Stuffed-Pepper Casserole

Get ready to fall head-over-heels for comfort food that actually loves you back!

This stuffed pepper casserole takes everything you adore about classic stuffed peppers and transforms it into a cozy, one-pot wonder that’s practically begging to become your weeknight hero.

Think tender brown rice mingling with perfectly seasoned ground turkey, vibrant bell peppers, and that irresistible cheese pull that makes everyone gather around the table.

The best part?

It all happens in one pot, which means more time enjoying and less time scrubbing dishes. Your future self will definitely thank you for this one.

Ingredients

For the Base:

• 1 tablespoon extra virgin olive oil
• 1 pound ground turkey (or ground chicken or lean ground beef)
• 1 medium yellow onion, diced
• 1 tablespoon Italian seasoning
• 2 teaspoons ground cumin
• 1 teaspoon kosher salt
• ½ teaspoon ground pepper
• 3 cloves garlic, minced (about 1 tablespoon)

For the Vegetables:

• 12 ounces frozen chopped spinach, thawed with as much water squeezed out as possible
• 1 red bell pepper, cored and diced
• 1 green bell pepper, cored and diced

For the Rice and Sauce:

• 2 cups water
• 1 can (15 ounces) fire roasted diced tomatoes in their juices
• 1 can (8 ounces) no salt added tomato sauce
• 1 tablespoon Worcestershire sauce
• 1 cup uncooked brown rice, rinsed and drained

For the Cheese:

• ½ cup shredded cheddar cheese
• ½ cup shredded pepper jack cheese (use Monterey jack or mozzarella for milder flavor)

For Serving:

• Chopped fresh cilantro or parsley
• Greek yogurt

Steps

1. In a Dutch oven or similar deep, sturdy pot, heat the oil over medium-high heat. Add the turkey and onion, using a wooden spoon or spatula to break the meat into small, uniform pieces. Cook and stir until the meat is completely browned and cooked through and the onion becomes tender and translucent, about 7 minutes. The meat should no longer show any pink, and you’ll hear a gentle sizzling throughout cooking.
2. Add the Italian seasoning, cumin, salt, pepper, and garlic to the meat mixture. Stir constantly and cook until the garlic becomes fragrant and aromatic, about 1 minute. Don’t let the garlic brown or it will become bitter. Add the spinach, using a fork (or very carefully with clean fingers) to break apart any clumps so the spinach distributes fairly evenly throughout the meat.
3. Add the diced red and green bell peppers, water, diced tomatoes with their juices, tomato sauce, Worcestershire sauce, and rinsed brown rice. Stir thoroughly to combine all ingredients evenly. The mixture should look well-incorporated with the rice distributed throughout, not settling at the bottom.
4. Bring the entire mixture to a rolling boil over medium-high heat, then immediately reduce the heat to maintain a gentle simmer. Cover the pot with a tight-fitting lid and let cook for 30 minutes without lifting the lid. After 30 minutes, uncover and stir carefully, scraping up any rice that may be beginning to stick to the bottom of the pot.
5. Re-cover the pot and continue to simmer until the rice becomes tender but still has a slight chew (normal for brown rice), about 10 to 15 additional minutes. The liquid should be mostly absorbed, though some moisture remaining is normal and expected.
6. Remove the pot completely from heat and uncover. Stir the mixture and taste, adjusting seasoning with additional salt, pepper, or spices as desired. Don’t worry if the mixture appears slightly liquidy—it will continue to thicken as it sits and the remaining liquid will absorb into the rice. Sprinkle both cheeses evenly over the top, then re-cover with the lid.
7. Let the casserole sit off the heat for 10 minutes, allowing the cheese to melt completely and the rice to reach perfect tenderness. The rice should have a slight chew but should not be crunchy. If you prefer a golden top, place the uncovered dish under the broiler for 1 to 2 minutes, watching carefully to prevent burning. Serve warm, garnished with fresh cilantro or parsley and a dollop of Greek yogurt.

Smart Swaps

• Cauliflower rice instead of brown rice (use 4 cups and reduce cooking time to 15 minutes total)
• Ground chicken or lean ground beef instead of turkey (1:1 ratio)
• Quinoa instead of brown rice (reduce liquid to 1½ cups and cooking time to 20 minutes)

Make It Diabetes-Friendly

Replace the brown rice with 2 cups cauliflower rice to reduce carbs from 28g to 8g per serving—a 71% reduction. Use 1½ cups water instead of 2 cups and reduce total cooking time to 15 minutes. This modification drops the glycemic load significantly while maintaining the satisfying texture. Pair with a side salad dressed with olive oil and vinegar to further slow glucose absorption. Each serving provides 18g net carbs instead of the original 25g.

Pro Tips

• Squeeze spinach in a clean kitchen towel to remove maximum water—prevents watery casserole
• Rinse brown rice until water runs clear to prevent gummy texture
• Let casserole rest the full 10 minutes for perfect cheese melt and rice texture