High-protein, low-carb, and on the table in under an hour!
This Unstuffed Pepper Stew is a quick and easy twist on the classic stuffed peppers—full of flavor, high in protein, packed with veggies, and topped with melty cheese. It’s so comforting, hearty, and delicious, and there are tons of options to make it your own. Serve it with low-carb sides and tzatziki for the perfect finishing touch!
This dish is really more like a deconstructed stuffed pepper casserole because it has all the ingredients and flavors of stuffed peppers, but I use one pan to cook and bake it to perfection. You don’t have to use a lot of dishes for multiple steps, and you’ll save time not having to stuff the peppers. We even use leftovers for lettuce and cabbage wraps, making it an easy meal prep option!
Why will this become a favorite?
Meaty, rich beef
Sweet, sharp peppers
Buttery, caramelized onions
Warm, garlicky,
Herby, tomato sauce
Topped with ooey, gooey cheese!
What are the ingredients for unstuffed pepper stew?
Bell peppers -any color diced to the size you prefer will do, so use what you have and what you like.
Onions -finely chopped to caramelize and distribute evenly in the stew.
Olive oil -I use high-quality olive oil to add as much delicious flavor as possible, but use your favorite sauteing oil.
Ground beef -traditional deep, rich stuffed pepper flavor, but to make it low-fat, swap ground beef for ground turkey or chicken.
Garlic cloves -grated or mince to melt into the stew and season every bite.
Crushed tomatoes -or sauce to add sweet, rich flavor and create a sauce while cooking.
Salt & freshly cracked black pepper -use this duo to the season as you go and build flavor.
Ground cinnamon -I use just enough to make it nice and fragrant and add a little warmth. Leave it out if you don’t care for it.
Crushed dried oregano –adds a ton of earthy herbiness.
Crushed red pepper flakes –optional for a pinch of heat, but if you want it spicier, add more crushed red pepper flakes or a pinch of cayenne.
Shredded cheese –mozzarella, muenster, cheddar, or your favorite cheese or combination.
Parsley -finely chopped to sprinkle over the top and add freshness.
How do I start this stew?
Preheat oven to 400 °F, 200 °C. In an oven-proof skillet, cook the onion and olive oil over medium heat until soft and golden—about 8 minutes. Add the garlic and warm through until fragrant—about 30 seconds.
When do I brown the meat?
Add the ground beef to the skillet, breaking it up with a spoon. Cook until browned, about 7-8 minutes. Drain excess fat if needed.
What creates the tomato sauce?
Stir in the crushed tomatoes, salt, black pepper, cinnamon, oregano, and red pepper flakes (if using). Bring to a boil and remove from the heat.
How long do I let it bake?
Top with cheese and bake for 15-20 minutes, or for extra depth of flavor, let the stew simmer for an additional 10 minutes.
What if I don’t want to use the oven?
Make it on the stovetop instead of the oven. Once the peppers are in the pan, bring them to a boil and reduce the heat to medium. Simmer for 15-20 minutes, stirring occasionally. Add the cheese and let it melt for 2-3 minutes. Garnish with parsley and serve.
How do I serve this stew?
Garnish with chopped parsley and serve warm with tzatziki on the side for an easy dinner packed with nutrients in less than an hour. A nice green salad on the side would round out the meal. Enjoy!
What else could I add to punch up the nutrients?
If you want to add in more veggies, you could grate in zucchini or wilt in some cabbage. Adding chickpeas or your favorite beans before moving your pan to the oven adds more protein. If you’re keeping it low-carb, skip the beans and serve it with cauliflower rice or a low-carb pasta like chickpea pasta.
Can I meal prep this stew?
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat on the stove or in the microwave before serving.
Do you have more pepper dishes?
Greek Stuffed Peppers with Cheese & Olives
Mini Peppers Stuffed with Olives & Herbs (Vegan)
Roasted Red Pepper & Feta Salad
Greek-Style Stuffed Pepper Soup: Gemista Soup
A Cozy Beef Stew with Peppers & Mushrooms
Roasted Tomato & Red Pepper Soup
Watch the Video
Unstuffed Pepper Stew (high-protein)
High-protein, low-carb, and on the table in under an hour! This Unstuffed Pepper Stew is a quick and easy twist on the classic stuffed peppers—full of flavor, rich in protein, and topped with melty cheese. Serve it with tzatziki for the perfect finishing touch!
