As an affiliate, we may earn a commission from qualifying purchases. We get commissions for purchases made through links on this website from Amazon and other third parties.
If you're looking for versatile meal prep ideas, unstuffed pepper bowls might just be what you need. They're easy to customize, catering to various diets and preferences. From classic beef and rice to zesty spicy chicken, there's a flavor profile for everyone. Plus, you can enhance these bowls with grains or garnishes to elevate the meal. Curious about the different combinations you can whip up? Let's explore some enticing options together.
Key Takeaways
- Prepare a variety of unstuffed pepper bowls, such as beef, quinoa, turkey, and lentil, to cater to different taste preferences.
- Use pre-cooked grains like rice or quinoa for faster meal prep, ensuring quick and easy weeknight dinners.
- Customize each bowl with seasonal vegetables, spices, and proteins to keep meals interesting and nutritious throughout the week.
- Store leftovers in airtight containers for up to five days, making them convenient for grab-and-go lunches or quick dinners.
- Experiment with different flavor profiles, such as Mediterranean or spicy taco-inspired bowls, to keep meal prep exciting and diverse.
Classic Beef and Rice Unstuffed Pepper Bowl
This unstuffed pepper bowl is incredibly versatile, allowing you to customize it with your favorite vegetables or spices.
Whether you're serving it for dinner or packing it into meal prep containers for lunch, this dish is sure to please everyone at the table. Plus, it's a one-pot meal that minimizes cleanup, making it a win-win for home cooks.
Ingredients:
- 1 pound ground beef
- 1 cup uncooked rice (white or brown)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 bell peppers (any color), diced
- 1 can (15 oz) diced tomatoes
- 1 cup beef broth
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Cooking Instructions:
In a large skillet or pot, heat the olive oil over medium heat.
Add the diced onion and minced garlic, sautéing until the onion becomes translucent.
Next, add the ground beef, breaking it apart with a spoon. Cook until browned and fully cooked through, about 5-7 minutes. Drain excess fat if necessary.
Stir in the diced bell peppers, cooked rice, diced tomatoes (with juice), beef broth, Italian seasoning, salt, and pepper.
Bring the mixture to a simmer, then reduce the heat to low and cover. Allow it to cook for about 20 minutes, or until the rice is tender and has absorbed most of the liquid.
Stir occasionally to prevent sticking. Once done, garnish with fresh parsley before serving.
Extra Tips:
To make this dish your own, feel free to add other vegetables like corn, zucchini, or even black beans for added nutrition.
If you prefer a spicier kick, consider adding diced jalapeños or a sprinkle of red pepper flakes.
This recipe also freezes well, so you can double the batch and save some for later. Just make sure to store it in airtight containers to maintain freshness.
Enjoy your delicious and hearty unstuffed pepper bowl!
Quinoa and Black Bean Unstuffed Pepper Bowl
Quinoa and Black Bean Unstuffed Pepper Bowl is a vibrant and nutritious dish that combines the wholesome goodness of quinoa with the rich flavors of black beans and bell peppers. This meal is perfect for meal prep, as it can be made in advance, stored in the fridge, and easily reheated throughout the week.
It's not only packed with protein and fiber but also bursting with colors and textures that make it a delightful addition to your weekly menu. This recipe is versatile and can be customized to suit your dietary preferences. You can swap out the quinoa for brown rice or cauliflower rice, add different spices for a flavor boost, or incorporate additional vegetables like corn or zucchini.
Whether you enjoy it as a standalone meal or serve it alongside a fresh salad, this unstuffed pepper bowl is sure to satisfy your hunger and nourish your body.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1 can (15 oz) black beans, drained and rinsed
- 2 large bell peppers, diced (any color)
- 1 cup corn (fresh, frozen, or canned)
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Fresh cilantro, for garnish
- Lime wedges, for serving
Cooking Instructions:
In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until all the liquid is absorbed.
Once cooked, fluff the quinoa with a fork and set aside. In a large skillet, heat a drizzle of olive oil over medium heat. Add the diced bell peppers and sauté for about 5-7 minutes until they begin to soften.
Stir in the black beans, corn, cumin, chili powder, garlic powder, salt, and pepper, cooking for an additional 3-4 minutes until heated through. Once everything is combined, gently fold in the cooked quinoa until well mixed.
Serve the quinoa and black bean mixture in bowls, garnished with fresh cilantro and lime wedges on the side for an added burst of flavor.
