Savory High Protein Stuffed Pepper Soup – Easy One Pot Fall Dinner

Steam rising from a big pot of stuffed pepper soup instantly makes my kitchen feel like home. The kind of savory, high protein soup that fills you up, warms you from the inside, and honestly—makes you forget about chilly autumn nights altogether. I’ll admit, the first time I tried to reimagine classic stuffed peppers as a soup, I was skeptical. Was it going to be too thin? Would it pack that hearty punch? Turns out, the answer is a resounding yes (with a double helping of comfort)! If you’re like me and crave easy one-pot meals that double as meal prep gold, this savory high protein stuffed pepper soup is about to become your new favorite.

My journey with this soup started when my kids flat-out refused to eat “actual” stuffed peppers. But soup? Somehow, everything’s more fun in a bowl. So I tweaked, tested, and finally nailed the perfect balance of lean ground meat, colorful peppers, and a tomato-based broth that’s just thick enough to feel like dinner. These days, I make a giant pot on Sundays and let it work its magic all week long. And you know what? It’s also perfect for picky eaters, busy families, and anyone chasing a high protein meal that doesn’t taste “healthy.”

Whether you’re counting macros, looking for a gluten-free option, or just want something that brings everyone to the table, this savory high protein stuffed pepper soup checks all the boxes. I’ve cooked it at least a dozen times (and yes, swapped in turkey, chicken, and even plant-based meat—more on that later). So grab your biggest pot and get ready for a bowl of pure fall comfort, packed with flavor and protein!

Why You’ll Love This Recipe

After years of making and tweaking comfort food recipes, I can honestly say this savory high protein stuffed pepper soup is the sort of meal you’ll come back to again and again. Here’s what sets it apart from the rest:

• Quick & Easy: Ready in under 45 minutes, and most of it is hands-off simmering. Perfect for hectic weeknights or when you just need dinner to happen—fast!
• Simple Ingredients: You probably have most of what you need in your fridge or pantry already. No weird specialty items required.
• Perfect for Chilly Evenings: This soup is pure fall comfort—ideal for cozy dinners, football Sundays, or even a lazy lunch.
• Crowd-Pleaser: Tested on picky kids, hungry teens, and skeptical adults. Every single one asked for seconds (and some for thirds!).
• Unbelievably Delicious: The combo of sweet bell peppers, rich tomato broth, and hearty ground meat is everything you want in a bowl—savory, filling, and just the right amount of zing.

What really makes this recipe stand out is the technique: I brown the meat first (for flavor), then let the peppers simmer just long enough to soften—but not disappear. Plus, the addition of cooked rice (or cauliflower rice!) turns it into a stick-to-your-ribs meal without feeling heavy. And, if you want to boost the protein even more, you can swap in ground turkey, chicken, or even add lentils for an extra twist.

Let’s face it, we all want dinner to be easy, nutritious, and something everyone will actually eat. This soup delivers big time. It’s the kind of meal that makes you close your eyes for a second after the first spoonful. The flavors are layered, a bit nostalgic, and totally comforting—with a healthy boost that doesn’t scream “diet food.” Whether you’re cooking for your family, meal prepping for the week, or just want something soothing as the leaves fall, you’ll love this savory high protein stuffed pepper soup.

Ingredients Needed

This soup uses straightforward ingredients to create a bold, savory flavor and an ultra-satisfying texture. Most of these are pantry staples, and I promise—nothing fussy or hard to find. Here’s what you’ll need:

