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• My Healthy Stuffed Peppers Have The Best Mediterranean Vibes
• Ingredients & Substitutions
• How To Make Healthy Stuffed Peppers
• My Recipe Tips
• Healthy Stuffed Peppers Recipe card
• Serving Ideas
• More Healthy Stuffed Pepper Recipes
• Recipe Reviews

My Healthy Stuffed Peppers Have The Best Mediterranean Vibes

I’ve made so many stuffed pepper recipes over the years, but these are probably my all-time favorite healthy stuffed peppers yet. The Mediterranean flavors are a nice change from my others that mostly lean Italian or Mexican, and they pack even more protein and veggies inside. Here’s why I highly recommend adding this healthy stuffed peppers recipe to your list of dinner ideas :

• So much flavor in every bite – Between the savory ground turkey, hearty beans, creamy feta, sweet sun-dried tomatoes, and melty mozzarella, the filling in these healthy stuffed bell peppers packs a flavorful punch in the best way. It was my favorite of all the different combos I tested.
• Smart ingredient swaps – I used cannellini beans instead of rice and ground turkey instead of beef, giving these healthy stuffed bell peppers over 38 grams of protein each, extra fiber, and so much more flavor in a lightened up package. Plus, fresh spinach gives you a boost of greens!
• Make-ahead friendly – You can prep the filling or even stuff the peppers in advance. I’ve done both when I know I’ll have a packed evening. Just pop them in the oven when you’re ready.

These healthy stuffed peppers have been on repeat at my house. Make them with me and I hope they will be at yours, too!

Ingredients & Substitutions

Here I explain the best ingredients for my healthy stuffed peppers recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Bell Peppers – Try to pick ones that are close in size and have a flatter bottom (preferably with 4 bumps instead of 3), so they bake evenly and are easier to keep upright. I used red and yellow here, but any color will work.
• Ground Turkey – I picked it for a light, high protein option. You can use any ground meat here, such as ground beef or even sausage if you want something more hearty, or ground chicken to make these healthy stuffed peppers even lighter.
• Cannellini Beans – Also called white kidney beans, these add a creamy texture and plant-based protein, and I particularly love them with Mediterannean flavors. Navy beans or chickpeas would be the closest substitutes. If you don’t need the extra protein, you can swap in 2 cups of cooked rice or cauliflower rice .
• Fresh Spinach – You could use chopped kale instead or stir in frozen spinach, just make sure to squeeze out the liquid first.
• Sun-Dried Tomatoes – I like to make my own sun-dried tomatoes in the oven , but store-bought works too. Just look for clean ingredients and drain them if they’re packed in liquid.
• Aromatics – Onions and garlic add so much flavor. If you’re short on time, 2 teaspoons of jarred garlic will work.
• Olive Oil – For sautéing the aromatics. Avocado oil works, too.
• Cheeses – I used a mix of feta and mozzarella in the filling and added a little extra mozzarella on top. You can just use whatever shredded cheese you have, but these work best with these Mediterranean flavors.
• Italian Seasoning , Sea Salt, & Black Pepper – You can add spices (like paprika or even cumin) to your ground turkey as well if you want a more intense flavor.

How To Make Healthy Stuffed Peppers

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep the peppers. Slice off the tops, remove the seeds and ribs, and place upright in a baking dish . I trim the bottoms slightly if needed to help them stand.
2. Sauté the aromatics. Heat the olive oil in a large skillet . Cook the onion until soft, then add the garlic and stir until fragrant.

1. Cook the filling. Add the ground turkey, season, and cook until browned. Stir in the beans, sun-dried tomatoes, Italian seasoning, and spinach, until the leaves are wilted.
2. Add the cheese. Remove from heat and mix in the feta and most of the mozzarella.
3. Assemble and bake. Spoon the filling into each pepper, top with more cheese, and cover loosely with foil. Bake the healthy stuffed peppers until tender, then uncover and broil briefly to brown the tops. I like a little fresh parsley for garnish.