Extra Tips:
For added texture and flavor, consider roasting the bell peppers before adding them to the dish. You can also top your unstuffed pepper bowl with avocado, cheese, or a dollop of Greek yogurt for a creamier finish.
This dish keeps well in the fridge for up to 4 days, making it an ideal option for meal prep. Enjoy experimenting with different spices and toppings to make this recipe your own!
Turkey and Vegetable Unstuffed Pepper Bowl
If you're looking for a hearty and healthy meal prep option, the Turkey and Vegetable Unstuffed Pepper Bowl is an excellent choice. This dish combines lean ground turkey with a medley of colorful vegetables, making it not only nutritious but also visually appealing.
The flavors meld beautifully as they cook together, resulting in a satisfying meal that can be easily portioned for the week ahead. Serve it over a bed of rice or quinoa for added texture and flavor, or enjoy it on its own for a lighter option.
This unstuffed pepper bowl is incredibly versatile, allowing you to customize it with your favorite vegetables or spices. Whether you're preparing lunches for the week or looking for a quick dinner solution, this recipe is simple to prepare and perfect for a busy lifestyle.
Plus, it packs well for on-the-go meals, ensuring you stay nourished even on the busiest days.
Ingredients:
- 1 pound ground turkey
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 cup corn, frozen or canned
- 1 cup black beans, drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 teaspoon chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
- 2 cups cooked rice or quinoa (optional)
- Fresh cilantro for garnish (optional)
Cooking Instructions:
In a large skillet over medium heat, add the ground turkey and cook until browned, breaking it apart with a spatula as it cooks. Once fully cooked, drain excess fat if necessary.
Add the diced bell peppers, chopped onion, and minced garlic to the skillet, sautéing until the vegetables are tender, about 5-7 minutes. Stir in the corn, black beans, diced tomatoes, chili powder, cumin, salt, and pepper. Allow the mixture to simmer for about 10 minutes, letting the flavors meld together.
Once cooked, serve the turkey and vegetable mixture over a bed of cooked rice or quinoa if desired. Garnish with fresh cilantro for a burst of flavor and color. This dish can be stored in airtight containers in the refrigerator for up to 5 days, making it perfect for meal prep.
Extra Tips:
Feel free to mix and match any vegetables based on what you have on hand or your personal preferences. Zucchini, mushrooms, and spinach can be great additions.
For a bit of heat, consider adding some diced jalapeños or a sprinkle of red pepper flakes. This recipe is also easily doubled if you're cooking for a crowd or want extra leftovers for the week.
Vegetarian Lentil Unstuffed Pepper Bowl
This recipe is incredibly versatile; you can customize it by adding your favorite spices or additional vegetables.
Serve it over rice, quinoa, or even cauliflower rice for a low-carb option. Whether you're cooking for yourself or feeding a family, this unstuffed pepper bowl is sure to please everyone at the table!
Ingredients:
- 1 cup green or brown lentils, rinsed
- 4 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 bell peppers (red, yellow, or green), diced
- 1 can (14.5 oz) diced tomatoes, undrained
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup corn (fresh or frozen)
- 1 cup chopped fresh spinach or kale
- Fresh parsley or cilantro for garnish (optional)
Cooking Instructions:
In a large pot, heat the olive oil over medium heat.
Add the diced onions and minced garlic, sautéing until the onions become translucent. Then, add the diced bell peppers and cook for an additional 3-4 minutes until they start to soften.
Stir in the lentils, diced tomatoes (with their juice), vegetable broth, cumin, smoked paprika, salt, and pepper. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 25-30 minutes or until the lentils are tender.
Once the lentils are cooked, stir in the corn and chopped spinach (or kale), cooking for another 5 minutes until the greens are wilted and the corn is heated through.
Taste and adjust seasonings if needed. Serve the mixture in bowls, garnished with fresh parsley or cilantro if desired.
Extra Tips:
For added flavor, consider roasting the bell peppers before adding them to the pot. This will enhance their sweetness and deepen the overall flavor of the dish.
Additionally, feel free to experiment with different beans or grains for added texture and nutrition.
Leftovers can be stored in an airtight container in the refrigerator for up to five days, making this dish perfect for meal prepping!
Spicy Chicken Unstuffed Pepper Bowl
This recipe combines tender chicken, vibrant bell peppers, and a spicy kick that will excite your taste buds. It's versatile too; you can easily adjust the spice level to suit your preference. Serve it over rice, quinoa, or your favorite grain for a complete meal that will keep you fueled throughout the day.
