Stuffed bell peppers are a hearty, wholesome, and balanced meal ideal for managing blood sugar levels. This version swaps out carb-heavy fillers for nutrient-dense ingredients, making it perfect for those with type 2 diabetes or anyone seeking a low-glycemic meal.
Why This Recipe Works for Diabetics
- Low in refined carbs: Uses brown rice or cauliflower rice.
- Balanced macros: Contains protein, fiber, and healthy fats.
- Packed with veggies: Rich in vitamins, minerals, and antioxidants.
- Customizable: Easily adapted to fit different dietary needs.
Ingredients (Serves 4)
- 4 large bell peppers (any color), tops cut off and seeds removed
- 1 tablespoon olive oil
- 1/2 medium yellow onion, diced
- 2 garlic cloves, minced
- 1 cup lean ground turkey or chicken (or plant-based ground)
- 1/2 cup canned diced tomatoes (no sugar added)
- 1/2 cup cooked brown rice or cauliflower rice
- 1/2 cup black beans, rinsed and drained (optional, adds fiber)
- 1 teaspoon Italian seasoning or cumin (based on flavor profile)
- Salt and black pepper to taste
- 1/4 cup shredded reduced-fat cheese (optional)
- Fresh parsley or cilantro, chopped (for garnish)
Instructions
Step 1: Preheat Oven
Preheat oven to 375°F (190°C). Lightly grease a baking dish with a small amount of olive oil or nonstick spray.
Step 2: Sauté the Filling
In a medium skillet, heat olive oil over medium heat. Add diced onion and cook until softened, about 3–4 minutes. Add garlic and cook for 30 seconds.
Add ground turkey or chicken and cook until browned and cooked through, breaking it into crumbles.
Stir in diced tomatoes, cooked brown rice or cauliflower rice, black beans (if using), and seasonings. Simmer for 5–6 minutes. Taste and adjust seasoning as needed.
Step 3: Stuff the Peppers
Spoon the filling mixture into each hollowed-out bell pepper. Place peppers upright in the prepared baking dish.
Optional: Top each pepper with a small amount of shredded cheese.
Step 4: Bake
Cover with foil and bake for 25 minutes. Remove foil and bake an additional 10–15 minutes, or until peppers are tender and cheese (if added) is melted and slightly golden.
Step 5: Serve
Remove from oven and let cool slightly. Garnish with chopped parsley or cilantro. Serve warm.
Nutritional Information (Per Stuffed Pepper, Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 220–270 kcal |
| Protein | 18–22 g |
| Net Carbs | 10–14 g |
| Fiber | 4–6 g |
| Fat | 9–12 g |
| Sodium | 180–250 mg |
Variations & Tips
- Use cauliflower rice to lower carb count further.
- Omit cheese for a dairy-free version.
- Add extra veggies like spinach, zucchini, or mushrooms to boost fiber and nutrition.
- Choose lean protein like chicken, turkey, or lentils.
- Batch cook and freeze for easy diabetic-friendly meal prep.