water into the bottom of the baking dish to help steam the peppers and keep them tender.
9. Bake: Cover the dish with foil and bake for 20 minutes. Uncover, sprinkle mozzarella and Parmesan on top if using, and bake another 8–10 minutes until the cheese melts and the peppers are fork-tender.
10. Finish and serve: Let the peppers rest for 5 minutes. Garnish with chopped parsley or basil. Serve warm.

What Makes This Recipe So Good

• Light but filling: Lean ground turkey and spinach deliver protein and fiber that keep you satisfied without feeling weighed down.
• Balanced flavors: Garlic, onion, tomatoes, and Italian herbs bring warmth, while the peppers add a natural sweetness.
• Family-friendly: Mild spices make it approachable for everyone, but you can easily add heat if you like.
• Meal-prep friendly: They reheat well and hold up nicely in the fridge for a few days.
• Flexible: Swap grains, cheeses, or seasonings to match your pantry or preferences.

Ingredients

• 4 large bell peppers (any color), tops sliced off and seeds removed
• 1 pound lean ground turkey (93% lean works well)
• 1 tablespoon olive oil
• 1 small yellow onion, finely diced
• 3 cloves garlic, minced
• 1 cup cooked brown rice or quinoa
• 1 (14.5-ounce) can diced tomatoes, drained
• 2 cups fresh spinach, roughly chopped (or 1 cup frozen spinach, thawed and squeezed dry)
• 1 teaspoon dried Italian seasoning
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional, for heat)
• 1/2 cup low-sodium chicken broth or water
• 1/2 to 3/4 cup shredded mozzarella or part-skim Monterey Jack (optional)
• 2 tablespoons grated Parmesan (optional)
• Fresh parsley or basil, chopped, for garnish (optional)

Step-by-Step Instructions

1. Prep the peppers: Preheat your oven to 375°F (190°C). Slice off the tops of the bell peppers and scoop out seeds and membranes.

   If they wobble, shave a thin slice off the bottom to help them stand upright.

2. Soften the peppers (optional but recommended): Place peppers in a baking dish, add 1/4 cup water to the bottom, cover with foil, and bake for 10 minutes. This gives them a head start so they’re tender by the end.
3. Sauté the aromatics: Heat olive oil in a large skillet over medium heat. Add onion and cook 3–4 minutes until softened.

   Stir in garlic and cook 30 seconds until fragrant.

4. Cook the turkey: Add the ground turkey, breaking it up with a spoon. Season with salt, pepper, Italian seasoning, smoked paprika, and red pepper flakes if using. Cook until browned and no longer pink, about 5–7 minutes.
5. Add tomatoes and spinach: Stir in the drained diced tomatoes.

   Fold in the chopped spinach and cook until wilted, about 2 minutes (or until any excess moisture cooks off if using frozen spinach).

6. Stir in the grain: Add the cooked brown rice or quinoa. Taste and adjust seasoning with more salt or pepper as needed. The mixture should be savory and well-seasoned.
7. Fill the peppers: Drain any water from the baking dish.

   Spoon the turkey mixture into the peppers, packing it in gently. Leave a little room at the top if you plan to add cheese.

8. Add moisture for baking: Pour the chicken broth or water into the bottom of the baking dish to help steam the peppers and keep them tender.
9. Bake: Cover the dish with foil and bake for 20 minutes. Uncover, sprinkle mozzarella and Parmesan on top if using, and bake another 8–10 minutes until the cheese melts and the peppers are fork-tender.
10. Finish and serve: Let the peppers rest for 5 minutes.

    Garnish with chopped parsley or basil. Serve warm.

Storage Instructions

• Refrigerator: Store cooled stuffed peppers in an airtight container for up to 4 days.
• Freezer: Wrap each pepper tightly in plastic wrap, then foil, or use a freezer-safe container. Freeze up to 3 months.

  Thaw overnight in the fridge before reheating.

• Reheating: Reheat in a 350°F (175°C) oven for 15–20 minutes, covered, or microwave on medium power in 60–90 second intervals until hot.

Benefits of This Recipe

• High in protein: Ground turkey helps support muscle repair and steady energy.
• Veggie-loaded: Spinach and peppers bring fiber, vitamins A and C, and antioxidants.
• Smarter carbs: Brown rice or quinoa adds whole-grain goodness that keeps you full longer.
• Portion control built in: One pepper is a neat, individual serving.
• Low on fuss, big on flavor: Everyday pantry spices create a satisfying, savory profile.

What Not to Do

• Don’t skip seasoning the filling: The peppers are mild, so the filling needs to be well-seasoned to shine.
• Don’t leave excess liquid: If the filling looks watery (especially with frozen spinach), cook it down. Too much moisture can make the peppers soggy.
• Don’t overbake: Overcooked peppers collapse and lose their texture. Check for tenderness with a fork near the end.
• Don’t pack the filling too tightly: It should be snug but not compacted, so it heats evenly.
• Don’t forget a little moisture in the pan: A splash of broth prevents dry, leathery peppers.

Recipe Variations

• Mexican-inspired: Swap Italian seasoning for cumin and chili powder.

  Use fire-roasted tomatoes, black beans, cilantro, and a sprinkle of cheddar.

• Mediterranean twist: Add chopped olives, sun-dried tomatoes, oregano, and crumbled feta. Finish with lemon zest.
• Low-carb: Replace rice or quinoa with riced cauliflower. Sauté it for a few minutes before mixing into the filling.
• Dairy-free: Skip the cheese and add a dollop of dairy-free pesto or a drizzle of olive oil before serving.
• Extra veggies: Stir in diced zucchini, mushrooms, or carrots.

  Sauté them with the onion to remove moisture.

• Spicy version: Add chopped jalapeño to the onions, and finish with pepper jack cheese and hot sauce.
• Saucy finish: Spoon a little marinara over the filled peppers before baking for a richer, cozier vibe.

FAQ

Do I need to cook the rice or quinoa first?

Yes. Use fully cooked grains so the filling comes together quickly and bakes evenly. Leftover rice or quinoa works perfectly here.

Can I use ground chicken or beef instead of turkey?

Absolutely.

Ground chicken is a lateral swap. Ground beef adds more richness; just drain any excess fat before adding tomatoes and spinach.

How do I keep the peppers from tipping over?

Choose flat-bottom peppers when possible. If they wobble, trim a very thin slice off the bottom to create a stable base without cutting through.

Should I blanch the peppers first?

It’s optional.

Pre-baking them for 10 minutes under foil softens them nicely and shortens the final bake time. If you like a firmer pepper, skip this step.

What’s the best color pepper to use?

Use what you like. Red, orange, and yellow are sweeter and great with turkey.

Green peppers are more savory and slightly bitter, which some people love.

How can I make this recipe gluten-free?

It’s naturally gluten-free as written, assuming your broth and spices are certified gluten-free. Stick with rice or quinoa and you’re set.

Can I make these ahead?

Yes. Assemble the stuffed peppers up to a day ahead, cover, and refrigerate.

Bake an extra 5–10 minutes if going straight from the fridge.

What should I serve with them?

A simple green salad, roasted broccoli, or garlic green beans pairs well. For something cozy, add a side of crusty bread or a light soup.

Final Thoughts

Healthy Turkey & Spinach Stuffed Peppers are the kind of recipe you keep on repeat: simple, nourishing, and adaptable. With a few pantry staples and fresh peppers, you can put together a dinner that feels special on a weeknight.

Keep the base recipe handy, then swap spices, grains, or cheese to keep it interesting. Whether you’re meal-prepping or feeding a crowd, this dependable classic has you covered. Enjoy every colorful, savory bite.