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Low FODMAP Stuffed Peppers with Broccoli and Rice

Lower FODMAP Stuffed Peppers

  • Author: Em Schwartz, MS, RDN
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Diet: Low Lactose



These cheesy Lower FODMAP Stuffed Peppers with Rice and Broccoli are a yummy meatless meal or side dish. And, they’re budget-friendly!


  • 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)


  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.
  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.
  3. Bake peppers for 20 minutes or until the peppers are fork-tender.
  4. 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.


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

Keywords: Vegetarian, plant-based, supper