High Protein Stuffed Pepper Soup

As someone who’s always balancing comfort food with my fitness goals, I’ve found that soups are one of the easiest ways to sneak in extra protein while still enjoying cozy flavors.

This High Protein Stuffed Pepper Soup has become a staple in my kitchen because it gives me everything I want—rich flavor, hearty texture, and a serious protein boost to keep me full for hours.

The mix of lean ground beef and sausage adds depth, while the peppers and tomatoes keep it fresh and vibrant. Whether I’m winding down after a workout or meal-prepping for a busy week, this soup checks all the boxes.

It’s proof that comfort food doesn’t have to derail your health goals—it can actually fuel them.

Why You’ll Love This Recipe

• Protein-Packed Fuel
  With both lean ground beef and sausage, each serving delivers a high dose of protein, perfect for building muscle or staying fuller longer.
• Comforting Yet Nutritious
  Classic stuffed pepper flavors—tomatoes, peppers, garlic, and herbs—are transformed into a balanced, nutrient-dense soup.
• Meal Prep Friendly
  This soup reheats beautifully, and the flavors deepen over time, making it an ideal option for weekly meal prep.
• Customizable for Your Goals
  Keep it low-carb by serving over cauliflower rice, or make it more filling with brown rice or quinoa.
• Family-Friendly
  Bold, hearty, and flavorful—this recipe pleases both fitness enthusiasts and family members who just want a delicious bowl of soup.

Ingredients

• 1 lb lean ground beef
• 1 lb sausage, sliced
• 1 tbsp olive oil
• 4 cloves garlic, minced
• 1 cup onion, diced
• 1 (15 oz) can tomato sauce
• 1 (28 oz) can diced tomatoes (with liquid)
• 1/4 cup tomato paste
• 4 green bell peppers, diced
• 4 cups beef broth
• 2 tsp dried basil
• 2 tsp dried oregano
• 2 tsp sea salt
• 1 tsp black pepper

Instructions

1. Heat olive oil in a Dutch oven or large pot over medium-high heat.
2. Add onion and garlic; cook until translucent.
3. Stir in ground beef and sausage; cook until browned, about 4–5 minutes.
4. Add diced peppers and sauté for 2–3 minutes.
5. Stir in beef broth, diced tomatoes, tomato sauce, tomato paste, basil, oregano, salt, and pepper.
6. Bring to a boil, then reduce heat and simmer uncovered for 30 minutes.
7. Taste and adjust seasoning as needed.
8. Serve hot, either plain or over cauliflower rice/brown rice.

Assembly (Serving Suggestions)

• Low-Carb Option: Serve over cauliflower rice to keep carbs low while boosting volume.
• Muscle Builder: Pair with quinoa or brown rice for an extra protein + complex carb boost.
• Comfort Bowl: Top with shredded cheese or a dollop of Greek yogurt for extra creaminess and protein.

Mistakes to Avoid

• Overcooking the Peppers: Add them after browning the meat so they stay slightly firm, not mushy.
• Skipping the Simmer: Don’t rush—30 minutes of simmering develops the rich, deep flavor.
• Not Draining Fat (if needed): If your sausage is fatty, drain excess grease to prevent a heavy, oily soup.
• Too Much Salt Early: Add seasonings gradually, since sausage and broth already contain salt.

Expert Tips

• Brown the meat well—it builds a deeper flavor base.
• Use leaner meats (like 93% beef or turkey sausage) for higher protein without excess fat.
• Double the batch! This soup freezes beautifully and makes a perfect grab-and-reheat meal.
• Add a handful of spinach or kale at the end for extra micronutrients without changing the flavor.
• For extra thickness, stir in cooked rice or quinoa directly into the pot.

FAQs

1. Can I make this soup low-carb?
Yes! Serve it over cauliflower rice or enjoy as-is without any added grains.

2. Can I substitute the meat?
Absolutely. Try ground turkey, chicken sausage, or even plant-based crumbles for a lighter variation.

3. How long does it last in the fridge?
Stored in an airtight container, it will last up to 4–5 days.

4. Can I freeze this soup?
Yes, it freezes very well. Let it cool, portion into containers, and freeze for up to 3 months.

5. How do I reheat it?
Reheat gently on the stove or in the microwave. If frozen, thaw overnight in the fridge first.

6. What can I add for even more protein?
Top with shredded cheese, stir in quinoa, or add beans like cannellini or black beans.

High Protein Stuffed Pepper Soup

This hearty High Protein Stuffed Pepper Soup combines lean ground beef, sausage, and tender bell peppers in a rich tomato broth. Packed with protein and flavor, it’s the perfect comfort food that also fuels your health goals. Serve it plain, over cauliflower rice for a low-carb option, or with brown rice for extra energy.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 40 minutes mins

Simmer Time 30 minutes mins

Total Time 50 minutes mins

Calories: 320

Ingredients Method Notes

Ingredients

  

• 1 lb lean ground beef
• 1 lb sausage sliced
• 1 tbsp olive oil
• 4 cloves garlic minced
• 1 cup onion diced
• 1 15 oz can tomato sauce
• 1 28 oz can diced tomatoes (with liquid)
• 1/4 cup tomato paste
• 4 green bell peppers diced
• 4 cups beef broth
• 2 tsp dried basil
• 2 tsp dried oregano
• 2 tsp sea salt
• 1 tsp black pepper

Method

 

1. Heat olive oil in a large pot or Dutch oven over medium-high heat.
2. Add onion and garlic; cook until fragrant and translucent.
3. Stir in ground beef and sausage; cook until browned, 4–5 minutes.
4. Add diced bell peppers; sauté for 2–3 minutes.
5. Stir in broth, diced tomatoes, tomato sauce, tomato paste, and seasonings.
6. Bring to a boil, then reduce heat and simmer uncovered for 30 minutes.
7. Adjust seasoning as needed and serve hot over cauliflower rice, brown rice, or enjoy on its own.

Notes

• Meal Prep: This soup stores well for 4–5 days in the fridge and freezes up to 3 months.
• Low-Carb Swap: Serve over cauliflower rice instead of regular rice.
• Extra Protein: Add quinoa, beans, or top with shredded cheese or Greek yogurt.
• Veggie Boost: Stir in spinach or kale at the end of cooking.