• For the Soup Base:
  • Lean ground beef (1 lb / 450g) – can sub ground turkey or chicken for lower fat
  • Yellow onion, diced (1 medium)
  • Garlic cloves, minced (3 large)
  • Bell peppers, diced (2 large, any color—red and green are classic)
  • Carrot, peeled and diced (1 medium, optional but adds subtle sweetness)
  • Celery stalk, diced (1 large, for extra depth)
  • Olive oil (1 tbsp / 15ml, for sautéing)
• For the Broth:
  • Crushed tomatoes (1 can, 28 oz / 800g)
  • Low-sodium beef broth (4 cups / 950ml)
  • Tomato paste (2 tbsp / 30g, for richness)
  • Worcestershire sauce (1 tbsp / 15ml, optional, for umami punch)
  • Bay leaf (1 whole)
  • Dried oregano (1 tsp / 2g)
  • Dried basil (1 tsp / 2g)
  • Smoked paprika (½ tsp / 1g, optional, for a hint of smokiness)
  • Salt (1 tsp / 6g, or to taste)
  • Freshly ground black pepper (½ tsp / 2g, or to taste)
• For the Filling:
  • Cooked brown rice (1 cup / 195g, or use cauliflower rice for low-carb)
  • Chopped fresh parsley (2 tbsp / 8g, plus more for garnish)
  • Shredded cheese (optional, for topping—cheddar or mozzarella work well)

Ingredient Notes & Substitutions:

• You can swap lean ground beef for ground turkey, chicken, or plant-based crumbles for a vegetarian version.
• Any color of bell pepper works—mix and match for extra color!
• Use white rice, wild rice, or even quinoa if you prefer.
• For dairy-free, just skip the cheese or use your favorite dairy-free blend.
• If you’re gluten-free, double-check your broth and Worcestershire sauce labels.
• Don’t have crushed tomatoes? Diced tomatoes work, just blitz them briefly in a blender.

I’ve tried a bunch of different brands for the beef broth and always end up liking Pacific Foods or Simple Truth—rich flavor, not too salty. And for cheese, Tillamook cheddar is my go-to, but any sharp cheese works. If you want to add extra veggies (like spinach or zucchini), toss them in during the last 10 minutes of simmering. You really can’t mess this up!

Equipment Needed

You don’t need any specialized gadgets for this savory high protein stuffed pepper soup, but a few well-chosen tools make things easier. Here’s what I reach for every time:

• Large heavy-bottomed pot or Dutch oven – My trusty enameled Dutch oven never fails; it distributes heat evenly and prevents sticking.
• Chef’s knife and cutting board – For all the chopping (sharp knife = safer, faster prep).
• Wooden spoon or spatula – For stirring as you sauté and simmer.
• Measuring cups and spoons – Precision helps, especially with spices and rice.
• Ladle – Makes serving steamy bowls so much easier (plus, less mess!).
• Small skillet – Optional, if you want to brown the meat separately for extra flavor.

If you don’t have a Dutch oven, a big stainless steel soup pot works just fine. I’ve used nonstick pots in a pinch—just keep an eye on the heat so nothing scorches. For maintenance, I always let my pots cool before washing, and avoid harsh scrubbers to keep them in good shape. And honestly, most of these tools are budget-friendly and last for years. If you’re just starting out, don’t worry about fancy equipment—just grab what you’ve got and start cooking!

Preparation Method

Let’s break it down step by step so your savory high protein stuffed pepper soup comes out perfect every time. I’ll share my time estimates, sensory cues, and a few troubleshooting tips learned from experience.

