These low FODMAP stuffed peppers start right on the grill, getting that sweet smoky char before being stuffed with rice, sausage, beef, and cheese. Made with garlic infused olive oil and green onion tops making these grilled stuffed peppers a family-friendly dinner that's gluten-free and gut-friendly.
Garden or grocery store, fresh veggies are where the flavor party for dinner recipes starts. Try my stuffed zucchini for another veggie-packed meal, let juicy tomatoes shine in a BLT with cottage bacon, and enjoy sweet corn as a side dish now or freeze it with my freezing corn guide to keep that fresh flavor all year long.
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Why You'll Love This Recipe
- Smoky, not soggy - Starting and finishing on the grill gives the peppers a sweet, charred flavor you just can't get in the oven.
- Gut-friendly comfort food - All the cozy stuffed-pepper vibes, made low FODMAP with simple swaps like garlic-infused oil and green onion tops.
- Weeknight easy - Everyday ingredients, clear steps, and dinner on the table in under an hour.
- Versatile and make-ahead friendly - Prep the filling in advance or swap in different proteins and grains to fit your pantry.
What You'll Need
- Bell Peppers - Any color works! Choose your favorite or mix and match for a colorful plate.
- Garlic Infused Olive Oil - Adds that garlicky flavor without the FODMAPs.
- Italian Turkey Sausage - A leaner option than pork sausage that still brings plenty of flavor.
- Lean Ground Beef - A classic stuffed pepper ingredient that pairs perfectly with sausage.
- Fresh Tomatoes - Dice them up for juicy, garden-fresh flavor.
- Tomato Sauce - Adds moisture and another layer of tomato richness.
- Cooked White Rice - Fluffy, filling, and made even better when cooked in low FODMAP beef broth.
- Green Onion Tops - Use just the green parts for a safe, onion-like flavor.
- Italian Seasoning - Make sure it's garlic-free.
- Mozzarella Cheese - Melts into that gooey, stretchy layer we all love.
- Parmesan Cheese - Salty, nutty, and the perfect finishing touch.
- Fresh Basil - Optional, but it adds a fresh pop of flavor right before serving.
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
Step 1: Prep the grill and peppers
Heat your grill to 350 degrees F (medium-high). Slice each pepper in half and scrape out the seeds and white membranes. A butter knife works perfectly for this task.
Brush the peppers with garlic-infused olive oil, season with salt and pepper, then grease the grill grates with avocado oil on a paper towel. Place the peppers cut side down and grill for 6 minutes.
Step 2: Make the filling
While the peppers are grilling, cook the sausage and ground beef in a skillet over medium heat until no pink remains. Stir in the diced tomatoes and cook for 4 to 5 minutes to let them soften and release their juices. If you are using canned diced tomatoes, you can skip this step.
Step 3: Add the flavor
Mix the cooked rice, green onion tops, tomato sauce, and Italian seasoning into the skillet. Let the filling simmer on low while the peppers finish grilling. Taste and adjust the salt as needed.
Step 4: Stuff the peppers
Sprinkle a little mozzarella inside each pepper, then spoon in the filling. Press it down gently so the peppers are nice and full. Line a grill basket with foil or use a heavy-duty baking sheet. Place the stuffed peppers inside, top with mozzarella and parmesan, and return them to the grill over indirect heat.
Cook for about 20 minutes, until the cheese is melted and bubbly. This can also be done under the broiler instead of the grill for more of a golden brown, melty cheese topping.
Tips and Tricks
No grill basket? A disposable foil pan works just as well, and you can usually grab one for cheap at the dollar store.
Stuck inside? If it's raining or you don't have a grill, bake the stuffed peppers in a 350 degree F oven for 35 to 40 minutes or until cheese is melted and filling is warmed through.
Make it in advance. Prep the filling up to a day in advance and store it in the fridge. When it's time to cook, all you need to do is grill the peppers and stuff them.
Ingredient Swaps
- Rice - Swap in brown rice, instant rice, or even wild rice blend cooked in an Instant Pot, if that's what you have on hand.
- Tomatoes - Not garden season? A can of diced tomatoes works just fine.
- Fresh Herbs - Parsley makes a bright, fresh topping in place of basil.
- Homemade Low FODMAP Italian Sausage - Try making your own and season it exactly how you like.
Variations
Stuffed Poblano Peppers - Switch up the flavor by using poblano peppers instead of bell peppers. They add a mild heat and smoky kick.
Mexican Style Stuffed Peppers - Go all ground beef, season with low FODMAP taco seasoning, and top with pepper jack cheese for a zesty twist.
Dairy Free Stuffed Peppers - Omit the cheese topping, or use a dairy free option.
Vegetarian Stuffed Peppers - Skip the meat and use extra rice, add a can of corn, and more tomatoes to stuff the peppers.
Storing and Reheating
Store: Keep leftovers in an airtight container in the fridge for 3 to 4 days.
Reheat: Microwave until warmed through. For more even heating, cut the pepper in half first. No microwave? Warm them in a 350 degree F oven for about 15 minutes.
