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Meal Prep Unstuffed Pepper Bowls make a hearty and convenient solution for weekday lunches. With a colorful mix of peppers, zucchini, tomatoes, and two kinds of cheese options this recipe brings all the satisfaction of classic stuffed peppers with half the effort. I love how customizable it is and how the flavors get even better after a night in the fridge.
I first made this during a busy week and have kept it in my lunch rotation ever since. It is such a relief to open the fridge and know a wholesome meal is already packed and ready to go.
Ingredients
- Uncooked rice: Use your favorite rice such as jasmine or brown for the base pick good quality for better flavor and texture
- Lean ground beef or turkey: Provides filling protein pick meat with a little fat for better taste
- Fine sea salt and fresh ground black pepper: Essential for seasoning use fresh pepper for more aroma
- Green and red bell peppers: These add sweetness and crunch look for firm glossy peppers with no soft spots
- Medium onion: Brings a savory depth to the filling choose onions without blemishes
- Garlic: Fresh minced garlic boosts savory flavor try to use real cloves instead of jarred for best results
- Small zucchini: Adds moisture and nutrition pick small zucchini for tender flesh
- Tomato sauce: Gives body to the filling pick unsweetened varieties for more tomato flavor
- Diced tomatoes: Contribute bright acidity drain extra liquid to avoid sogginess
- Worcestershire sauce: Lends richness and umami opt for a quality brand for depth
- Shredded mozzarella or pepper jack cheese: Melts for a creamy finish choose pre-shredded for convenience or grate your own for better melt
Step-by-Step Instructions
- Cook the Rice:
- Prepare your favorite rice using package directions choose between water or broth for added flavor I prefer jasmine rice made in the Instant Pot for fluffy results
- Brown the Meat:
- Place a large nonstick skillet or Dutch oven over medium heat Add the ground beef along with salt and pepper Use a wooden spoon to break up the meat and stir occasionally Cook for four to five minutes just until no longer pink but not browned Keep the meat juicy for the best texture
- Add the Veggies:
- Toss the peppers and onion into the pan with the meat Stir and cook until they begin to soften about three to four minutes Add the garlic and zucchini Continue cooking for another two minutes stirring to prevent garlic from burning
- Make it Saucy:
- Pour in the tomato sauce and the well-drained diced tomatoes Add Worcestershire sauce plus a bit more salt and pepper Stir well Bring everything to a low simmer Cook for about three to four minutes until everything is fragrant and saucy Taste and add more salt or pepper if you like
- Assemble for Meal Prep:
- If eating right away sprinkle shredded cheese over the hot filling and cover the pan for ninety seconds to melt For meal prep divide cooked rice among your containers Add the pepper mixture on top Sprinkle generously with cheese Let cool then store in the fridge or freezer
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I am always amazed by how sweet and flavorful bell peppers become after just a few minutes in the pan. My kids love to help sprinkle the cheese on top which turns meal prep into a fun family task.
Storage Tips
These bowls keep great in the fridge for up to four days. Let everything cool before snapping on the lids so no extra moisture collects. If you want to freeze them make sure your rice is cool before assembling this keeps the rice from getting mushy. Defrost overnight in the fridge or microwave straight from frozen with a splash of water to refresh the rice.
Ingredient Substitutions
You can use ground turkey for a lighter dish or even plant-based ground for a vegetarian option. Cauliflower rice works if you want low carb. When peppers are expensive try using frozen bell pepper strips. Make it dairy free with shredded vegan cheese or skip the cheese entirely for more of a stew.
Serving Suggestions
Sometimes I serve these bowls with avocado slices and a dollop of sour cream. Add hot sauce for spicy kick. If using as a dinner side skip the rice and spoon the pepper mixture onto baked sweet potatoes for a twist.
Cultural Context
Stuffed peppers are a classic comfort food in many cultures. This recipe borrows their flavor but adapts it for busy lives with a deconstructed bowl. It brings all the colorful nostalgia of family dinners without the fuss of stuffing individual peppers.
Frequently Asked Questions About Recipes
- → Can I use a different type of meat?
Yes, ground turkey or chicken works well for a lighter option without compromising flavor.
- → What kind of rice pairs best with these bowls?
Jasmine, basmati, or brown rice all pair well. Choose your favorite or substitute with quinoa for variety.
- → Is it possible to make this dish vegetarian?
Swap the ground meat for plant-based crumbles or lentils to create a satisfying vegetarian version.
- → How long can I store these bowls in the fridge?
Store prepared bowls in airtight containers for up to four days, making them ideal for busy weeks.
- → Can I freeze them for later?
Yes, these bowls freeze well for up to three months. Thaw overnight in the fridge and reheat before serving.
- → Do I have to use zucchini?
Zucchini is optional and can be omitted or replaced with other vegetables according to your preference.