If you’re craving a meal that’s full of bold flavors, filling ingredients, and a comforting warmth, you’re going to love this High Protein Stuffed Pepper Soup Recipe. It brings together the classic taste of stuffed peppers into a hearty soup loaded with lean meat, colorful bell peppers, rich tomatoes, and protein-packed ingredients that make it both nutritious and satisfying. Whether you’re cooking for your family or prepping meals for the week, this recipe is a fantastic way to enjoy all the goodness of stuffed peppers without the extra fuss.

Ingredients You’ll Need

The image shows four white bowls and some cans on a white marbled surface. The top left bowl is filled with plain white cooked rice, showing fluffy grains. The top right bowl holds three layers of chopped vegetables: green bell pepper on the right, red bell pepper in the middle, and yellow bell pepper on the left. The bottom left bowl contains raw ground meat with a pinkish-red color and coarse texture. The bottom right area has an open can with smooth red tomato sauce, an open can filled with chopped green herbs, a small metal container with black pepper, and a whole garlic bulb with two peeled cloves lying next to it. photo taken with an iphone --ar 4:5 --v 7

The beauty of this High Protein Stuffed Pepper Soup Recipe lies in its simplicity and how each core ingredient plays a crucial role. From the lean protein that builds muscle to the vibrant bell peppers that add crunch and sweetness, every item contributes to its delicious depth of flavor and texture.

Olive oil: A healthy fat that helps to sauté ingredients and enrich the soup’s flavor.
Lean ground turkey or ground beef: The protein powerhouse that makes the soup filling and hearty.
Medium onion: Adds sweetness and a robust base to the soup’s flavor profile.
Bell peppers: Any color works! They bring vibrant color, crunch, and a slight natural sweetness.
Garlic: Infuses a fragrant depth and warmth.
Italian seasoning: Brings a blend of herbs like oregano and basil to enhance every bite.
Paprika: Adds a subtle smoky sweetness and color contrast.
Black pepper and salt: Essential seasonings to balance and highlight the flavors.
Crushed tomatoes: Provide richness and the classic tomato base for the soup.
Low-sodium beef or chicken broth: Adds moisture and depth without overpowering.
Cooked brown or white rice: Gives the soup a comforting texture and a bit of body.
Cauliflower rice (optional): A great low-carb, extra protein boost if you want more volume.
Worcestershire sauce: Offers a tangy umami punch that elevates all the savory elements.
Low-fat cottage cheese or plain Greek yogurt: Stirred in at the end for creaminess and a protein boost.
Fresh parsley: Adds a bright, herbaceous finishing touch.

How to Make High Protein Stuffed Pepper Soup Recipe

Step 1: Brown the Meat and Sauté the Vegetables

Start by heating olive oil in a large pot over medium heat until shimmering. Add the lean ground turkey or beef and cook, breaking it apart with your spoon, until it’s fully browned and no pink remains. This builds a rich foundation of flavor. Then toss in the diced onion and chopped bell peppers, sautéing everything for about 5 to 6 minutes until the vegetables soften and become beautifully fragrant.

Step 2: Season and Build Flavor

Next, stir in the minced garlic along with Italian seasoning, paprika, black pepper, and salt. Let those spices toast just for a minute to release their aromas. This step is key to layering in the familiar stuffed pepper seasoning that makes this soup feel so homey.

Step 3: Add the Liquids and Simmer

Pour the can of crushed tomatoes and your choice of low-sodium broth into the pot. Stir in the cooked rice and cauliflower rice if you’re using it, along with the Worcestershire sauce. Bring the entire mixture up to a boil, then reduce the heat to a gentle simmer. Let it cook uncovered for 20 minutes so all the flavors meld beautifully and the soup thickens just right.

Step 4: Creamy Finish

Once the soup has simmered and the flavors are perfectly combined, lower the heat to low. Stir in cottage cheese or Greek yogurt until the soup reaches a creamy, luscious texture. This addition not only enhances the mouthfeel but gives a nice protein boost without overpowering the classic taste of the soup.

Step 5: Adjust Seasoning and Serve

Taste your soup and adjust salt and pepper as needed. Ladle it up into bowls, garnish with chopped fresh parsley, and prepare to enjoy a warm, comforting bowl that’s full of flavor and great for your body.

How to Serve High Protein Stuffed Pepper Soup Recipe

Garnishes

A sprinkle of freshly chopped parsley adds a splash of color and freshness that lifts the soup. If you want a little extra richness, a dollop of Greek yogurt or a handful of shredded low-fat cheese on top is delightful.

Side Dishes

This soup works perfectly as a stand-alone meal, but for those extra hungry days, serve it alongside a crisp green salad or some crusty whole-grain bread to soak up every last spoonful.

Creative Ways to Present

If you want to impress guests or family, serve the soup in hollowed-out mini bell peppers or bread bowls to echo the stuffed pepper theme visually. Another fun idea is to top it with a sprinkle of toasted breadcrumbs or pumpkin seeds for added texture and a nutty contrast.

Make Ahead and Storage

Storing Leftovers

This soup holds up beautifully in the fridge, staying fresh and flavorful for up to five days. Just keep it in an airtight container to maintain its creamy consistency and vibrant taste.

Freezing

You can freeze your leftover High Protein Stuffed Pepper Soup Recipe without a problem. For best results, freeze before adding the cottage cheese or Greek yogurt; add that creamy finish after reheating. This prevents any separation and keeps the texture just right.

Reheating

When reheating, warm the soup gently on the stovetop over medium-low heat, stirring occasionally. If needed, add a splash of broth or water to loosen it up. Then stir in your dairy to make it creamy again before serving.

FAQs

Can I use ground chicken instead of turkey or beef?

Absolutely! Ground chicken works well and will give you a similarly lean protein option. Just be mindful of cooking times since it can brown a bit faster.

Is this soup gluten-free?

Yes, as long as you use a gluten-free Worcestershire sauce and double-check your broth, this soup is naturally gluten-free and perfect for those with sensitivities.

Can I make this recipe vegetarian or vegan?

For a vegetarian twist, substitute ground meat with plant-based crumbles or lentils and use vegetable broth. For vegan, use dairy-free yogurt or coconut cream instead of cottage cheese or Greek yogurt.

How do I add more vegetables to this soup?

You can toss in chopped zucchini, carrots, or celery with the bell peppers during sautéing to bulk up the veggie content and add nutrition and texture variety.

Can I prepare this soup in a slow cooker?

Yes! Brown the meat first, then add all ingredients except the dairy to the slow cooker. Cook on low for 6–8 hours or high for 3–4 hours. Stir in the cottage cheese or yogurt just before serving for creamy goodness.

Final Thoughts

This High Protein Stuffed Pepper Soup Recipe is hands-down one of my favorite cozy meals to make when I want something nourishing, delicious, and simple. It combines familiar, comforting flavors with a boost of protein and vibrant vegetables that keep me feeling satisfied and energized. I can’t wait for you to try it and make it your own, whether for a quick weeknight dinner or a meal-prepped lunch that fuels you through the week.