At the peak of the summer season, Low FODMAP Stuffed Bell Peppers need to be on the menu. The peppers are stuffed with Italian sausage, ground beef, rice, tomatoes and topped with both mozzarella and parmesan cheese!
These stuffed peppers are not your grandma’s green stuffed peppers. Roasting and baking them on the grill adds a wonderful, unmistakable smoky flavor. The two-meat, cooked rice stuffing combination creates a great flavor and texture.
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Why You'll Love This Recipe
- It won't heat up the kitchen.
- Grilled peppers are sweet and smoky.
- Gluten Free and Low FODMAP
Featured Ingredients
- Multi Colored Bell Peppers - Use your favorite colored pepper or green peppers.
- Garlic Infused Olive Oil - All the flavor of garlic without using actual garlic.
- Italian Ground Turkey Sausage - Using turkey sausage versus pork sausage reduces the amount of grease and calories.
- Ground Beef - Ground beef is typically found in stuffed green peppers and pairs nicely with the sausage.
- Fresh Tomatoes - Picked straight from the garden and diced.
- Tomato Sauce - Adds the liquid and another layer of tomato flavor.
- White Rice - Cooked in a low FODMAP beef broth.
- Green Onions- Using only the green onion tops to keep it low FODMAP.
- Italian Seasoning - A garlic-free version. I love Penzy’s Italian Herb option.
- Mozerella Cheese - Compliments all the Italian flavors.
- Parmesan Cheese - A salty cheese also compliments the Italian flavors.
- Fresh Basil - Optional, but so delicious sprinkled on the tops of the peppers.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Cut each pepper in half. Remove the white membranes on the inside with a butter knife.
Next, brush with garlic-infused olive oil and sprinkle each bell pepper with salt and pepper.
Carefully, grease the grill grates with avocado oil soaked on a paper towel.
Place peppers on the grill grates and cook for six minutes.
In a large skillet, cook the Italian sausage and ground beef over medium heat on the stovetop until no pink remains.
Dice the tomatoes and add to the meat mixture. Cook the tomatoes over medium-low heat for 4-5 minutes.
Next, add the cooked rice, green onions, tomato sauce, and Italian seasoning. Allow the rice mixture to simmer on the stovetop over low heat while the pepper cooks.
On the grill, flip the peppers to the other side and cook again for six minutes.
Remove the bell peppers from the grill and place them in a baking dish. Sprinkle mozzarella cheese inside each pepper.
With a small spoon, fill the insides of the peppers with the stuffing mixture. Gently compress the mixture into the peppers, filling every nook and cranny.
Cover a grill basket with non-stick foil or a baking sheet.
Return the cheese-topped stuffed peppers to the grill over indirect heat for twenty minutes or until the cheese melts.
Sprinkle fresh-cut basil over the peppers. Serve immediately.
Tips and Tricks
No grill basket? Use a disposable aluminum foil pan. The cheapest option is at dollar stores.
No grill or is it raining outside? Cook the stuffed peppers in a 375 degree F oven for 35-40 minutes. Boil the halved peppers in salted water until fork tender before stuffing.
Ingredient Swaps
- Rice Options - Use brown rice, instant rice, or wild rice.
- Canned Tomatoes - If it isn’t peak garden season, use a can of diced tomatoes instead of fresh tomatoes.
- Fresh Herbs - Use parsley as a topping.
- Homemade Italian Sausage - Make your own sausage and customize it to whatever you love!
Variations
Stuffed Poblano Peppers - Swap out the bell peppers for poblano peppers.
Mexican Stuffed Peppers - Use all ground beef, taco seasoning, and pepperjack cheese.
Storing and Reheating
Store: Keep leftovers in an airtight container in the refrigerator for 3-4 days.
Reheat: Reheat the peppers in the microwave until warm. Cut the pepper in half for more even heating. No microwave? Place the stuffed pepper on a baking sheet and warm in a 350 degree F oven for 15 minutes or until heated through.
Freeze: Freezing leftovers, wrap in plastic wrap, and place in a freezer-friendly container. Defrost completely before reheating.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Green Bell Peppers - safe at 75 grams or ½ cup per meal.
- Red Bell Peppers - safe at 43 grams or ⅓ cup per meal.
- Orange Bell Peppers - safe at 38 grams or ¼ cup per meal.
- Yellow Bell Peppers - safe at 35 grams or ¼ cup per meal.
- Green Onion Tops - use only green onion tops.
- Garlic Infused Olive Oil - safe at 18 grams or 1 tablespoon per meal.
- Mozzarella Cheese - safe at 40 grams or ¼ cup per meal.
- Parmesan Cheese - safe at 40 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Nope, place the pepper stuffing mixture in a baking dish, top with cheese, and bake in a 350 degree F oven until warm and cheese is melted.
Meal Planning
Serve these peppers with a cob of sweet corn or roasted veggies. For a heartier meal, serve alongside pork tenderloin or ham steaks. If you don’t have any bell peppers but have zucchini, try stuffed zucchini!
Additional Ways To Use Garden Produce
Recipe
Low FODMAP Stuffed Bell Peppers
Equipment
Ingredients
- 4 bell peppers Any Color
- 1 tablespoon garlic infused olive oil
- 1 teaspoon Kosher salt
- ½ teaspoon ground black pepper
- 1 pound Italian turkey sausage
- 1 pound ground beef lean
- 2 Medium Sized fresh tomatoes
- 8 ounces tomato sauce
- 1 cup cooked white rice
- ½ cup green onion tops
- 1 tablespoon Italian seasoning
- 1 cup mozzarella cheese shredded
- ½ cup parmesan cheese shaved
- fresh basil
Instructions
- Preheat your pellet grill to 350 degrees F or any outdoor grill to medium-high heat.
- On a cutting board with a sharp knife cut each bell pepper in half, and remove the white membranes.
- Brush each pepper with garlic-infused olive oil with a marinating brush. Sprinkle the peppers with kosher salt, and ground black pepper on the inside and outside.
- Grease the grill grates with avocado oil soaked on a paper towel. Place peppers directly on the grill grates and cook for six minutes.
- On the stovetop, in a large skillet, cook the Italian sausage and ground beef until no pink remains.
- With a sharp knife on a cutting board, dice the tomatoes into small pieces and add to the meat mixture. Cook the tomatoes in the meat over medium low heat for 4-5 minutes to allow the tomatoes to cook down. If you are using canned diced tomatoes, skip this cooking step.
- Next, add the cooked rice, chopped green onions, tomato sauce, and Italian seasoning to the meat tomato mixture. Allow the rice mixture to simmer on the stovetop over low heat while the peppers cook.
- On the grill, flip the peppers to the other side and cook again for six minutes.
- Remove the bell peppers from the grill and place in a baking dish. Sprinkle mozzarella cheese into the bottom of each pepper. With a small spoon, fill each pepper with the stuffing mixture.
- Cover a grill basket with tin foil or a baking sheet.
- Place the stuffed peppers into the grill basket and top with mozzarella cheese first and then parmesan cheese.
- Put the cheese-topped stuffed peppers back on the grill over indirect heat for twenty minutes or until the cheese melts.
- Remove the peppers from the grill. Place the stuffed peppers back into the baking dish using tongs and sprinkle some fresh-cut basil over the peppers. Serve immediately.
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