Freeze: Wrap cooled peppers in plastic wrap, then store in a freezer-safe container for up to 4 months. Thaw in the fridge overnight before reheating.
Make ahead: Cook the filling up to a day in advance and refrigerate. When you're ready to eat, just grill the peppers, stuff, and finish them off on the grill or in the oven.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Green bell peppers - safe up to ½ cup (75 grams) per meal
- Red bell peppers - safe up to ⅓ cup (43 grams) per meal
- Orange bell peppers - safe up to ¼ cup (38 grams) per meal
- Yellow bell peppers - safe up to ¼ cup (35 grams) per meal
- Green onion tops - stick with just the green parts
- Garlic-infused olive oil - safe up to 1 tablespoon (18 grams) per meal
- Mozzarella cheese - safe up to ¼ cup (40 grams)
- Parmesan cheese - safe up to 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
Yes, in the right serving sizes. Green bell peppers are safe up to ½ cup (75 grams) per meal. Red up to ⅓ cup (43 grams), orange up to ¼ cup (38 grams), and yellow up to ¼ cup (35 grams). Based on the Monash App.
Yes. Prepare the filling up to a day in advance and refrigerate. When it's time to eat, grill the peppers, stuff them, and finish on the grill or in the oven.
Grilling adds smoky flavor, but baking works too. Cook at 375 degrees F for 35 to 40 minutes. For softer peppers, boil the halves in salted water before stuffing.
Yes. Use plain, unseasoned rice and gluten-free Italian sausage, and you're set.
Yes. Cool completely, wrap in plastic, and store in a freezer-safe container for up to 4 months. Thaw in the fridge overnight, then reheat in a 350 degrees F oven for about 15 minutes or microwave until hot.
Try brown rice, quinoa, or wild rice. Adjust serving size to fit your low FODMAP needs.
A mix of ground beef and Italian turkey sausage gives great flavor, but ground chicken or all beef works too. For a vegetarian version, skip the meat and add extra rice, tomatoes, and a little lactose-free cheese.
Yes. Mozzarella and parmesan are classics, but cheddar, pepper jack, or lactose-free cheese all work. Stick to low FODMAP serving sizes.
They keep in an airtight container for 3 to 4 days. Reheat in the oven or microwave until warmed through.
What To Serve With Stuffed Bell Peppers
Stuffed peppers are hearty on their own, but the right sides can turn them into a complete dinner. Here are a few of my favorite pairings:
- Simple Green Salad - Toss mixed greens with my low FODMAP Italian dressing or Greek dressing.
- Almond Milk Mashed Potatoes - Creamy and comforting, made with unsweetened almond milk.
- Soup starter - A small bowl of low FODMAP pumpkin soup pairs perfectly in cooler months.
More Loveable Low FODMAP Recipes
- Low FODMAP Stuffed Pepper Soup - All the flavors of classic stuffed peppers in a cozy, one-pot soup that's perfect for weeknights.
- Low FODMAP Chicken Enchiladas - All the flavors of classic stuffed peppers in a cozy, one-pot soup that's perfect for weeknights.
- Low FODMAP Mexican Rice - A fluffy, flavorful side dish made with safe ingredients, perfect alongside tacos, enchiladas, or stuffed peppers.
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Stuffed Peppers
Equipment
Ingredients
- 4 bell peppers (Note 1)
- 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 tomatoes (Note 2)
- 8 ounces tomato sauce canned (Note 3)
- 1 cup cooked white rice (Note 4)
- ½ cup green onion tops chopped
- 1 tablespoon Italian seasoning
- 1 cup mozzarella cheese shredded
- ½ cup Parmesan cheese shaved
- fresh basil optional
Instructions
- Preheat the grill to 350 degrees F (medium-high heat).
- Cut each bell pepper in half and remove the seeds and white membranes. Brush the peppers with garlic-infused olive oil and season with salt and pepper.
- Grease the grill grates with avocado oil on a paper towel, held with tongs. Place the peppers cut side down and grill for 6 minutes.
- On the stovetop, cook the Italian sausage and ground beef in a skillet until no pink remains. Dice the tomatoes and stir them in. Cook for 4 to 5 minutes until they soften. If using canned tomatoes, skip this step.
- Stir in the cooked rice, chopped green onion tops, tomato sauce, and Italian seasoning. Let the mixture simmer on low while the peppers cook.
- Flip the peppers on the grill and cook for another 6 minutes. Transfer them to a baking dish.
- Spoon a little mozzarella into each pepper, then add the meat filling. Press it down gently so the peppers are nice and full.
- Line a grill basket with foil or use a baking sheet. Place the stuffed peppers inside, sprinkle with mozzarella and parmesan, and grill over indirect heat for 20 minutes, until the cheese is melted and bubbly.
- Remove the peppers from the grill, sprinkle with fresh basil, and serve hot.
Venessa Mandelkow says
We love to use up our garden peppers with this recipe! It is a favorite in our house.