Ingredients:
- 1 pound ground chicken
- 2 medium bell peppers (any color), diced
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn (fresh, frozen, or canned)
- 1 cup diced tomatoes (fresh or canned)
- 1 tablespoon olive oil
- 2 teaspoons chili powder
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon cayenne pepper (adjust to taste)
- Salt and pepper to taste
- Fresh cilantro, for garnish (optional)
- Cooked rice or quinoa, for serving
Instructions:
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent.
Then, add the ground chicken and cook until it's browned and cooked through, breaking it up with a spoon as it cooks. Stir in the diced bell peppers, black beans, corn, and diced tomatoes.
Season the mixture with chili powder, cumin, paprika, cayenne pepper, salt, and pepper. Cook for an additional 5-7 minutes, allowing the flavors to meld together and the bell peppers to soften slightly.
Once everything is well combined and heated through, remove the skillet from the heat. Serve the spicy chicken mixture over cooked rice or quinoa, and garnish with fresh cilantro if desired.
This meal can be portioned out into meal prep containers for easy grab-and-go meals throughout the week.
Extra Tips:
For added flavor, consider marinating the ground chicken in spices before cooking or using a store-bought taco seasoning for convenience.
You can also customize the dish by adding different veggies like zucchini or mushrooms, or by using shredded cheese on top for a creamy finish.
If you prefer a milder dish, simply reduce the amount of cayenne pepper or omit it altogether. Enjoy your flavorful and nutritious Spicy Chicken Unstuffed Pepper Bowl!
Mediterranean Chickpea Unstuffed Pepper Bowl
This dish is incredibly versatile, allowing you to mix and match ingredients based on your preferences or what you have on hand.
Whether you're looking for a quick lunch or a hearty dinner, this unstuffed pepper bowl can be served warm or cold, making it a great choice for any occasion. Plus, it's easy to prepare and can be stored in the fridge for several days, making it an excellent meal prep option.
Ingredients:
- 4 bell peppers (any color)
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 cup cooked quinoa or rice
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1/2 cup feta cheese, crumbled (optional)
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Cooking Instructions:
Start by preheating your oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds. Place the peppers upright in a baking dish.
In a large mixing bowl, combine the chickpeas, cooked quinoa or rice, cherry tomatoes, cucumber, red onion, feta cheese (if using), parsley, olive oil, lemon juice, oregano, salt, and pepper. Mix everything well to guarantee the flavors meld together.
Spoon the chickpea mixture into each bell pepper, packing it in gently. Bake in the preheated oven for about 25-30 minutes or until the peppers are tender.
Once done, allow them to cool slightly before serving or storing in meal prep containers.
Extra Tips:
For added flavor, consider roasting the bell peppers before stuffing them, which can enhance their sweetness.
You can also customize this recipe by adding other ingredients like olives or avocado for extra creaminess. When storing leftovers, keep the filling separate from the peppers to maintain their texture.
Enjoy your Mediterranean Chickpea Unstuffed Pepper Bowl hot or cold, and feel free to experiment with different herbs and spices to suit your taste!
Taco-Inspired Unstuffed Pepper Bowl
If you're looking for a quick and delicious meal prep option, the Taco-Inspired Unstuffed Pepper Bowl is the perfect choice. This dish brings together all the bold flavors of a classic taco while simplifying the cooking process. By using bell peppers as a base, you can enjoy all the ingredients you love without the hassle of stuffing each pepper.
Plus, it's a great way to pack in some veggies and protein, making it a wholesome meal that can be prepped ahead of time for busy days. This recipe isn't only easy to make, but it can also be customized to suit your taste preferences. You can adjust the spice levels, switch out proteins, or add your favorite toppings.
Prepare a big batch of this unstuffed pepper bowl, and you'll have delicious lunches or dinners ready to go all week long. Let's explore the ingredients and cooking process to get this flavorful dish on your table!
Ingredients:
- 4 large bell peppers (any color)
- 1 lb ground beef or turkey
- 1 cup cooked rice (white, brown, or cauliflower rice)
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn (fresh, frozen, or canned)
- 1 packet taco seasoning
- 1 cup diced tomatoes (fresh or canned)
- 1 cup shredded cheese (cheddar or Mexican blend)
- Optional toppings: sour cream, avocado, salsa, cilantro, lime wedges
Cooking Instructions:
Begin by preheating your oven to 375°F (190°C). While the oven is heating, prepare the bell peppers by cutting them in half lengthwise and removing the seeds and membranes. Place the pepper halves in a baking dish, cut side up.
