Get ready for a recipe that delivers big flavor with minimal effort. Meal Prep Unstuffed Pepper Bowls are a clever, deconstructed take on classic stuffed peppers, perfect for busy people, families, and anyone who loves an easy recipe with comforting, big-flavor results. This simple homemade meal is ideal for weeknight dish planning and batch cooking. If you like mixing and matching proteins and veggies, try pairing it with a favorite bowl like this chicken fajita meal prep bowl for more meal-prep ideas.
Table of Contents
What Sets This Recipe Apart
This dish keeps everything you love about stuffed peppers, savory filling, bright peppers, and melty cheese, but skips the fiddly stuffing step, making it faster to prepare and easier to portion. It’s meal-prep friendly, reheats well, and lets you control portions and macros. Emotionally, it hits comfort-food notes without the weekend time commitment, so you get cozy dinners on busy nights and a sense of accomplishment when your week is organized.
Meal Prep Unstuffed Pepper Bowls
Ingredients
Method
- Heat olive oil in a large skillet over medium heat. Sauté onion until softened, about 4 minutes.
- Add garlic and cook for 30 seconds until fragrant. Add ground beef or turkey and brown, breaking up with a spoon. Season with salt, pepper, chili powder, cumin, and smoked paprika.
- Stir in tomato paste and cook for 1 minute. Add diced tomatoes and black beans, if using. Simmer for 3-5 minutes until saucy.
- Mix in cooked rice and half the shredded cheese. Taste and adjust seasoning.
- Fold diced bell peppers into the skillet until evenly mixed. Transfer mixture to a baking dish or portion into meal-prep containers.
- Sprinkle remaining cheese on top and bake at 375°F (190°C) for 10-12 minutes until cheese melts and peppers are tender-crisp. Let cool slightly before serving or sealing containers.
Notes
what you’ll need to make Meal Prep Unstuffed Pepper Bowls:
– 1 lb ground beef or turkey (lean), swap for plant-based crumbles if you prefer
– 4 bell peppers, diced (mixed colors for eye appeal)
– 1 cup cooked rice (white, brown, or cauliflower rice), about 1/2 cup dry
– 1 cup diced onion (yellow or red)
– 2 cloves garlic, minced
– 1 can (14 oz) diced tomatoes, drained, adds moisture and acidity
– 1 cup black beans, drained and rinsed (optional)
– 1 cup shredded cheddar or Mexican blend cheese, divided
– 2 tbsp tomato paste, deepens flavor
– 1 tbsp olive oil
– 1 tsp chili powder
– 1 tsp ground cumin
– 1/2 tsp smoked paprika (optional)
– Salt and pepper to taste
– Fresh cilantro and lime wedges for serving (optional)
Equipment
– Large skillet or sauté pan
– Wooden spoon or spatula
– Measuring cups and spoons
– 9×13 inch baking dish or meal-prep containers
Step-by-Step Instructions
1. Cook the aromatics and protein
1. Heat olive oil in a large skillet over medium heat. Sauté onion until softened, about 4 minutes.
2. Add garlic and cook 30 seconds until fragrant. Add ground beef or turkey and brown, breaking up with a spoon. Season with salt, pepper, chili powder, cumin, and smoked paprika.
2. Build the filling
3. Stir in tomato paste and cook 1 minute. Add diced tomatoes and black beans, if using. Simmer 3-5 minutes until saucy.
4. Mix in cooked rice and half the shredded cheese. Taste and adjust seasoning.
3. Combine with peppers and bake
5. Fold diced bell peppers into the skillet until evenly mixed. Transfer mixture to a baking dish or portion into meal-prep containers.
6. Sprinkle remaining cheese on top and bake at 375°F (190°C) for 10-12 minutes until cheese melts and peppers are tender-crisp. Let cool slightly before serving or sealing containers.
Pro Tips & Troubleshooting
– Use day-old rice for better texture; fresh rice can be too soft.
– If peppers release a lot of water, drain a little before adding rice to prevent mushiness.
– For leaner meals, swap beef for turkey or plant-based crumbles.
– Want extra creaminess? Stir in a dollop of sour cream or Greek yogurt just before serving.
– Make it spicy by adding chopped jalapeño or cayenne to taste.
– Overcooked peppers get limp; aim for tender-crisp by checking at 10 minutes.
– To keep bowls from getting soggy in the fridge, store dressing or salsa separately.
– Double the batch and freeze portions for longer-term meal prep.
Serving Suggestions
Serve these bowls with a squeeze of lime and fresh cilantro. Pair with a green salad, tortilla chips, or roasted corn. For more weeknight bowl inspiration, try swapping flavors with a fajita-style mix or checking out more one-pan ideas like this one-pound meal prep dinner ideas. For variety, top with avocado, pickled onions, or a drizzle of hot sauce.
Storage & Leftovers
Refrigerate in airtight containers for up to 4 days. Freeze cooled portions for up to 3 months; thaw overnight in the fridge. Reheat in the microwave for 90-120 seconds, stirring halfway, or in a 350°F oven for 15-20 minutes covered until hot.
Nutrition Notes
These bowls balance protein, vegetables, and carbs for a satisfying plate. Using lean meat or plant-based protein lowers saturated fat. Bell peppers add vitamin C and fiber, while beans and rice supply lasting energy. Swap cauliflower rice to reduce carbs and boost vegetable intake.
Food Safety
Cool cooked food before sealing containers to avoid condensation and bacterial growth. Refrigerate within two hours of cooking. When reheating, ensure food reaches 165°F (74°C) for safety. Discard food left out over four hours.
FAQs
Can I make Meal Prep Unstuffed Pepper Bowls ahead of time?
Yes. Prepare the bowls, cool completely, and refrigerate for up to four days or freeze portions for up to three months. Reheat thoroughly before serving and add fresh toppings after reheating.
How long do these bowls last in the fridge?
Store in airtight containers and keep refrigerated for up to four days. If you notice an off smell or mold, discard immediately. For best flavor and texture, eat within three days.
Can I freeze Meal Prep Unstuffed Pepper Bowls?
Yes, freeze in freezer-safe containers for up to three months. Thaw in the refrigerator overnight before reheating. Add fresh toppings like avocado or cilantro after reheating.
Are Meal Prep Unstuffed Pepper Bowls gluten-free?
They can be gluten-free if you use gluten-free tomato paste and check canned goods for additives. Substitute rice or cauliflower rice and avoid any spice blends with wheat-containing fillers.
How should I reheat leftover bowls?
Reheat in the microwave on medium-high for 90-120 seconds, stirring halfway. For oven reheat, cover and bake at 350°F for 15-20 minutes until heated through. Ensure internal temperature reaches 165°F.
Conclusion
I hope this dish brings comfort and joy to your table. If you want a ready-made reference or a printable version, check out this helpful guide to Meal Prep Unstuffed Pepper Bowls on Project Meal Plan: Meal Prep Unstuffed Pepper Bowls – Project Meal Plan. Give this easy recipe a try and enjoy simple homemade meal planning, weeknight dish success, and stress-free batch cooking.