Ingredients
- 4-5 bell peppers, diced
- olive oil
- 2 pounds (900g) ground beef
- 6 garlic cloves, grated
- 15oz (425g) crushed tomatoes or sauce
- 1 teaspoon salt or to taste
- freshly cracked black pepper, to taste
- 1/4 teaspoon ground cinnamon
- 2 teaspoons crushed dried oregano
- optional: crushed red pepper flakes
- 2 cups shredded cheese: mozzarella, muenster, cheddar or your fave
- 1-2 teaspoons finely chopped parsley
- tzatziki for serving
Instructions
Preheat oven to 400 °F, 200 °C.
In an oven-proof skillet, cook the onion and olive oil over medium heat until soft and golden. About 8 minutes. Add the garlic and warm through until fragrant. About 30 seconds.
Brown the Beef: Add the ground beef to the skillet, breaking it up with a spoon. Cook until browned, about 7-8 minutes. Drain excess fat if needed.
Add the Flavor: Stir in the bell peppers, crushed tomatoes, salt, black pepper, cinnamon, oregano, and red pepper flakes (if using). Bring to a boil and remove from the heat.
Top with cheese and bake for 15-20 minutes
Finish & Serve: Garnish with chopped parsley and serve warm with tzatziki on the side. Enjoy!
Notes
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STAUB Ceramics Rectangular Baking Dish, 13x9-inch, Dark Blue
I have a food allergy to bell peppers. Could I swap in cabbage for the peppers and make unstuffed cabbage or would I need to adjust anything?
Yes! You can absolutely swap in cabbage for the bell peppers to make an unstuffed cabbage version. Since cabbage releases some liquid as it cooks, you may need to reduce the broth slightly or simmer a bit longer to get the right consistency. Otherwise, the flavors will still work beautifully. Let me know how it turns out! 😊
You left out when to add the pepper.
you’ve not included the peppers in the cooking instructions 🙂 add before or after meat?
Sorry about that I just updated the recipe card. You can either add it where it says in the recipe card or at the beginning with the onions, happy cooking!
Hey, I’m not sure if one of the ads is covering it, but in list of ingredients, the onion is not listed. It is included in your cooking instructions, but I didn’t see it in the ingredients. I made this and it was really good. And it’s great leftover as well. I even froze some of it and ate it later and it was still good. Thanks for this recipe.
Could I use plant-based meat like Crumbles for this?
Yes, absolutely! Plant-based crumbles should work well in this stew. Just brown them as you would ground beef, but keep in mind that they cook faster and don’t release fat, so you may need to add a little oil for richness. Let me know how it turns out!
I didn’t realize that onion was not listed in the ingredients. So here I was, I had all my prep work done, my olive oil was nice and hot, and when I went to add the diced onions, I realized I never diced the onion. Then I realized I didn’t dice the onion because I never go the onion! Oh, boy! So I shut off the burner, covered the oil, and am trying to keep the ground beef from getting to dry in the fridge until the onion gets here!
Hi Dimitra,
I’m really enjoying your recipes and have just received the latest email with recipes for Halloween wth high protein.
In the Unstuffed Pepper Stew the onion is not listed in the ingredients. I realise the video confirms that it is 1 onion but if a person was to print the recipe out it would be missing.
Could you please update the ingredients to include the onion.
Many thanks
This looks very much like an old recipe of yours for deconstructed gemista except that it has more peppers and no rice. Would it be possible to combine the two? Start with this recipe, but add some rice and water at the point where you put it in the oven? Maybe you’d have to leave off the cheese topping. What do you think?
You’re absolutely right! It’s very similar to my deconstructed gemista, just a bit heartier and without the rice. You could definitely combine the two ideas. I’d add about a cup of rice and around two cups of hot water or broth before baking, then cover the pan with foil so the rice steams and soaks up all those delicious flavors. And yes, I’d leave off the cheese topping for that version. It would turn out like a cozy, baked gemista — so good!