These Meal Prep Unstuffed Pepper Bowls are everything you love about classic stuffed peppers—without the hassle of stuffing anything. Savory ground beef, colorful bell peppers, zucchini, garlic, and tomatoes come together in a saucy skillet dish that’s perfect for meal prep. Just spoon it over your favorite rice, top with melty cheese, and you’re set for flavorful, fuss-free lunches all week long.
This dish became a staple in my weekly rotation back when I needed something hearty, veggie-loaded, and quick to batch cook. It’s the perfect “reset” meal—nourishing yet comforting, and so easy to throw together after a long day. If you’re someone who wants to eat better without giving up flavor, this is your kind of prep.
Why You’ll Love This Recipe
- Quick & hearty: Ready in 30 minutes with bold flavor and lots of veggies
- Meal prep winner: Perfectly portioned and holds up great in the fridge or freezer
- No stuffing required: All the flavor of stuffed peppers, none of the work
- Versatile: Use your favorite rice, cheese, or swap in ground turkey
- Freezer-friendly: Make a big batch and save some for later
Ingredients
- 1½ cups uncooked rice of choice (plus cooking liquid)
- 1 lb 85% lean ground beef (or ground turkey)
- 1 tsp fine sea salt
- 1 tsp freshly ground black pepper
- 2 green bell peppers, finely diced
- 1 red bell pepper, finely diced
- ½ medium onion, finely diced
- 4 cloves garlic, minced
- 1 small zucchini, quartered and sliced
- 1 (8 oz) can tomato sauce (about ¾ cup)
- 1 (14.5 oz) can diced tomatoes, drained
- 3 tbsp Worcestershire sauce
- Additional salt & pepper to taste
- ¾ cup shredded mozzarella or pepper jack cheese
Instructions
Step 1: Cook the Rice
Prepare 1½ cups of uncooked rice according to package instructions.
(Optional: Cook in chicken broth or use a rice cooker or Instant Pot for extra flavor.)
Step 2: Brown the Meat
Heat a deep non-stick skillet or Dutch oven over medium heat.
Add ground beef, 1 tsp salt, and 1 tsp pepper.
Break into crumbles and cook for 4–5 minutes, until just cooked through.
Step 3: Add the Veggies
Stir in diced green and red bell peppers and onion.
Cook for 3–4 minutes until they begin to soften.
Add garlic and zucchini. Cook for another 2 minutes, stirring occasionally.
Step 4: Make It Saucy
Pour in tomato sauce, diced tomatoes, and Worcestershire sauce.
Season with an additional ¼ tsp each salt and pepper.
Lower heat and let simmer for 3–4 minutes, stirring occasionally.
Step 5: Assemble Your Bowls
For meal prep:
Spoon ½ cup cooked rice into each of 4–5 meal prep containers.
Top with the unstuffed pepper mixture and sprinkle with shredded cheese.
Cool completely before sealing and refrigerating.
(Optional: If serving immediately, add cheese directly to the skillet, cover for 90 seconds until melted.)
Tips for Success
- Drain excess fat: If using higher-fat beef, drain after browning
- Boost the veggies: Add mushrooms, spinach, or cauliflower rice
- Go low-carb: Swap rice for cauliflower rice or serve solo
- Add spice: Toss in crushed red pepper or jalapeño for heat
- Use pre-chopped veggies: Save time with pre-diced produce
Storage & Reheating
- Refrigerator: Store in airtight containers for up to 4 days
- Freezer: Freeze for up to 3 months
- Reheat: Microwave for 2–3 minutes until heated through, stirring halfway
FAQs
Can I use brown rice or quinoa?
Yes! Brown rice adds more fiber, while quinoa boosts protein.
Is this spicy?
Not as written, but you can spice it up with hot sauce or spicy peppers.
What’s the best cheese to use?
Mozzarella keeps it mild, while pepper jack adds a nice kick.
Can I skip the rice?
Absolutely—serve it as a bowl on its own or with greens!
Final Thoughts
These Meal Prep Unstuffed Pepper Bowls are a week’s worth of flavor-packed, veggie-loaded lunches in just 30 minutes. They’re wholesome, customizable, and a fantastic way to stay ahead of your weekday meals. Whether you’re packing them for work, school, or quick dinners, you’ll be so glad you made them.
I love how this recipe makes healthy eating feel like a treat, not a chore. It’s one of those dependable meals that hits the spot every single time—warm, satisfying, and just the right amount of cheesy. It also adapts beautifully to your tastes, so you can easily swap veggies or proteins to keep it exciting.
Share Your Bowls
Made these? Tag your prep with #UnstuffedPepperBowls or #MealPrepWithPeppers on Instagram!
Meal Prep Unstuffed Pepper Bowls
Ingredients
- 1½ cups uncooked rice of choice plus cooking liquid
- 1 lb 85% lean ground beef or ground turkey
- 1 tsp fine sea salt
- 1 tsp freshly ground black pepper
- 2 green bell peppers finely diced
- 1 red bell pepper finely diced
- ½ medium onion finely diced
- 4 cloves garlic minced
- 1 small zucchini quartered and sliced
- 1 8 oz can tomato sauce (about ¾ cup)
- 1 14.5 oz can diced tomatoes, drained
- 3 tbsp Worcestershire sauce
- Additional salt & pepper to taste
- ¾ cup shredded mozzarella or pepper jack cheese
Instructions
Step 1: Cook the Rice
- Prepare 1½ cups of uncooked rice according to package instructions.
- (Optional: Cook in chicken broth or use a rice cooker or Instant Pot for extra flavor.)
Step 2: Brown the Meat
- Heat a deep non-stick skillet or Dutch oven over medium heat.
- Add ground beef, 1 tsp salt, and 1 tsp pepper.
- Break into crumbles and cook for 4–5 minutes, until just cooked through.
Step 3: Add the Veggies
- Stir in diced green and red bell peppers and onion.
- Cook for 3–4 minutes until they begin to soften.
- Add garlic and zucchini. Cook for another 2 minutes, stirring occasionally.
Step 4: Make It Saucy
- Pour in tomato sauce, diced tomatoes, and Worcestershire sauce.
- Season with an additional ¼ tsp each salt and pepper.
- Lower heat and let simmer for 3–4 minutes, stirring occasionally.
Step 5: Assemble Your Bowls
For meal prep:
- Spoon ½ cup cooked rice into each of 4–5 meal prep containers.
- Top with the unstuffed pepper mixture and sprinkle with shredded cheese.
- Cool completely before sealing and refrigerating.
(Optional: If serving immediately, add cheese directly to the skillet, cover for 90 seconds until melted.)
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