IMPORTANT UPDATE (3/2022): Monash University recently retested red bell peppers and as a result has changed the FODMAP status of red bell peppers. Red bell peppers are no longer considered a FODMAP-free food. I am working to modify affected recipes, like this one, to reflect Monash's recent serving size updates. Thank you for your patience and understanding. Also, if you previously tolerated red bell peppers (or other updated foods), continue to eat according to your unique tolerance level.
Cheesy Lower FODMAP Stuffed Peppers with Rice and Broccoli are a yummy meatless meal or side dish. And, they're budget-friendly!
These cheesy stuffed bell peppers are filled with low FODMAP amounts of broccoli, whole-grain brown rice, and cheddar. To make this recipe even easier, I like to use convenient (and often more affordable) frozen steamable broccoli and brown rice. Make this meatless meal (or side dish) in about 30 minutes.
Shopping list
To make these stuffed peppers, add the following ingredients to your shopping list:
- Red bell peppers - 4 medium
- Garlic-infused oil - 2 tablespoons
- Brown rice - 2 cups cooked (I like to use Birds Eye Steamfresh Brown Rice)
- Broccoli - 2 cups steamed (I like to use frozen steamable broccoli)
- Mild green chiles - 1 (4-ounce) can
- Salt - ½ teaspoon
- Paprika - ½ teaspoon
- Cheddar cheese - 1 cup shredded (4 ounces)
Optional garnish: Cilantro or sliced green onion tops (green parts only)
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Broccoli can be low FODMAP, depending on the part and serving size. Florets (or the darker green heads) are lower in FODMAPs than the stalks (the lighter green part). Broccoli florets are low FODMAP in servings of ¾ cup or 75 grams. Broccoli stalks have a smaller low FODMAP serving of ⅓ cup or 45 grams.
Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
- Canned mild green chiles (with no added high FODMAP ingredients) are convenient and affordable but have not specifically been tested. Canning occasionally changes the FODMAP status of foods. If concerned, consider substituting fresh green chili pepper (I suggest dicing and sautéing until soft before adding) or omitting until you can test-to-tolerance.
Paprika and smoked paprika have been tested and are low FODMAP in servings up to 1 teaspoon.
Cheddar cheese is a low FODMAP, low lactose cheese. The suggested low FODMAP serving is 2 slices or 40 grams. This is about 1.5 ounces or ⅓ cup shredded.
Optional garnishes
Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.
Instructions
To make these low FODMAP stuffed peppers, simply:
Step 1: Preheat oven to 400°F. Lightly coat a 9×13-inch baking dish with nonstick cooking spray. Place the halved peppers into the baking dish, cut side up.
Step 2: In a large bowl, mix together olive oil, cooked brown rice, cooked broccoli, green chiles, salt, paprika, and ½ cup shredded cheddar cheese. Once mixed, scoop mixture into pepper cups, distributing evenly. Top with remaining ½ cup cheese.
Step 3: Bake peppers for 20 minutes or until the peppers are fork-tender and the cheese is melted.
Serve peppers warm topped with optional cilantro or green onion tops (green parts only).
Storage: Refrigerate in an airtight container for up to 3 days.
Substitutions
Plant-based or dairy-free? Consider substituting a soy-based or vegan cheese. A low FODMAP serving for generic soy cheese is 2 slices or 40 grams, per Monash. According to FODMAP Friendly, generic "vegan cheese" is low FODMAP in servings of 30 grams (about 1 ounce). Daiya shreds (the original style), have not been tested but may be an option to consider if you're looking for a plant-based or dairy-free alternative.
Similar recipes
PrintRecipe
Lower FODMAP Stuffed Peppers
- Total Time: 30 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
PLEASE SEE NOTES BEFORE PURCHASING INGREDIENTS.
These cheesy Lower FODMAP Stuffed Peppers with Rice and Broccoli are a yummy meatless meal or side dish. And, they're budget-friendly!
Ingredients
- 4 medium red bell peppers, halved and seeds removed (PLEASE SEE NOTES)
- 2 tablespoons garlic-infused olive oil
- 2 cups cooked brown rice (I like to use Birds Eye Steamfresh Brown Rice)
- 2 cups steamed broccoli (I like to use frozen steamable broccoli)
- 1 (4-ounce) can diced mild green chiles, drained
- ½ teaspoon salt
- ½ teaspoon paprika
- 1 cup (4 ounces) shredded cheddar cheese, divided
Optional garnish: Cilantro or sliced green onion tops (green parts only)
Instructions
- Preheat oven to 400°F. Lightly coat a 9×13-inch baking dish with nonstick cooking spray. Place the halved peppers into the baking dish, cut side up.
- In a large bowl, mix together olive oil, cooked brown rice, cooked broccoli, green chiles, salt, paprika, and ½ cup shredded cheddar cheese. Once mixed, scoop mixture into pepper cups, distributing evenly. Top with remaining ½ cup cheese.
- Bake peppers for 20 minutes or until the peppers are fork-tender.
- Serve peppers warm topped with optional cilantro or green onion tops (green parts only).
Storage: Refrigerate in an airtight container for up to 3 days.
Notes
IMPORTANT UPDATE (3/2022): Monash University recently retested red bell peppers and as a result has changed the FODMAP status of red bell peppers. Red bell peppers are no longer considered a FODMAP-free food. I am working to modify and rework affected recipes, like this one, to reflect Monash's recent FODMAP serving size updates. Thank you for your patience and understanding. Also, if you previously tolerated red bell peppers (or other updated foods), continue to eat according to your unique tolerance level. Best, Em
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Bake
- Cuisine: American
karen vader says
Would it be two halves per serving for low fodmap?
Em Schwartz, MS, RDN says
Hi Karen! Yes, two halves (as long as red bell peppers are used) should be low FODMAP. However, individual tolerance may vary. Best, -Em
Claire says
Hi Emily, great recipe ?
Do these freeze well?
I'm thinking of doubling the recipe and freezing for an easy dinner next week.
Em Schwartz, MS, RDN says
Great question, Claire! I bet they can be frozen, but I haven't tried it yet. Please let us know how it goes if you do. Thanks!
Amy says
These look super tasty! And I'm always up for a budget-friendly recipe. With the holidays coming up, I might try this as an appetizer with some baby bell peppers.
Emily says
Love that idea, Amy!!
Caitlin Hanley says
Looks good, where in the recipe does the broccoli come in?
Emily says
Whoops! Thanks for catching that, Caitlin. The broccoli is added with the brown rice. I've updated the recipe. Thank you!!