My Recipe Tips

• If any of your peppers are wobbly, slice a tiny layer off the bottom to help them stand up straight. Just be careful not to cut a hole or you’ll get filling leaks.
• Rinse the beans well. They taste a little too salty straight out of the can.
• If the spinach doesn’t all fit at once, no worries. Just stir in a handful at a time, and as it wilts down, you’ll have room to add more.
• Use a snug baking dish. A standard 9×13 dish works just fine, but I actually prefer this baking dish size because it keeps the peppers nestled close together, so they help each other stand up.
• When covering the healthy stuffed bell peppers with foil, make sure it’s tented and not touching the cheese. Otherwise, it’ll stick and pull the cheesy goodness right off the tops when you remove it.
• If you want to save time, you can pre-bake the peppers while you cook the filling . Just drizzle with a little olive oil and bake at 375 degrees F for 15-20 minutes. This will shorten the time needed to bake at the end.
• What to do with the tops of the peppers? I usually just cook and feed them to my dog, but you can also bake the stuffed peppers with the tops on instead of using foil. I still recommend removing them toward the end so that you can add shredded cheese and let it brown.

Ingredients

Tap underlined ingredients to see the ones I use.

• 6 medium Bell peppers ▢
• 1 tbsp Olive oil ▢
• 1 large Onion (diced; ~1.5 cups) ▢
• 4 cloves Garlic (minced) ▢
• 1 1/2 lb Ground turkey ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1 15-oz can Cannellini beans (drained, rinsed, and dried) ▢
• 3 oz Fresh spinach (~4-5 cups packed) ▢
• 1/2 cup Sun-dried tomatoes (drained and chopped) ▢
• 1 tbsp Italian seasoning ▢
• 1 cup Feta cheese (crumbled) ▢
• 1 cup Mozzarella cheese (shredded; divided into 2/3 cup and 1/3 cup) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 375 degrees F (191 degrees C).
2. Chop off the tops of the peppers and scoop out the seeds and ribs. Stand them up in a medium baking dish . If any of the peppers don’t stand upright, slice a tiny layer off the bottom, but be careful not to make a hole. Set aside.
3. Heat the olive oil in a 12-inch skillet over medium heat. Add the diced onion and saute for 5-7 minutes , until translucent and starting to brown.
4. Add the garlic and saute for about 1 minute , until fragrant.
5. Add the ground turkey. Break apart with a wooden spoon or meat chopper , then season with salt and pepper. Increase the heat to medium-high and cook for 8-10 minutes , until browned and cooked through.
6. Stir in the cannellini beans, sun-dried tomatoes, and Italian seasoning.
7. Add the fresh spinach and cook for 2-3 minutes , stirring often, until the spinach is wilted.
8. Remove from the heat. Stir in the feta cheese, and 2/3 of the shredded mozzarella (2/3 cup).
9. Fill the peppers with the turkey spinach mixture. Top with the remaining mozzarella (about 1 tablespoon per pepper).
10. Tent aluminum foil over the peppers in the baking dish. (Make sure that the foil is not touching the cheese, so it doesn’t stick while baking.) Bake the healthy stuffed peppers for 30-40 minutes , until tender.
11. Remove the foil and broil for 1-3 minutes , until the cheese is golden brown.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 stuffed pepper

• Tips: Check out my recipe tips above to help you prep the filling faster, keep your peppers standing tall, and pack in the best flavor.
• Storage: Keep leftovers in an airtight container in the fridge for up to 4 days. Or, if you don’t want to dirty another dish, just cover the baking dish tightly with foil or plastic wrap.
• Meal prep: Make the filling, stuff the peppers, and refrigerate (unbaked) for up to 2 days. For a head start, you can also pre-bake the peppers while the filling cooks.
• Reheat: Warm in a 350 degree F oven for 15-20 minutes, or microwave on medium until heated through. I usually cover them loosely so the cheese stays soft.
• Freeze: Freeze healthy stuffed peppers for up to 3 months. Let them cool, then wrap individually or store in a freezer-safe container. Thaw overnight in the fridge before reheating.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Healthy Stuffed peppers

Serving Ideas

I usually serve these healthy tukey stuffed peppers on their own, since they’ve got plenty of protein and vegetables built in. But if you’re making them for guests or just want something extra, start the meal with my light zucchini noodle salad , cucumber tomato salad , or a bowl of roasted tomato soup .

