Low-Sodium Turkey & Spinach Stuffed Peppers

A healthy, protein-packed, and heart-friendly dinner recipe perfect for meal prep or family dinners.

Why You’ll Love This Recipe

These Low-Sodium Turkey & Spinach Stuffed Peppers are flavorful, nutrient-rich, and low in sodium—making them a perfect fit for heart-healthy eating. Packed with lean ground turkey, fresh spinach, and wholesome brown rice, they offer a balanced combination of protein, fiber, and essential vitamins without sacrificing taste.

Whether you’re cooking for yourself, your family, or meal prepping for the week, these peppers are easy to make, freezer-friendly, and totally customizable.

Ingredients (Serves 4)

• 4 large bell peppers (any color), tops cut off & seeds removed
• 1 lb (450 g) lean ground turkey
• 2 cups fresh spinach, chopped
• 1 cup cooked brown rice (unsalted)
• 1 medium onion, finely diced
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp paprika
• 1 tbsp olive oil
• 1/4 tsp black pepper (or to taste)
• Optional: 1/4 cup low-sodium shredded mozzarella cheese for topping

Instructions

Step 1 – Preheat Oven

Preheat oven to 375°F (190°C).

Step 2 – Prepare Peppers

Cut tops off the bell peppers and remove seeds/membranes. Set aside.

Step 3 – Make Filling

1. Heat olive oil in a skillet over medium heat.
2. Add onion & garlic; sauté 3–4 minutes until softened.
3. Add ground turkey; cook until browned and no longer pink, breaking apart with a spatula.
4. Stir in spinach until wilted (about 1–2 minutes).
5. Add cooked rice, oregano, paprika, and black pepper. Mix well.

Step 4 – Stuff & Bake

• Spoon turkey-spinach mixture into each pepper.
• If using, sprinkle mozzarella on top.
• Place peppers upright in a baking dish. Add 1/4 cup water to the dish to keep them moist.
• Cover with foil; bake for 25 minutes.
• Remove foil; bake an additional 10 minutes until peppers are tender.

Nutrition Facts (Per Stuffed Pepper)

Approximate values — may vary by ingredients used

• Calories: 250
• Protein: 26g
• Carbs: 18g
• Fat: 8g
• Sodium: ~85mg

Tips & Variations

• Make it vegetarian: Swap turkey for lentils or chickpeas.
• Add extra veggies: Zucchini, mushrooms, or diced tomatoes work great.
• Meal prep friendly: Store in an airtight container in the fridge for up to 4 days or freeze for up to 2 months.

MamaMacros Tip: Low-sodium recipes don’t have to be bland—season with herbs, spices, garlic, and onions for maximum flavor without added salt.

About the Author

Reece L

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