25g Protein Stuffed Pepper Soup You Need Tonight

Let me tell you about my absolute favorite cold-weather lifesaver – this High Protein Stuffed Pepper Soup! I originally stumbled onto this recipe one snowy afternoon when I wanted all the cozy flavors of stuffed peppers but needed something quicker (and soupier). The first spoonful absolutely blew me away – it’s got that same sweet bell pepper goodness you love, but packed with 25 grams of protein per serving to keep you full for hours.

What makes this soup special? Well, picture this: tender bites of ground turkey (or chicken if that’s your jam) swimming with colorful peppers in a rich tomato broth, all hugged by fluffy quinoa that soaks up every bit of flavor. It’s like getting wrapped in a warm blanket after being outside in the cold. The paprika and cumin give it that wonderful smoky depth I crave, while keeping things nice and light.

After making this probably two dozen times last winter (my family wouldn’t stop requesting it!), I’ve perfected the balance between hearty and healthy. Whether you’re meal prepping for the week or need a quick dinner that doesn’t skimp on nutrition, this soup has your back. Grab your favorite soup pot – I’m about to show you how ridiculously easy it is to make magic happen.

Why You’ll Love This High Protein Stuffed Pepper Soup

Listen, I don’t just make this soup because it’s healthy – I make it because it’s downright addictive! Here’s why it’s become my weekly staple:

• Protein powerhouse: Packed with 25g of protein per bowl to keep you satisfied (goodbye, 3pm snack attacks!)
• Weeknight hero: Ready in 35 minutes flat – faster than waiting for pizza delivery
• Play with your food: Swap proteins, grains, or veggies based on what’s in your fridge
• Meal prep MVP: Tastes even better the next day (perfect for work lunches)
• Cleans out the fridge: Those slightly wrinkly bell peppers? They’re gold in this soup

Trust me, once you try this cozy hug in a bowl, you’ll wonder how you ever survived winter without it.

Ingredients for High Protein Stuffed Pepper Soup

Gather these simple ingredients (I promise you probably have half of them already!), and let’s make some magic happen:

• 1 lb ground turkey or chicken – I like 93% lean for perfect texture
• 4 large bell peppers, diced (go wild with colors – my mix is always 2 red, 1 yellow, 1 green)
• 1 onion, chopped (yellow works great, but I’ve used red when that’s all I had)
• 3 cloves garlic, minced (or 1 tbsp jarred – no shame in my game!)
• 1 can (14.5 oz) diced tomatoes – don’t drain them, that liquid is flavor gold
• 4 cups chicken broth (I use low-sodium to control salt levels)
• 1 cup cooked quinoa or rice – leftover rice works beautifully here
• 1 tsp paprika (smoked paprika is my secret weapon)
• 1 tsp cumin – toasty, earthy perfection
• Salt and pepper to taste – I start with 1/2 tsp salt and go from there

See? Nothing fussy – just real food that turns into something extraordinary.

How to Make High Protein Stuffed Pepper Soup

Okay, soup lovers – grab your favorite wooden spoon and let’s get cooking! This High Protein Stuffed Pepper Soup comes together in just three simple steps (plus lots of happy taste-testing along the way).

Step 1: Brown the Protein

Heat up your soup pot over medium heat – no oil needed since we’re using ground turkey! Add your protein and break it up with a spoon as it cooks. You want those little crumbles to be evenly browned (about 5-7 minutes total). Pro tip: If there’s more than a tablespoon of fat in the pan, drain the excess – this keeps the soup from getting greasy.

Step 2: Sauté Vegetables

Now toss in those gorgeous chopped peppers and onions! Keep stirring everything around for about 5 minutes until the onions turn translucent (they should look shiny but not brown). The peppers will soften slightly but still have some bite – that’s perfect because they’ll continue cooking in the broth. Oh, and don’t forget to add the garlic last (about 30 seconds before moving to the next step) to prevent burning!

Step 3: Simmer the Soup

Here comes the magic! Pour in your tomatoes, broth, quinoa, and spices. Bring it all to a lively bubble, then immediately reduce to a gentle simmer (you want small bubbles breaking the surface, not a rolling boil). Set your timer for 20 minutes – this lets the flavors marry beautifully. Peek occasionally and give it a stir; if it’s bubbling too vigorously, just nudge the heat down a smidge.

That’s it! Taste for seasoning (I always add extra black pepper), and prepare to fall in love with every spoonful.

Tips for Perfect High Protein Stuffed Pepper Soup

After making this soup more times than I can count, here are my hard-won secrets for taking it from good to “Oh my gosh, can I get this recipe?”:

• Toast your quinoa before cooking – just 5 minutes in a dry pan brings out incredible nuttiness
• Fire-roasted tomatoes add amazing smoky depth (I stock up when they’re on sale!)
• Microwave those peppers for 2 minutes before sautéing if you prefer them extra soft
• Finish with fresh herbs – a handful of chopped parsley or cilantro brightens everything up
• Crispy topping hack: Save some cooked turkey to sprinkle on top for texture contrast

My biggest tip? Double the batch – this soup disappears frighteningly fast!

Ingredient Substitutions for High Protein Stuffed Pepper Soup

The beauty of this soup? You can riff on it endlessly based on what’s in your pantry! Here are my favorite swaps that still deliver amazing results:

• Protein options: Lean ground beef (more savory), Italian sausage (spicy kick), or lentils (vegetarian)
• Grain alternatives: Cauliflower rice (low-carb), barley (chewy texture), or orzo (kid-friendly)
• Pepper variations: Poblano peppers for heat or roasted red peppers from a jar in a pinch
• Broth swaps: Vegetable broth keeps it plant-based, bone broth adds extra protein
• Spice tweaks: Chili powder instead of paprika, add oregano for Italian flair

Every version I’ve tried has been delicious – just taste as you go and adjust seasonings to match your substitutions!

Storing and Reheating High Protein Stuffed Pepper Soup

This soup keeps like a dream! Let it cool completely, then stash it in airtight containers. It’ll stay fresh in the fridge for 3 days, or freeze for up to 3 months (just leave a little room for expansion). When reheating, go low and slow – microwave at 50% power or warm gently on the stove to keep everything tender. The quinoa might soak up some broth, so have extra on hand for loosening if needed.

Nutritional Information for High Protein Stuffed Pepper Soup

Just a heads up – these numbers can change based on your exact ingredients (especially your protein and grain choices). But generally, each hearty bowl gives you about 280 calories with that fantastic 25g protein punch! Always check your nutrition labels if you’re counting closely.

Frequently Asked Questions

I get so many questions about this High Protein Stuffed Pepper Soup – here are the ones that pop up most often from fellow soup lovers!

Can I Make This Soup Vegetarian?

Absolutely! My favorite vegetarian swap is using brown lentils (they hold their shape beautifully). Just simmer 1 cup dried lentils separately first, then add them when you’d normally add the meat. Crumbled tofu or tempeh works great too – sauté it first for extra flavor!

How Long Does It Keep in the Fridge?

This soup stays fresh for 3 days when stored properly in airtight containers. The flavors actually deepen overnight – just give it a good stir before reheating!

Can I Use Frozen Peppers?

You bet! Frozen peppers work in a pinch (no need to thaw), but fresh will give you better texture. If using frozen, add them straight to the pot and sauté for an extra minute to cook off excess moisture.

How Can I Boost the Protein Further?

Try stirring in a can of rinsed white beans or topping each bowl with shredded cheese. Greek yogurt makes a fantastic high-protein garnish too – it melts into the hot soup beautifully!

Print