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This healthy Stuffed Pepper Soup recipe is an easy meal to get on the table–just a few healthy ingredients in the Crockpot or Pressure Cooker and it pretty much makes itself. This is the perfect hearty recipe for meal prep and your entire family will love it!

This hearty soup has minimal spices and the flavors from the onion and garlic are delicious. It’s a great recipe for dinner that kids love!

collage image with text of healthy stuffed pepper soup in blue bowl

This soup is one of the oldest recipes on My Crazy Good Life, and like all good things it needed a small update. I’ve changed some ingredients around and I love this recipe even more now. You can still find the original recipe below, but the new printable recipe will reflect the new and improved version. 

Where’s the recipe?

We want to make sure that everyone can easily make this recipe–whether this is the first time you’ve cooked in the kitchen or you’ve been doing it for years.

This recipe can be cooked in the Instant Pot or electric pressure cooker, in the Crock Pot, or right on the stove. There are detailed instructions in the post below about how to do that.

If you are comfortable in the kitchen and just need the basic recipe, scroll right down to the bottom of this post where you’ll find the easy to print recipe for this Delicious and Healthy Stuffed Pepper Soup!

How can I make this recipe?

I’m sharing three different ways to make this easy stuffed pepper soup recipe: Crock Pot, Pressure Cooker, and right on the stove.

I like making my healthy stuffed pepper soup recipe in the Instant Pot because it’s quick and only uses one pot. This version is considered healthy because the ground turkey reduces the saturated fat from beef and there are no highly processed oils.

Ingredients in Stuffed Pepper Soup

  • Ground meat: I prefer to use turkey, but ground beef or ground chicken works too!
  • Broth or water: I suggest using beef broth if you’re using ground beef and chicken broth if you’re using poultry. You can use water if you don’t have broth on hand.
  • Diced tomatoes: I always buy low sodium.
  • Tomato sauce: Also low sodium, when available.
  • Brown rice: dry, not instant rice. I prefer short grain because it cooks a little faster and is more tender.
  • Bell peppers
  • Onions
  • Black pepper
  • Garlic
  • Oregano
  • Salt
ingredients in small bowls

How to make this in the Instant Pot

  1. Spray your pot with nonstick cooking spray and press the sauté button. Add the ground meat to the pot and stir occasionally until it’s no longer pink. Drain liquid, if necessary (this is probably necessary only if you use ground beef). Read this if you’re using frozen ground turkey.
  2. Add your other ingredients to the Pressure Cooker: broth or water, tomatoes (including the juice), tomato sauce, rice, bell peppers and onions, black pepper, garlic, oregano, and salt.
  3. Close the lid and turn your valve to from Venting to Sealing. Cook on high pressure for 15 minutes.
  4. When the soup is finished cooking, immediately release the pressure quickly by moving the valve to “vent.” This is called a Quick Release and will make the steam come out of the pot fast, so keep your hands clear.
  5. If by chance your rice isn’t cooked through, you have two options:
    1. Press the Saute button and allow soup to cook for 5 minute minutes, then turn the pot off and allow it to rest for 5 minutes.
    2. Place the lid back on the pot, set the valve to Sealing again, and set the time for 2 minutes. The soup will continue cooking as it comes back to pressure. Quick pressure release when cook time is finished.
  6. Season with salt and pepper to taste.

How to make this in the Crock Pot

This is a really easy slow cooker stuffed pepper soup recipe…in just a few steps you’ll have a delicious and family friendly meal ready and on the table. Our entire family loves stuffed pepper soup!

  1. Brown the ground turkey in a skillet over medium heat.
  2. Add the ground turkey, broth or water, tomatoes (including the juice), tomato sauce, chopped peppers and onions, black pepper, garlic, oregano, and salt to the Crock Pot.
  3. Cover and cook on low for 6-8 hours.
  4. Your rice should be added 1 hour before end of cooking. With this method of cooking, you can also used cooked rice and add it right at the end of your cooking–I prefer to add cooked rice. 
  5. Season with salt and pepper to taste.

How to make this on the Stovetop

  1. Sauté the ground turkey in a large pot until no longer pink.
  2. Add broth or water, tomatoes (including the juice), tomato sauce, chopped peppers and onions, rice, garlic, oregano, and salt and pepper. Cook for 5 minutes on medium-high, then reduce the heat to medium-low and simmer for 20-25 minutes.
  3. Test the peppers and rice to make sure they’re cooked enough for you before removing the soup from the stovetop.
  4. Season with salt and pepper to taste.
blue bowl of stuffed pepper soup

Recipe Tips

  • If you choose to use white rice in this recipe instead of brown, you can reduce the pressure cooker cook time to 4 minutes.
  • If using long grain brown rice, you might have to add a few minutes to the cooking time.
  • Test your rice to make sure it’s done before eating. If rice is old or stale, it won’t cook as fast and might need some more time.
  • If you’d like a bit of spice in this recipe, adding one diced jalapeño is perfect!
  • This recipe is easy to freeze and reheats well in the microwave. It’s one of my favorite meal prep recipes!
  • If you’re looking for a low carb version of this soup, you can substitute cauliflower rice (just warm it separately and add it to the soup right before eating) or you can leave out the rice completely.
  • No nonstick cooking spray? That’s ok, you can use olive oil to sauté the ground turkey.