1. Prep the Ingredients: Dice onion, bell peppers, carrot, and celery. Mince garlic. If you haven’t cooked your rice yet, get that going first (about 15 minutes for brown rice).
2. Brown the Meat: In your large pot, heat 1 tbsp (15ml) olive oil over medium-high heat. Add the ground beef (1 lb / 450g). Break up with a wooden spoon and cook until browned, about 5-7 minutes. If there’s excess fat, drain it off (leave a little for flavor!).
3. Sauté the Veggies: Add diced onion, bell peppers, carrot, and celery to the pot. Cook, stirring occasionally, until veggies soften—about 5 minutes. You want them fragrant and just starting to caramelize.
4. Add Garlic & Spices: Toss in minced garlic, oregano, basil, and smoked paprika. Stir for 1 minute—just until garlic is golden and spices smell toasty.
5. Build the Broth: Add crushed tomatoes (1 can, 28 oz / 800g), tomato paste (2 tbsp / 30g), Worcestershire sauce (1 tbsp / 15ml, if using), and beef broth (4 cups / 950ml). Stir well, scraping up any browned bits from the pot (that’s where the flavor hides!).
6. Simmer: Drop in the bay leaf. Season with salt (start with 1 tsp / 6g) and pepper (½ tsp / 2g). Bring to a boil, then reduce to a gentle simmer. Cover and let it bubble away for 25-30 minutes. Your kitchen will smell amazing.
7. Add Rice & Fresh Herbs: Once the soup has thickened slightly and the veggies are tender, stir in cooked rice (1 cup / 195g) and chopped parsley (2 tbsp / 8g). Simmer another 5 minutes so the flavors meld.
8. Taste & Adjust: Fish out the bay leaf. Taste for seasoning—add more salt, pepper, or a splash of broth if it’s too thick. If you want extra tang, a squeeze of lemon works wonders.
9. Serve: Ladle into bowls. Top with shredded cheese, extra parsley, or a drizzle of olive oil if you like.

Troubleshooting:

• If soup is too thick, add a splash of broth or water.
• If it’s too thin, simmer uncovered for 5-10 more minutes.
• Meat not browning? Make sure your pot is hot before adding.
• Veggies too crunchy? Simmer a few extra minutes before adding rice.

Personal tip: I always chop my veggies a bit chunky for texture, but if you want a smoother soup, dice them smaller or use an immersion blender for a quick blitz before adding rice. And don’t stress if you’re missing one ingredient—this soup is super forgiving!

Cooking Tips & Techniques

Want your savory high protein stuffed pepper soup to taste as good as mine? Here are some hard-earned tips to keep things delicious and stress-free:

• Brown the Meat Well: Don’t rush this step. A deep brown crust adds loads of flavor and keeps the soup from tasting flat. If you’re using lean turkey or chicken, a splash of olive oil helps with browning.
• Layer Your Seasonings: Add spices with the veggies—then adjust at the end. I learned the hard way that too much salt at the start can make the soup taste “off” once reduced.
• Rice Timing: Always stir in cooked rice at the end. If you add it too early, it’ll get mushy (unless you love that texture!).
• Don’t Overcook the Peppers: You want them tender, not limp. Check texture at the 25-minute mark.
• Common Mistake—Too Much Liquid: Stuffed pepper soup should be hearty, not watery. Start with the recommended broth, then adjust to your liking. If you go overboard, just simmer uncovered until it thickens.
• Multitasking: While the soup simmers, clean up your workspace or prep garnishes. Makes dinner feel less chaotic!
• Consistency: Taste and tweak before serving. Every batch is a little different, especially with homemade broth or different veggie sizes.
• Personal Oops: Once, I forgot the tomato paste and the soup was bland. Now, I put it out on the counter first—visual reminders work, trust me!

Remember, recipes are guidelines—not rules. If you like extra garlic, toss it in. Prefer more rice? Go for it. Cooking is about adapting to what feels right for you and your family. And if something goes wrong, don’t sweat it—most “mistakes” just make the soup a little more personal!

Variations & Adaptations

This savory high protein stuffed pepper soup is endlessly adaptable. Here are some of my favorite tweaks, plus ideas for different diets and taste buds:

• Low-Carb/Keto: Swap cooked rice for cauliflower rice. It soaks up the flavors and keeps carbs in check—plus, it adds a subtle crunch!
• Vegetarian/Vegan: Use plant-based crumbles (like Beyond Beef or lentils). Skip Worcestershire or use vegan Worcestershire, and swap beef broth for vegetable broth.
• Spicy Kick: Add diced jalapeño with the veggies or stir in a pinch of red pepper flakes. My husband likes his soup with a dash of hot sauce, too.
• Seasonal Twist: In summer, swap carrot for zucchini, or add fresh corn kernels. In winter, toss in a handful of chopped spinach during the last 5 minutes.
• Flavor Boosts: Try smoked sausage instead of ground beef, or add a splash of balsamic vinegar for tang.
• Allergen Substitutions: For gluten-free, ensure your broth and seasonings are certified. For dairy-free, skip cheese or use a plant-based version.

