Healthy Stuffed Bell Peppers with Veggies & Rice

Colorful, comforting, and filling—these veggie-packed stuffed peppers are perfect for a light dinner or meal prep, and easy to customize with what you have on hand 🌱

 Time & Yield

• Prep: 15 minutes
• Cook: 40–45 minutes
• Yield: 4 stuffed peppers (serves 4)

 Ingredients

• 4 large bell peppers (any color)
• 1 cup cooked rice (white, brown, or basmati)
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 carrot, grated
• ½ cup corn kernels
• ½ cup peas or chopped green beans
• 1 cup tomato sauce or crushed tomatoes
• 1 tsp paprika
• ½ tsp cumin
• ½ tsp black pepper
• Salt to taste
• ½ tsp Italian seasoning or oregano

Optional Toppings

• Grated mozzarella or cheddar
• Crumbled feta
• Fresh parsley or cilantro

 Instructions

1. Prep peppers
   Preheat oven to 180°C / 350°F.
   Slice tops off peppers, remove seeds. Lightly brush with olive oil and place in a baking dish.
2. Cook veggie filling
   Heat olive oil in a pan. Sauté onion until soft.
   Add garlic, zucchini, carrot, corn, and peas. Cook 5–7 minutes until tender.
3. Season & combine
   Stir in cooked rice, tomato sauce, spices, salt, and pepper. Cook 2–3 minutes. Taste and adjust seasoning.
4. Stuff peppers
   Spoon mixture into peppers, packing gently.
5. Bake
   Cover with foil and bake 30 minutes.
   Uncover, add cheese if using, and bake 10–15 minutes more until peppers are tender.
6. Serve
   Garnish with herbs and enjoy warm.

 Approximate Nutrition (per stuffed pepper)

• Calories: ~220–260
• Protein: ~6–8 g
• Carbs: ~38 g
• Fat: ~6 g
• Fiber: ~6 g

 Variations

• Low-carb: Swap rice for cauliflower rice
• High-protein: Add chickpeas, lentils, or black beans
• Spicy: Add chili flakes or chopped jalapeño
• Creamy: Mix 2 tbsp Greek yogurt or cream cheese into filling

 Q & A

Q: Can I make these ahead of time?
A: Yes! Assemble, cover, and refrigerate up to 24 hours before baking.

Q: Can I freeze stuffed peppers?
A: Absolutely—freeze baked or unbaked for up to 2 months.

Q: Can I cook them on the stovetop?
A: Yes—place stuffed peppers upright in a deep pan with a little water, cover, and simmer 30–35 minutes.

Q: What rice works best?
A: Brown rice for fiber, white or basmati for softer texture.

• Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.

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