Meal Prep Unstuffed Pepper Bowls (High Protein, Low Calorie)
A simplified take on stuffed peppers assembled in bowls for easy meal prepping. You get seasoned ground beef, bell peppers, rice, and tomato sauce with 35+ grams of protein per serving, ready in under 35 minutes without the fussing of traditional stuffed peppers.
Equipment
- large skillet with lid
- wooden spoon
- fork
Ingredients
- 2 tablespoons olive oil
- 1 pound ground beef (80/20 blend)
- 1 medium yellow onion, diced
- 3 bell peppers (any color), diced into 1-inch pieces
- 3 cloves garlic, minced
- 1 can (14.5 ounces) diced tomatoes, undrained
- 1 cup beef broth or water
- 1 cup long-grain white or brown rice (uncooked)
- 2 teaspoons smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne (optional)
- Fresh parsley for garnish (optional)
Instructions
- Step 1: Heat olive oil in a large skillet over medium-high heat. Add ground beef and cook, breaking it apart with a wooden spoon, about 5 to 7 minutes until well browned. Drain excess fat if needed.
- Step 2: Add diced onion and sauté for 2 minutes until softened. Stir in minced garlic and cook for 30 seconds until fragrant.
- Step 3: Add diced bell peppers and cook for about 3 minutes, stirring occasionally, until they begin to soften.
- Step 4: Sprinkle smoked paprika, oregano, garlic powder, salt, pepper, and cayenne over the beef and peppers. Stir well to coat.
- Step 5: Pour in the canned tomatoes with juice and beef broth. Stir in uncooked rice, mixing until mostly submerged. Bring to a boil, then reduce heat to low, cover, and simmer for 18 to 20 minutes.
- Step 6: Remove from heat and let covered skillet sit for 5 minutes. Uncover, fluff rice with a fork, and taste for seasoning adjustments.
- Step 7: Cool to room temperature before dividing into containers for meal prep (about 20 minutes).
Notes
Store in airtight containers in the fridge for up to 5 days. Reheat in microwave with 2 tablespoons water per bowl or on stovetop in covered skillet over medium heat. Ground turkey can substitute for beef (reduces to 320 calories per serving; add 1 teaspoon Worcestershire sauce for depth). Brown rice adds fiber and nutty flavor; cauliflower rice works for lower carbs (use 2 cups cooked with 1/2 cup broth). Macros per serving: 35g protein, 32g carbs, 12g fat, 2g fiber.