One of my favorite personal tweaks? Adding a handful of baby spinach right before serving. It wilts instantly and gives extra color and nutrients. And honestly, my kids never notice! If you want to bulk up the protein even further, stir in a can of drained white beans. Don’t be afraid to play—this soup is forgiving and always delicious.

Serving & Storage Suggestions

To make the most of your savory high protein stuffed pepper soup, here’s how I like to serve it—plus tips for storing leftovers:

• Serving: Ladle hot soup into deep bowls. Top with shredded cheese, extra parsley, and maybe a dollop of Greek yogurt for creaminess. Serve with crusty bread or a simple mixed greens salad for a complete meal.
• Temperature: Best served piping hot, but it’s pretty good at room temp too. If making ahead, reheat gently over low heat so the rice doesn’t get mushy.
• Pairings: Try it alongside garlic toast, cornbread, or a crisp apple cider. Honestly, it’s a meal all by itself.
• Storage: Cool leftovers to room temperature, then store in airtight containers in the fridge (up to 5 days). For freezing, portion soup into zip-top bags or freezer-safe containers—lay flat for space-saving storage. Freeze up to 3 months.
• Reheating: Thaw overnight in the fridge, then warm on the stove over medium heat. If it’s thickened, add a splash of broth or water. Microwave works in a pinch, but stir every minute so it heats evenly.
• Flavor Development: Soup tastes even better the next day—the spices mellow out and everything gets richer. Sometimes I’ll make it ahead just for this reason!

Don’t forget to garnish before serving—it adds color and a touch of freshness. And if you’re packing for lunch, a wide-mouth thermos keeps it hot and hearty until you’re ready to dig in.

Nutritional Information & Benefits

This savory high protein stuffed pepper soup is not just comforting—it’s loaded with nutrition. Here’s a quick breakdown (per serving, about 1½ cups):

• Calories: ~320
• Protein: 24g (thanks to lean ground beef and rice)
• Carbs: 28g (less with cauliflower rice)
• Fat: 9g (mostly from olive oil and beef)
• Fiber: 6g (from peppers, carrots, and brown rice)

Bell peppers and tomatoes are rich in vitamin C and antioxidants, while lean beef adds iron, zinc, and B vitamins. Using brown rice ups the fiber and keeps blood sugar steady. For gluten-free or dairy-free diets, just double-check your ingredient labels and skip the cheese topping.

Personally, I love that this soup fits into my high protein meal plan without feeling restrictive. It’s filling, balanced, and supports post-workout recovery (especially if you use lean meat or beans). If you have food allergies, sub out ingredients as needed—this soup is super flexible!

Conclusion

If you’re searching for a fall dinner idea that’s hearty, nutritious, and ridiculously easy, this savory high protein stuffed pepper soup is it. It’s everything I want in a meal—comforting, packed with flavor, and ready for busy weeknights or slow weekend suppers. Plus, you can make it your own with endless variations.

Why do I swear by this recipe? It’s a lifesaver for meal prep, always tastes better the next day, and brings my family together around the table. Whether you’re feeding a crowd or just yourself, this soup is a cozy hug in a bowl.

Give it a try, tweak it to fit your needs, and let me know how you make it yours! Drop a comment if you’ve got a favorite variation or share your photos on Pinterest—let’s swap ideas and keep comfort food fresh. Here’s to warm, protein-packed dinners all season long!

Frequently Asked Questions

Can I make this savory high protein stuffed pepper soup ahead of time?

Absolutely! The flavors deepen overnight, so it’s even better the next day. Just cool, store, and reheat gently when you’re ready to serve.

