Dinner

Turkey and Rice Stuffed Peppers

Name: Turkey and Rice Stuffed Peppers
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: 300 g Turkey breast mince, 2% fat; 320 g Red pepper; 80 g Cooked white rice; 60 g Onion; 2 cloves, about 6 g Garlic; 200 g Chopped tomatoes, tinned; 25 g Feta; A teaspoon Ground cumin; A teaspoon Smoked paprika; A handful, chopped Fresh parsley; 4 sprays, about 1 g Olive oil spray; To taste Salt

Two large peppers filled with spiced turkey mince, rice and tomato, and baked with feta on top. 41 g of protein for 341 kcal a serving.

Calories: 341kcal
Protein: 41g
Fat: 7g
Carbs: 28g

Per serving, makes 2. 20 minutes of work, then thirty-five minutes in the oven. Published 8 September 2026.

Allergens

Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Turkey breast mince, 2% fat300 g
Weighed raw. Thigh mince at 7% fat adds about 20 kcal per 100 g.
Red pepper320 g
Two large peppers. Choose ones that sit flat when halved.
Cooked white rice80 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Onion60 g
Garlic2 cloves, about 6 g
Chopped tomatoes, tinned200 g
Feta25 g
Ground cuminA teaspoon
Smoked paprikaA teaspoon
Fresh parsleyA handful, chopped
Olive oil spray4 sprays, about 1 g
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
SaltTo taste

Method

Heat the oven to 200°C. Halve the peppers lengthways through the stalk, pull out the seeds and lay them cut side up in a baking dish.
Soften the onion in a sprayed pan for five minutes, then add the mince, garlic and spices and cook until the meat has lost its pink. Stir in half the tomatoes, the rice, parsley and salt.
Pack the filling into the pepper halves, pour the rest of the tomatoes around the base of the dish and crumble the feta over the top.
Cover with foil and bake for twenty-five minutes, then uncover and bake for ten more until the peppers have slumped and the feta has browned at the edges.

Worth knowing

The quantities above make 2 servings, which is two stuffed halves each. The figures shown are per serving.
Rice is the smaller share of the filling here, so the meat does most of the work. Doubling the rice adds about 50 kcal a serving and makes the filling looser.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.