You could also add a simple side of cauliflower rice , white rice, or brown rice to make the meal a little more filling. But, I’d rather just save room for a slice of my healthy chocolate cake or a creamy sugar free vanilla pudding to finish it off!

More Healthy Stuffed Pepper Recipes

If you’re into meals like this, here are a few more healthy stuffed pepper recipes I think you’ll love just as much:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Healthy Stuffed Peppers

My Mediterranean-inspired, healthy stuffed peppers are packed with ground turkey, spinach, beans, and melty cheese. Easy for busy weeknights!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/healthy-stuffed-peppers/

Ingredients

• 6 medium Bell peppers
• 1 tbsp Olive oil
• 1 large Onion (diced; ~1.5 cups)
• 4 cloves Garlic (minced)
• 1 1/2 lb Ground turkey
• 1 tsp Sea salt
• 1/4 tsp Black pepper
• 1 15-oz can Cannellini beans (drained, rinsed, and dried)
• 3 oz Fresh spinach (~4-5 cups packed)
• 1/2 cup Sun-dried tomatoes (drained and chopped)
• 1 tbsp Italian seasoning
• 1 cup Feta cheese (crumbled)
• 1 cup Mozzarella cheese (shredded; divided into 2/3 cup and 1/3 cup)

Instructions

1. Preheat the oven to 375 degrees F (191 degrees C).
2. Chop off the tops of the peppers and scoop out the seeds and ribs. Stand them up in a medium baking dish . If any of the peppers don’t stand upright, slice a tiny layer off the bottom, but be careful not to make a hole. Set aside.
3. Heat the olive oil in a 12-inch skillet over medium heat. Add the diced onion and saute for 5-7 minutes , until translucent and starting to brown.
4. Add the garlic and saute for about 1 minute , until fragrant.
5. Add the ground turkey. Break apart with a wooden spoon or meat chopper , then season with salt and pepper. Increase the heat to medium-high and cook for 8-10 minutes , until browned and cooked through.
6. Stir in the cannellini beans, sun-dried tomatoes, and Italian seasoning.
7. Add the fresh spinach and cook for 2-3 minutes , stirring often, until the spinach is wilted.
8. Remove from the heat. Stir in the feta cheese, and 2/3 of the shredded mozzarella (2/3 cup).
9. Fill the peppers with the turkey spinach mixture. Top with the remaining mozzarella (about 1 tablespoon per pepper).
10. Tent aluminum foil over the peppers in the baking dish. (Make sure that the foil is not touching the cheese, so it doesn’t stick while baking.) Bake the healthy stuffed peppers for 30-40 minutes , until tender.
11. Remove the foil and broil for 1-3 minutes , until the cheese is golden brown.

Maya’s Recipe Notes

Serving size: 1 stuffed pepper

• Tips: Check out my recipe tips above to help you prep the filling faster, keep your peppers standing tall, and pack in the best flavor.
• Storage: Keep leftovers in an airtight container in the fridge for up to 4 days. Or, if you don’t want to dirty another dish, just cover the baking dish tightly with foil or plastic wrap.
• Meal prep: Make the filling, stuff the peppers, and refrigerate (unbaked) for up to 2 days. For a head start, you can also pre-bake the peppers while the filling cooks.
• Reheat: Warm in a 350 degree F oven for 15-20 minutes, or microwave on medium until heated through. I usually cover them loosely so the cheese stays soft.
• Freeze: Freeze healthy stuffed peppers for up to 3 months. Let them cool, then wrap individually or store in a freezer-safe container. Thaw overnight in the fridge before reheating.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)