Can I freeze stuffed pepper soup?

Yes, it freezes well for up to three months. Portion into freezer-safe containers, lay flat for easy stacking, and thaw in the fridge before reheating.

What’s the best protein to use for this soup?

Lean ground beef is classic, but ground turkey, chicken, or plant-based crumbles work just as well. You can also add beans or lentils for extra protein and fiber!

How do I make this soup low-carb?

Swap out the cooked rice for cauliflower rice. It still absorbs the flavors and gives a hearty texture without the extra carbs.

Can I use different colored bell peppers?

Definitely! Red, green, yellow, or orange—all work. Mixing colors adds extra sweetness and a pretty presentation.

Savory High Protein Stuffed Pepper Soup – Easy One Pot Fall Dinner

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• Author: Jason Miller
• Total Time: 45 minutes
• Yield: 6 servings 1x

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Description

This hearty, high-protein stuffed pepper soup transforms classic stuffed peppers into a cozy, one-pot meal perfect for chilly evenings. Packed with lean ground meat, colorful peppers, and a rich tomato broth, it’s easy to make, meal-prep friendly, and endlessly adaptable for different diets.

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Ingredients

Scale 1x2x3x

• 1 lb lean ground beef (or ground turkey/chicken/plant-based crumbles)
• 1 medium yellow onion, diced
• 3 large garlic cloves, minced
• 2 large bell peppers, diced (any color)
• 1 medium carrot, peeled and diced (optional)
• 1 large celery stalk, diced
• 1 tbsp olive oil
• 1 can (28 oz) crushed tomatoes
• 4 cups low-sodium beef broth
• 2 tbsp tomato paste
• 1 tbsp Worcestershire sauce (optional)
• 1 bay leaf
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp smoked paprika (optional)
• 1 tsp salt (or to taste)
• 1/2 tsp freshly ground black pepper (or to taste)
• 1 cup cooked brown rice (or cauliflower rice for low-carb)
• 2 tbsp chopped fresh parsley (plus more for garnish)
• Shredded cheese (optional, for topping—cheddar or mozzarella)

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Instructions

1. Dice onion, bell peppers, carrot, and celery. Mince garlic. Cook rice if not already prepared.
2. Heat olive oil in a large pot over medium-high heat. Add ground beef and cook until browned, about 5-7 minutes. Drain excess fat if needed.
3. Add diced onion, bell peppers, carrot, and celery to the pot. Sauté until veggies soften, about 5 minutes.
4. Add minced garlic, oregano, basil, and smoked paprika. Stir for 1 minute until fragrant.
5. Add crushed tomatoes, tomato paste, Worcestershire sauce (if using), and beef broth. Stir well, scraping up any browned bits.
6. Add bay leaf, salt, and pepper. Bring to a boil, then reduce to a gentle simmer. Cover and cook for 25-30 minutes.
7. Stir in cooked rice and chopped parsley. Simmer for another 5 minutes.
8. Remove bay leaf. Taste and adjust seasoning as needed.
9. Ladle soup into bowls. Top with shredded cheese, extra parsley, or a drizzle of olive oil if desired.

Notes

For low-carb, use cauliflower rice instead of brown rice. For vegetarian/vegan, use plant-based crumbles and vegetable broth. Add extra veggies like spinach or zucchini for more nutrition. Soup tastes even better the next day and freezes well for up to 3 months. Adjust seasoning to taste and garnish with cheese, parsley, or Greek yogurt as desired.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Soup
• Cuisine: American

Nutrition

• Serving Size: About 1.5 cups per serving
• Calories: 320
• Sugar: 8
• Sodium: 650
• Fat: 9
• Saturated Fat: 3
• Carbohydrates: 28
• Fiber: 6
• Protein: 24

Keywords: stuffed pepper soup, high protein soup, fall dinner, one pot meal, gluten free, meal prep, comfort food, easy soup recipe, healthy soup, ground beef soup