Healthy Eating Plans

I love this soup when I’m watching my weight because it’s filling and contains a good mix of healthy slow burning carbs and vegetables. It’s compatible with many diet plans!

  • 21 Day Fix Stuffed Pepper Soup: If you’re on the 21 Day Fix, make this recipe with ground turkey. Your serving size will be about 2 cups (1/4 recipe) and will count as 1 Red container, 1 1/4 Green container, and 1 yellow container per serving.
  • Trim Healthy MamaFor THM, use extra lean ground turkey and drain the fat after browning. This is a THM-E recipe.
  • Weight Watchers: For WW, this is soup is 2 Blue Plan Points | 2 Green Plan Points | 0 Purple Plan Points per serving when using lean ground turkey.
image of soup in a blue bowl

Looking for the “old” recipe?

As I mentioned above, this recipe has been improved! If you’re a fan of the previous recipe, you can find it right here–you’ll just be switching the seasonings. Instead of using the black pepper, garlic, oregano, and salt above you’ll use these measurements:

  • 1/2 teaspoon basil
  • 1 clove of garlic
  • 1 tablespoon chili powder
  • 2 teaspoons oregano
  • 1/4 teaspoon black pepper
blue bowl of stuffed pepper soup
4.22 from 56 ratings
click the stars to rate!

Healthy Stuffed Pepper Soup Recipe

Created by: Becca Ludlum
Prep Time 10 minutes
Cook Time 8 minutes
Saute time 5 minutes
Total Time 22 minutes
Servings 4 servings
This healthy Stuffed Pepper Soup recipe is an easy weeknight meal! Instant Pot Stuffed Pepper soup with rice is a kid-friendly dinner that you can make in the Crockpot or right on the stove. .


  • Instant Pot 6 qt
  • Sealing Rings
  • Kitchen Knife


  • 1 lb ground turkey you can use beef or chicken if you'd like
  • 1 medium onion chopped (any type will do!)
  • 3 medium bell peppers chopped (I've added up to four peppers, and it's yummy!)
  • 14.5 oz can diced tomatoes including the liquid
  • 15 oz can tomato sauce
  • 1/2 cup dry brown rice short grain
  • 2 cups chicken broth or water


  • 1 clove garlic minced
  • 2 tsp oregano
  • ¼ tsp pepper
  • tsp salt


Pressure Cooker:

  • Sauté the ground turkey until no longer pink. Drain liquid, if necessary.
  • Add all of the other ingredients to the pressure cooker. Close the lid and seal your vent.
  • Cook on high pressure for 15 minutes.
  • Quick pressure release. If you'd like to let the pressure release naturally for a few minutes, it'll be fine sitting there.


  • Brown the ground turkey in a skillet over medium heat.
  • Add the ground turkey, broth, tomatoes, tomato sauce, chopped peppers and onion, black pepper, garlic, oregano, and salt to the Crock Pot.
  • Cover and cook on low for 6-8 hours.
  • Add your uncooked rice about 1 hour before cook time is finished. You can also cook rice separately and add it right before serving.


  • Sauté the ground turkey in a large pot until no longer pink.
  • Add broth, tomatoes, tomato sauce, chopped peppers and onions, rice, garlic, oregano, and salt and pepper. Cook for 5 minutes on medium-high, then reduce the heat to medium-low and simmer for 20-25 minutes.
  • Test the peppers to make sure they’re cooked enough for you before removing the soup from the stovetop.



The previous recipe was the same except for the seasonings–if you prefer that recipe, omit the spices in the above recipe and add these instead: 
  • 1/2 teaspoon basil
  • 1 clove of garlic
  • 1 tablespoon chili powder
  • 2 teaspoons oregano
  • 1/4 teaspoon black pepper


Calories: 371kcal | Carbohydrates: 40g | Protein: 29g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 84mg | Sodium: 161mg | Potassium: 1234mg | Fiber: 7g | Sugar: 14g | Vitamin A: 4162IU | Vitamin C: 163mg | Calcium: 105mg | Iron: 5mg

Make This Recipe?

Make sure to follow on Pinterest @bludlum and on Instagram @beccaludlum

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  1. Excited to make this today!!How many WW points would this be if I used 93% ground turkey?

    Thank you!!

