Low FODMAP Stuffed Bell Peppers Recipe

This tender, cheesy Low FODMAP Stuffed Bell Peppers is made with lean ground beef, fluffy rice, and savory garlic-infused oil, ready in about an hour. Baking the halved peppers until the skins soften and the cheddar topping bubbles creates a comforting meal that is gentle on digestion. I make this recipe whenever I crave hearty, classic flavors without the worry.

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Why This Classic Works

Finding comfort food that fits a low FODMAP diet often feels like a compromise because traditional recipes rely heavily on onion and garlic for flavor. I learned that swapping fresh garlic for garlic-infused olive oil provides that essential savory base without the fructans that cause digestive issues. This simple switch keeps the filling rich and aromatic.

Another key to this version is cutting the peppers in half lengthwise to create “boats” rather than stuffing whole standing peppers. This method ensures you stay within a safe serving size for green bell peppers while increasing the ratio of delicious cheesy filling to vegetable. It also cuts down the baking time significantly, preventing the filling from drying out.

Low FODMAP Stuffed Bell Peppers Ingredients

• 4 medium green bell peppers, cut in half lengthwise and seeds removed
• 1 lb (450g) lean ground beef (or turkey)
• 1 tablespoon garlic-infused olive oil
• 1 cup cooked white rice
• 1 can (14 oz / 400g) diced tomatoes, drained (check label for no onion/garlic)
• 1/2 cup green onion tops, sliced (green parts only)
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup shredded cheddar cheese or mozzarella
• 1/4 cup fresh parsley, chopped

How To Make Low FODMAP Stuffed Bell Peppers

1. Prepare the Peppers: Preheat your oven to 375°F (190°C). Arrange the hollowed pepper halves cut-side up in a 9×13 inch baking dish. Pour about 1/4 cup of water into the bottom of the dish to help steam the peppers as they bake.
2. Brown the Beef: Heat the garlic-infused olive oil in a large skillet over medium heat. Add the ground beef and cook until browned and crumbled, about 6-8 minutes. Drain any excess fat if necessary.
3. Make the Filling: Lower the heat and stir in the drained diced tomatoes, cooked rice, green onion tops, oregano, paprika, salt, and black pepper. Cook for 2-3 minutes, stirring constantly, until everything is well combined and heated through.
4. Stuff and Bake: Spoon the beef and rice mixture generously into each bell pepper boat. Cover the baking dish tightly with aluminum foil and bake for 30 minutes.
5. Melt the Cheese: Remove the foil and sprinkle the shredded cheese evenly over the top of each pepper. Return to the oven (uncovered) and bake for another 10-15 minutes until the cheese is melted and bubbling. Sprinkle with fresh parsley before serving.

Recipe Tips

• Choose Green Peppers: Monash University testing indicates that green bell peppers have a larger low FODMAP serving size (75g) compared to red bell peppers. Eating two “boats” keeps you safely near this limit.
• Read Tomato Labels: Many canned tomato products contain hidden onions, garlic powder, or “spices” that may include high FODMAP ingredients. Look for cans that list only tomatoes, tomato juice, salt, and citric acid.
• Use Day-Old Rice: Cold, leftover rice holds its shape better in the filling than freshly cooked warm rice, preventing the mixture from becoming mushy inside the pepper.

What To Serve With Stuffed Bell Peppers

A simple green salad with a homemade vinaigrette (olive oil, vinegar, Dijon mustard) adds a fresh crunch that cuts through the richness of the beef and cheese. You could also serve these alongside roasted potatoes or a side of lactose-free sour cream for extra creaminess.

How To Store

Store leftover peppers in an airtight container in the refrigerator for up to 3 days. To freeze, wrap each cooked pepper boat individually in plastic wrap and then foil; they will keep for up to 2 months.

FAQs

• Can I use red bell peppers instead?
  You can, but red bell peppers have a smaller low FODMAP serving size (about 43g). If you use red peppers, stick to eating just one half (one boat) to avoid potential fructose triggers.
• Is garlic-infused oil safe?
  Yes, FODMAPs are water-soluble carbohydrates, meaning they do not leach into oil. Commercial garlic-infused oils are safe because the garlic flavor is present without the actual garlic fibers.
• Can I make this vegetarian?
  Absolutely. Swap the ground beef for crumbled firm tofu or extra cooked quinoa, and add more low FODMAP veggies like chopped carrots or zucchini to the filling.

Nutrition

• Calories: 320
• Total Fat: 16g
• Saturated Fat: 7g
• Cholesterol: 75mg
• Sodium: 580mg
• Total Carbohydrate: 18g
• Protein: 24g

Try More Recipes:

• Low FODMAP Stuffed Cabbage Rolls Recipe
• Low FODMAP Roasted Carrots Recipe
• Low FODMAP Roasted Broccoli Recipe