Here’s a high-protein, nutrient-dense recipe for Stuffed Bell Peppers with Ground Turkey and Quinoa
perfect for bodybuilders or anyone seeking a balanced, muscle-friendly meal packed with lean protein, fiber, and complex carbs!
Ingredients
For the Stuffed Peppers:
- 4 large bell peppers (any color, tops cut off and seeds removed)
- 1 lb (450g) lean ground turkey (93% lean)
- 1 cup cooked quinoa (white, red, or tri-color)
- 1 small onion (diced)
- 3 garlic cloves (minced)
- 1 cup diced tomatoes (canned or fresh)
- 1 tsp cumin
- 1 tsp smoked paprika
- 1/2 tsp chili powder (optional, for heat)
- Salt and pepper (to taste)
- 1/2 cup shredded low-fat cheese (optional, for topping)
- Fresh cilantro or parsley (for garnish)
For the Quinoa:
- 1/2 cup uncooked quinoa
- 1 cup water or low-sodium chicken broth
Instructions
1. Cook the Quinoa:
- Rinse quinoa under cold water. Combine with water/broth in a saucepan, bring to a boil, then reduce heat, cover, and simmer for 15 minutes until fluffy.
2. Prep the Peppers:
- Preheat the oven to 375°F (190°C). Place hollowed-out bell peppers in a baking dish.
3. Cook the Turkey Filling:
- In a skillet, sauté onion and garlic over medium heat until softened (~3 minutes).
- Add ground turkey and cook until browned (~5-6 minutes). Drain excess fat if needed.
- Stir in cooked quinoa, diced tomatoes, cumin, smoked paprika, chili powder, salt, and pepper.
4. Stuff and Bake:
- Spoon the turkey-quinoa mixture into the bell peppers. Top with cheese (if using).
- Cover the baking dish with foil and bake for 25 minutes. Remove foil and bake for another
5-10 minutes until peppers are tender and cheese is bubbly.
5. Garnish and Serve:
- Sprinkle with fresh herbs like cilantro or parsley.
Macros (Per Pepper)
- Calories: ~300-350 kcal
- Protein: ~30g (turkey + quinoa)
- Carbs: ~25g (quinoa + veggies)
- Fats: ~8-10g (turkey + optional cheese)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Ground turkey and quinoa provide a complete amino acid profile for muscle repair.
- Fiber & Complex Carbs: Quinoa and veggies support digestion and sustained energy.
- Low-Calorie Nutrient Bomb: Bell peppers are rich in vitamins A, C, and antioxidants.
- Meal Prep Friendly: Reheats well for lunches or dinners throughout the week.
Pro Tips
- Boost Protein: Add black beans or a side of Greek yogurt.
- Lower Carbs: Swap quinoa for cauliflower rice or skip the cheese.
- Spice It Up: Add jalapeños or hot sauce for extra heat.
- Freezer-Friendly: Bake and freeze extras for quick future meals.
Enjoy this colorful, protein-packed dish to fuel your gains and keep your meals exciting! 🌶️🦃💪