    1. Hi there! In the Recipe notes, I’ve figured out the points for you :)

  2. My family doesn’t care for spicy things (myself included)…is there something else you’d suggest in place of the chili seasoning? Or maybe cutting the amount in half? Thank you :)

  3. What’s the serving size for 247 cal?

  4. Hi Becca! Just wanted to give you a heads up that this says 14 tsp salt in the chili seasoning recipe and I’m guessing it should be 1/4. Thanks!

  5. Fran Simpson says:

    5 stars
    I made this last night in the instant pot according to directions. My husband, my sister, and I all loved it and am adding it to my Use Often Recipes! Thanks for sharing.

  6. Melissa Deno says:

    In the slow cooker version do you add cooked or uncooked rice one hour before the end?

    1. Cooked rice goes in at the end, but uncooked rice can go in about an hour before it’s done cooking :)

      1. Your August 14th (not sure of year) reply to Melissa Deno about adding rice to the crockpot version APPEARS to be incorrect. Your recipe is very clear and says to added UNCOOKED rice 1 hour before the end… OR COOKED rice right at the end. Your reply on 8/14 says that COOKED rice should be added an hour before finishing. Could you clear that up for me? The UNCOOKED option makes more sense to me… even when using a crockpot. Thanks in advance! I love your recipes.

      2. Julie, thank you for letting me know about this! We update posts often, but not comments–I’ll fix this now.

        Yes, uncooked rice an hour before the cook time ends and cooked rice right at the end!

        And thank you :) Thanks for coming back for more recipes and thank you for taking the time to let me know about this confusing comment!

  7. 5 stars
    Easy delicious tasted like the peppers were roasted! Yummy!

  8. Has anyone tried it with Quinoa instead of rice?

  9. I just made this for the first time and I can say honestly it will not be the last! So simple, and delicious! My family loved it! Thank you so much.

  10. 5 stars
    I’m so happy I could cry! Here’s my story- I used this recipe a few months ago and the whole family loved it! Since they decided it was a definite make-again, I bookmarked it in my phone with all my other favorite recipes. Last month, I lost said phone forever and have been searching for this recipe ever since. It was hiding from me until tonight when I guess I finally entered the right keywords and scrolled far enough! I’m so happy to have refound your recipe; I had almost given up and I honestly was not interested in using any other recipe. Thank you so much for not only a great recipe, but all the preparation variations and other information. I apologize for going on so long but I really wanted you to know how special this recipe is to me and the struggle since I lost it! I’ll be writing a hard copy this time for sure! Thanks so much!

    1. Bethany, you made my day with your comment–thank you!! <3

  11. What’s the best way to use cauliflower rice instead of brown rice? Frozen? Thawed?

    1. Sara Anderson says:

      You’ll want to cook the cauliflower rice for less time–adding it at the end would be good!

    2. Anonymous says:

      Laurie I buy the pouches of already cooked cauli/rice from Costco & add at the ene for about 1/2 hr!

  12. Elizabeth says:

    Looks great – Cant wait to try! Can you omit rice all together and not have any yellow container counts?

  13. In the directions for the instant pot recipe for stuffed green pepper soup, it reads to add onion and green pepper but in the list of ingredients it doesn’t list how much of each.

    1. It does! All measurements are in the printable recipe card at the end of the post :)

  14. 5 stars
    Hands down best recipe ever. My family went crazy and ate the whole pot. Guess I’ll be cooking again tomorrow! Thanks for all you do.

  15. CAROL NYE says:

    5 stars
    I did this on the stove top, tonight. It is absolutely delicious! Hubby liked it, too. I think I will eat it for breakfast, in the morning!!

  16. christina says:

    Hi Becca, Hoping you can clarify to my boyfriend and I the serving size as we are new to this. Is the 4 serving size per person and they each get 2 cups of this soup?

    1. Yes, you’ve got it! It’s a pretty big serving size for this recipe :) To see how I calculated the containers, I’ve explained the process here:

      Good luck to you both!

  17. Hi
    Flavors are great but my brown rice didnt cook fully. It was crunchy. Any tips for next time.

    1. Hi Nicole! Hmmm, is there a chance it was old? This is a recipe I make often and my rice is always cooked. I’d stick it back in and pressure cook for a few more minutes :)

      1. If I’m doing stovetop, do I cook the brown rice first? Probably sound silly, but I don’t want to put dry rice in it if that’s wrong

      2. It doesn’t sound silly at all! 20-25 minutes simmering should cook dry (uncooked) rice. Sometimes I use cooked if I know I’m not going to want to wait so long for dinner, and using Instant rice will make the cook time faster too :)

  18. 5 stars
    This is the BOMB! Made it vegan with quorn beefless crumbles and veggie broth, added some corn, and used the original spices suggested. Totally putting this on rotation, super filling and delicious (:

  19. If you omit the rice, does it take out the yellow container? I’m following 21 day fix

  20. Anonymous says:

    5 stars
    Delicious!! So flavorful!!!

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