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High protein unstuffed peppers baked in a casserole dish with melted cheddar cheese and fresh cilantro

High Protein Unstuffed Peppers

All the bold comforting flavors of classic stuffed peppers with a fraction of the effort. Lean ground turkey or beef, colorful bell peppers, black beans, brown rice, and melty cheese baked together in one pan and ready in 35 minutes.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 6 portions
Course: Dinner, Main Course
Cuisine: American
Calories: 340
Ingredients Equipment Method Notes

Ingredients
  

  • 1 lb ground turkey or lean ground beef
  • 1 cup cooked brown rice or quinoa
  • 1 green bell pepper diced
  • 1 red bell pepper diced
  • 1 small onion diced
  • 2 cloves garlic minced fresh
  • 14.5 oz canned diced tomatoes drained thoroughly
  • 1 cup black beans drained and rinsed
  • 1 cup corn fresh, frozen, or canned
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 0.5 tsp salt
  • 0.25 tsp black pepper
  • 1 cup shredded cheddar or cheese blend freshly grated preferred
  • fresh parsley or cilantro for garnish

Equipment

  • Large skillet
  • Baking dish or oven-safe skillet
  • Cutting board
  • Chef's knife
  • Measuring cups and spoons
  • Wooden spoon

Method
 

  1. Preheat oven to 375 degrees F with the rack in the center position.
  2. In a large skillet over medium-high heat, cook the ground turkey or beef breaking it into small crumbles for 5 to 7 minutes until thoroughly browned. Drain excess fat.
  3. Add diced onion and minced garlic to the skillet. Cook for 3 to 4 minutes until the onion is soft and translucent and garlic is fragrant.
  4. Stir in the diced green and red bell peppers. Cook for about 5 minutes until they begin to soften while still retaining slight crunch.
  5. Add the cooked rice or quinoa, drained diced tomatoes, black beans, corn, and all spices. Stir well and cook for 2 to 3 more minutes. Taste and adjust seasoning as needed.
  6. Transfer the filling into a baking dish or oven-safe skillet and spread evenly.
  7. Sprinkle shredded cheese evenly over the top. Bake for 20 to 25 minutes until the cheese is fully melted and bubbly. For extra golden cheese, broil for 2 minutes at the end.
  8. Remove from oven, let rest a few minutes, and garnish with fresh parsley or cilantro before serving.

Notes

Drain canned tomatoes fully to prevent a watery filling. Grate cheese from a block for the best melt. Taste and adjust spices before transferring to the baking dish. For gluten-free, use quinoa instead of brown rice. For dairy-free, use dairy-free shredded cheese or omit topping. Assemble ahead, refrigerate, and bake when ready. Freeze cooled portions for up to 3 months.