High Protein Slow Cooker Stuffed Pepper Soup

This Slow Cooker Stuffed Pepper Soup is the coziest dinner that's packed with protein and nutrients. Gluten-free, dairy-free and great for winter meal prep.

It has been FREEZING this winter, which means all I've been craving are soups. Some of my faves are tortellini soup and chicken noodle soup, but I have also been loving this stuffed pepper soup that's made in the slow cooker.

If you don't love cooking, this recipe is perfect for you. All you need to do is dump the ingredients into a slow cooker and let it do the work! Plus, allowing the ingredients to slowly cook over the afternoon really allows the flavors to come together, resulting in a super delicious soup.

I'm such a fan of stuffed peppers if you are too, you will fall in love with this slow cooker stuffed pepper soup. So hearty, filling and nutritious! There's nothing more comforting when it's cold and dark outside.

Why This Recipe Is Dietitian Approved

1. High in protein, fibre and iron. This stuffed pepper soup is super nutrient dense with 29g of protein, 11g of fibre and 7mg of iron.
2. Loaded with veggies. We pack in bell pepper, onion, tomatoes and cauliflower rice for a hidden source of veggies. I love using a variety of veggies to add different nturients and antioxidants.
3. Meal prep and freezer friendly. Soups are AMAZING for meal prep and also freeze well. If you don't love cooking but want to eat well, try making a double batch of this soup and freezing half for later.

Ingredients

 Ground beef. I like using extra lean ground beef for our main source of protein in this classic take on a stuffed pepper soup. Beef is also a great source of iron, zinc and vitamin B12.

Bell pepper. Red and green bell peppers create the perfect combination of sweet and spicy.

Spices. Oregano garlic powder, salt, pepper are all you need in this recipe!

Worcestershire. I love using a bit of this sauce to to add a depth of flavour in this soup.

Beef broth. Look for a low sodium or no salt added broth option. For extra protein and collagen, you can use a bone broth.

Tomato sauce. Plain tomato sauce (or strained tomatoes) is used to help bring through the fresh tomato flavour, while adding to the smooth soup consistency.

Diced tomatoes. Once 14 oz can of diced tomatoes helps add some texture to this soup (without any chopping). Don't forget to add the juices too!

Riced cauliflower. For our hidden source of veggies, we replace the rice in traditional stuffed pepper soup with riced cauliflower.

Brown lentils. My secret to adding extra protein and fiber is one can of lentils. Plus, lentils are a source of plant-based iron (the vitamin C in the veggies boosts its absorption too!).

The complete ingredient list with measurements can be found in the recipe card below. 

Instructions

1. In a 6 quart slow cooker, add cooked ground beef, diced yellow onion, green pepper, red pepper, diced tomatoes (and their juices), beef broth, tomato sauce, oregano, garlic powder, salt and pepper (to taste), worcestershire, riced cauliflower and lentils. 

2. Cover and place on HIGH for 3 - 4 hours or LOW for 6-8 hours.

3. After the soup has cooked and the vegetables are tender, adjust spices to desired taste. Serve and top with shredded cheese! 

Substitutions and Variations

There are lots of options to add extra veggies; you can really get creative with this recipe! Diced carrots would make an amazing addition, or you could stir in some spinach. 

Not a red meat fan? Traditionally, stuffed peppers are filled with ground beef. However if you don't eat red meat, you can swap the ground beef with ground turkey and replace the beef broth with chicken broth.

Equipment

• Slow cooker

Storage

Leftovers can be stored in an airtight container in the fridge once cooled for up to 5 days. For a longer storage option, store in airtight containers or freezer bags in the freezer for up to 3 months. 

To defrost, allow the soup to defrost in the fridge overnight before reheating in a pot on the stove or in the microwave/

Frequently Asked Questions

More Cozy Soup Recipes

Happy soup season! Try these recipes next:

• Healthy Turkey Chili
• Lemon White Bean Soup with Turkey and Greens
• Panera Thai Chicken Soup
• Cozy High Protein Lentil Soup

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5 from 5 votes

High Protein Slow Cooker Stuffed Pepper Soup

This Slow Cooker Stuffed Pepper Soup is the coziest dinner that's high protein and nutrients. Gluten-free, dairy-free and great for meal prep.

Prep Time20 minutes mins

Cook Time4 hours hrs

Total Time4 hours hrs 20 minutes mins

Course: Main Course, Soup

Cuisine: American

Keyword: high protein, meal prep, slow cooker, soup

Servings: 6

Ingredients 

1x2x3x

• 1 lb extra lean ground beef or turkey cooked and drained
• ½ yellow onion diced (about ½ cup)
• 1 green bell pepper diced
• 1 red bell pepper diced
• 14 oz can diced tomatoes with juices, about 1.75 cup
• 3 cups low sodium beef broth
• 1 +¾ cups tomato sauce
• 2 teaspoon dried oregano
• 1.5 teaspoon garlic powder
• Salt and black pepper to taste
• 1 tablespoon worcestershire sauce
• 3 cups riced cauliflower can be frozen
• 540 mL can lentils rinsed and drained
• Shredded cheddar cheese optional for topping

Instructions

• In a 6 quart slow cooker, add cooked ground beef, diced yellow onion, green pepper, red pepper, diced tomatoes (and their juices), beef broth, tomato sauce, oregano, garlic powder, salt and pepper (to taste), worcestershire, riced cauliflower and lentils.
• Cover and place on HIGH for 3-4 hours or LOW for 6-8 hours.
• After the soup has cooked and the vegetables are tender. Adjust spices to desired taste. Serve and top with shredded cheese (optional).

Notes

If you wish to add rice for a more traditional stuffed pepper soup, I recommend cooking the rice separately and pouring the soup over the rice when serving.

Ground turkey can replace ground beef if preferred. If you decide to do this I recommend substituting the beef broth with chicken broth.

*I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.

Nutrition

Serving: 2cups | Calories: 266kcal | Carbohydrates: 30g | Protein: 29g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.3g | Cholesterol: 47mg | Sodium: 768mg | Potassium: 1485mg | Fiber: 11g | Sugar: 9g | Vitamin A: 1101IU | Vitamin C: 93mg | Calcium: 89mg | Iron: 7mg

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