Low-FODMAP Turkey Stuffed Bell Peppers; Gluten-free

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Simple.  Healthy.  Easy. Delicious.

Low-FODMAP Turkey Stuffed Bell Peppers check all the boxes!

Low-FODMAP Turkey Stuffed Peppers come together with simple ingredients you already have in your fridge or freezer (low-FODMAP marinara, check!  rice, check! cheese, check!), then bake to perfection in just 40 minutes.

Turkey Stuffed Peppers are also low in calories and carbohydrates and a straightforward weeknight meal.  Get them in the oven while you are making your lunches for the next day…or folding laundry…or taking out the trash…or all of the above 😉

This low-FODMAP Turkey Stuffed Pepper recipe can be modified for other types of meat, rice or even use quinoa!

FODMAP fact: Did you know that while red peppers have only trace FODMAPs, green bell peppers must be limited to 52g per serving?  Never make assumptions about FODMAPs, friends!

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Or check out over 400 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

Serves: 4

Prep time: 10 min

Cook + Bake time: 50 min (depending on the thickness of your peppers, the bake time may vary)

Total time: 1H

Bake: 375 F

Equipment: rimmed baking sheet or casserole dish

Ingredients

  • 1 tablespoon garlic-infused oil
    • Infused oils are a safe way to add flavor of garlic to your meals without FODMAPs! Check out my low-FODMAP Top 11 Tips for the reason!
  • 1 lb. (16 ounces) ground turkey, uncooked
    • You can also substitute ground beef
  • 2 tablespoons scallion tips
  • 1/2 teaspoon kosher salt, plus to taste
  • Pepper, to taste
  • 2 cups cooked Jasmine or Basmati rice, warm
  • 10 ounces prepared low-FODMAP marinara sauce (or other low-FODMAP prepared spaghetti sauce)
    • I love my recipe, but you also can use one of the store brands that are low-FODMAP.  Prego’s sensitive and Rao’s sensitive are examples.  See my low-FODMAP Grocery Shopping blog for other tips
    • 4 ounces is one low-FODMAP serving for most low-FODMAP marinara sauces
    • Depending on your marinara selection, the flavor will be different.  Feel free to modify to taste, or add additional spices as necessary!  (Try my low-FODMAP Italian Spice Blend)
  • 1 & 1/2 cups shredded cheddar, mozzarella or pepper jack cheese; divided
    • Cheese is naturally low in lactose levels.  Low-FODMAP does NOT mean lactose-free!
    • Pepper jack contains small amount of jalapeños.  If you do not like spiced foods then use sharp cheddar cheese or mozzarella or a combination
      • I used a combination of white and sharp cheddar
  • 4 red bell peppers (each of mine weighed approx. 250g when whole)
    • Red bell peppers contain only trace FODMAPs. However, green bell peppers have higher quantities, so be sure to select the red ones. Yellow bell peppers have not been tested for FODMAP content as of this posting
    • You can either core the peppers and hollow them out to stand upright (‘traditional’ style), or slice horizontally in half (‘modern’ style)
    • Bake time will be longer if you opt for the ‘traditional‘ upright style
  • Fresh parsley for garnish, optional

Directions

  • Preheat oven to 375°F
  • Lay your cut peppers in your casserole dish (can also use a baking sheet, spray with baking spray)
  • In a large skillet over medium-high heat, heat infused oil
  • Add your scallion tips, and any remaining pepper tops (these will be available depending on how you sliced your peppers), and brown these in the oil for 1-2 minutes
  • Add your ground turkey or beef, and cook until browned through, about 5-7 minutes.  Season with your salt and pepper
  • While meat is browning, if you have not prepared your rice yet, then do so (either in microwave if using frozen rice, or your stovetop.  About 1 cup of uncooked rice will yield this quantity)
    • Tip: Trader Joe’s sells frozen Jasmine rice in pouches of 2 cups ready for the microwave without any high-FODMAP additives!
  • Remove turkey mixture from heat and add your cooked rice, low-FODMAP marinara sauce and 1 cup of your shredded cheese.  Stir to combine well
    • If your skillet is large enough, you can do the mixing in the skillet, otherwise, transfer to a large bowl
  • Add salt and pepper to taste, then scoop your mixture evenly into the hollowed peppers
  • Top with the remaining 1/2 cup cheese
  • Place in preheated oven and bake until peppers are tender, and mixture warmed through, about 30-45 minutes
    • As ovens vary, yours may need more or less time
  • Remove from oven and serve immediately, garnished with fresh parsley
  • These go great with a low-FODMAP Tossed Salad or your other favorite low-FODMAP greens!

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  1. Elisa November 27, 2021
    • Rachel Pauls Food November 27, 2021

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