In a large skillet over medium heat, cook the ground beef or turkey until browned and fully cooked. Drain any excess fat, then stir in the taco seasoning, cooked rice, black beans, corn, and diced tomatoes. Mix well and allow it to simmer for about 5 minutes, letting the flavors meld together.
Next, spoon the meat and vegetable mixture into the prepared bell pepper halves, filling them generously. Top each filled pepper with shredded cheese, then cover the baking dish with aluminum foil. Bake in the preheated oven for 25-30 minutes, or until the peppers are tender.
For a bubbly, golden finish, remove the foil during the last 5-10 minutes of cooking. Once done, let them cool slightly before serving with your choice of toppings.
Extra Tips:
Feel free to customize the recipe by adding your favorite ingredients, such as diced onions or jalapeños for an extra kick. If you're short on time, you can also use pre-cooked rice or leftover protein from another meal.
Store the unstuffed pepper bowls in airtight containers for up to 5 days in the refrigerator, making them a convenient choice for meal prep. Enjoy your flavorful Taco-Inspired Unstuffed Pepper Bowls throughout the week!
Cheesy Cauliflower Unstuffed Pepper Bowl
This dish is versatile and can be customized according to your taste preferences. Feel free to add your favorite proteins such as ground turkey or a plant-based option if you want to make it heartier.
The cheesy cauliflower serves as a fantastic base, soaking up all the flavors from the peppers and spices. Plus, it's a great way to sneak in some extra nutrients!
Ingredients:
- 1 large head of cauliflower, chopped into florets
- 2 bell peppers (any color), diced
- 1 cup shredded cheese (cheddar or mozzarella)
- 1 cup vegetable or chicken broth
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- Salt and pepper, to taste
- Olive oil, for drizzling
- Fresh parsley, for garnish (optional)
Instructions:
- Preheat your oven to 400°F (200°C). In a large bowl, toss the cauliflower florets with olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper until evenly coated.
- Spread the cauliflower on a baking sheet and roast for about 25-30 minutes, or until tender and slightly golden brown.
- While the cauliflower is roasting, heat a skillet over medium heat and add the diced bell peppers. Sauté for about 5-7 minutes, or until they're soft and slightly caramelized.
- Once done, combine the roasted cauliflower and sautéed bell peppers in a large bowl. Pour in the vegetable or chicken broth and mix well.
- Transfer the mixture to a baking dish, top with shredded cheese, and return to the oven for an additional 10-15 minutes, or until the cheese is melted and bubbly.
- Remove from the oven and garnish with fresh parsley if desired.
Extra Tips:
For an added kick, consider incorporating some diced jalapeños or a sprinkle of crushed red pepper flakes into the mixture.
This dish can be stored in the refrigerator for up to 4 days, making it an excellent choice for meal prep. To reheat, simply microwave until warm or bake in the oven until heated through.
You can also experiment with different types of cheese for varied flavors or mix in some cooked quinoa for extra protein and texture.
Frequently Asked Questions
Can I Freeze Unstuffed Pepper Bowls for Later Use?
Yes, you can freeze unstuffed pepper bowls for later use. Just make sure to cool them completely before transferring to airtight containers. They'll keep well for about three months, so you can enjoy them anytime!
How Long Do Unstuffed Pepper Bowls Last in the Fridge?
Unstuffed pepper bowls last about three to four days in the fridge when stored in an airtight container. Make sure to check for any signs of spoilage before enjoying your meal later!
What Are Suitable Toppings for Unstuffed Pepper Bowls?
Who knew toppings could transform a simple bowl into a culinary masterpiece? You'll love adding shredded cheese, avocado slices, fresh herbs, or a dollop of sour cream to elevate your dish beyond mere sustenance. Enjoy!
Can I Use Different Types of Rice in These Recipes?
Absolutely, you can use different types of rice in your recipes! Whether it's brown, jasmine, or cauliflower rice, experimenting with varieties adds unique flavors and textures to your dish, enhancing your overall meal experience.
Are There Gluten-Free Options for Unstuffed Pepper Bowls?
You can create delicious gluten-free options by using cauliflower rice or quinoa instead of traditional grains. These alternatives not only meet dietary needs but also add unique flavors and textures to your bowl. Enjoy!
