June 7, 2023/Recipes

Recipe: Low-Fat Stuffed Peppers

Keeps your digestive tract healthy with this tasty dinner

Closeup from top of turkey stuffed peppers on a wooden serving tray.

These delicious stuffed peppers are made with ground turkey and include spinach, low-fat feta cheese and brown rice for great flavor.


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Along with taste, the insoluble fiber found in peppers and spinach is beneficial for keeping your digestive tract healthy, while the brown rice can help control blood cholesterol levels. Another bonus: Spinach is high in calcium – a half cup provides 122 milligrams of calcium!


  • 4 bell peppers, any color
  • 1 cup brown rice, cooked
  • 8 oz 93% lean ground turkey
  • 1 medium yellow onion, diced
  • 1 cup frozen spinach, thawed
  • 1/2 teaspoon salt
  • 1 teaspoon pepper
  • 1 tablespoon salt-free Italian seasoning
  • 1/4 cup reduced-fat feta cheese
  • 4 teaspoons reduced-fat parmesan cheese
  • Olive or canola oil cooking spray


  1. Preheat oven to 400 F.
  2. Cut tops off bell peppers and remove seeds. Set aside.
  3. Prepare brown rice according to package directions. Omit butter or oil.
  4. Lightly spray a large skillet with olive or canola oil cooking spray. Add salt and pepper. Cook diced onion in the pan until translucent. Add ground turkey and Italian seasoning.
  5. Cook until meat is browned.
  6. Add 1 cup spinach to turkey and onions. Cook until spinach is soft.
  7. Turn off heat. Add cooked rice and reduced-fat feta cheese to turkey and vegetable mixture.
  8. Spoon mixture into the bell peppers. Place peppers into a glass or non-stick baking dish. Sprinkle tops with reduced-fat Parmesan cheese.
  9. Bake peppers uncovered at 400 F for 30 minutes or until peppers are soft and Parmesan cheese is slightly browned.

Nutrition information (per serving)

Makes 4 servings

Calories: 216
Protein: 17 g
Carbohydrate: 24 g
Dietary fiber: 5 g
Sugar: 7 g
Total fat: 6 g
Saturated fat: 3 g
Sodium: 594 mg
Potassium: 506 mg
Calcium: 96 mg
Iron: 2 mg


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