Lightened Up Stuffed Pepper Soup (Paleo/Whole 30 Options)

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Lightened Up Stuffed Pepper Soup has all the flavor of your favorite stuffed peppers suspended in a flavorful broth. Cauliflower Rice adds nutrition and keeps things on the lighter side.

Lightened up Stuffed Pepper Soup paleo whole 30

I love stuffed peppers. I’ve shared some creative stuffed pepper recipes here over the years, from pizza stuffed peppers to jambalaya stuffed peppers to taco stuffed peppers but lately I’ve really been liking traditional Italian stuffed peppers.

Ground beef, sauce, rice…you know the ones.

They’re super simple and comforting.

The only thing I don’t love about them is how dense they are. They fill me up so fast, and stuffed peppers don’t really lend themselves to being served in half portions.

Earlier this winter, I had the idea to lighten up my favorite classic stuffed peppers by turning them into a brothy stuffed pepper soup.

That way, you could serve up as much (or as little) as you’d like. A quick Google search shows me that I’m far from the first person to come up with this idea, but I’m pretty sure my recipe is the best.

Seriously, it’s ridiculously good and I can’t get enough of it – especially in this frigid weather. It’s perfect for a snow day, a sick day, or lunch at your desk.

If you love this, you’ll also love making cheeseburger soup or keto cheeseburger casserole. Birria ramen is also a fun spin soup version of a traditonally heavier recipe.

Lightened up Stuffed Pepper Soup paleo whole 30

So, what makes my stuffed pepper soup soup good?

I start with quality ingredients, like Moyer ground chuck. Moyer beef is sourced from small family farms in New York and Pennsylvania and it’s all graded USDA Prime or Choice. As opposed to more generic  “ground beef” you know exactly what you’re getting with their ground chuck – a ground version of the same chuck that I use in my slow cooker red wine beef.

I brown the beef in a tiny bit of oil to give it loads of flavor, then remove it from the pot leaving just a little bit of grease behind to cook the onions, peppers, and garlic in. A good splash a white wine adds a nice touch of acidity and helps brighten up the flavor of the soup while tomato pastes deepens the flavor of the soup.

Next, I add chicken stock and fire roasted tomatoes. Using fire roasted tomatoes instead of regular tomatoes adds another layer of flavor and mimics the roasted flavor that stuffed peppers get in the oven. All of the flavors meld together beautifully while the soup comes to a boil. Once the soup is boiling, I add some white rice – just a little bit because I love the flavor that it contributes. The rice cooks while the soup simmers, then I add cauliflower rice and parsley at the end. This is actually a great recipe to try if you’re new to cauliflower rice – in the end, it’s almost indistinguishable from the regular rice.

To make this stuffed pepper soup recipe Whole 30 compliant – or just to lighten it up even more – omit the white wine, leave out the white rice, and use two cups of cauliflower rice instead of one.

Lightened up Stuffed Pepper Soup paleo whole 30

If you don’t care about that, a little shredded mozzarella on top is fantastic. Either way, you can’t go wrong.

If you choose to make this soup with white rice, it will thicken as it sits and the next day it might resemble chili. That’s okay! You can eat it that way, or just add a little water to thin it out before you reheat it.

Lightened up Stuffed Pepper Soup paleo whole 30

Stuffed Pepper Soup (Paleo/Whole 30 Options)

Lightened Up Stuffed Pepper Soup has all the flavor of your favorite stuffed peppers suspended in a flavorful broth. Cauliflower Rice adds nutrition and keeps things on the lighter side.
4.25 from 44 votes
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Course: Healthy Weeknight Dinner Recipes
Cuisine: American
Keyword: paleo, whole 30
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 295kcal


  • 2 teaspoons olive oil
  • 1 pounds ground chuck
  • 1 yellow onion diced
  • 1 garlic clove minced
  • 2 bell peppers any color
  • ¼ cup white wine optional
  • 2 teaspoons tomato paste
  • 6 cups chicken stock or bone broth
  • 1 can 14 ounces fire roasted diced tomatoes, drained
  • 1 teaspoon Italian seasoning
  • 1 large pinch crushed red pepper
  • ¼ cup white rice
  • 1 cup cauliflower rice
  • 2 tablespoons chopped fresh parsley


  • Heat the olive oil in a large pot set over medium-high heat. Add the ground beef and cook, breaking up with a spoon until browned, about 5 minutes. Transfer the meat to a plate, leaving about 2 tablespoons of juices in the pot.
  • Add the onion, garlic, and bell peppers to the pot and cook until softened, about 5 minutes. Stir in the wine, if using, and cook until mostly evaporated.
  • Stir in the crushed red pepper and tomato paste and cook 1-2 minutes. Add the chicken stock and tomatoes; return the beef to the pot and bring the soup to a boil. Add the rice and simmer 10-15 minutes, or until cooked through. Stir in the cauliflower rice and parsley and cook until warmed through. Season to taste with salt and pepper.


For a whole 30 version, omit the wine and white rice; stir in 2 cups of cauliflower rice at the end. For a paleo option, skip the wine and/or rice if you don’t eat those.
Nutrition Facts
Stuffed Pepper Soup (Paleo/Whole 30 Options)
Amount Per Serving
Calories 295 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 2g13%
Cholesterol 48mg16%
Sodium 189mg8%
Sugar 5g6%
Protein 20g40%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @HealthyDelish or tag #HealthyDelish!

Hi, I'm Lauren!

I'm a certified plant-based cook and enthusiastic omnivore who loves looking for creative ways to make weeknight meals more nutritious. I'm the author of Heathy Eating One Pot Cookbook and Healthy Meal Prep Slow Cooker Cookbook. I also blog at The Busy Foodie. Read more...


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24 thoughts on “Lightened Up Stuffed Pepper Soup (Paleo/Whole 30 Options)”

  1. 5 stars
    Made it with 1/2 C rice, 1C riced cauliflower, no wine. I added a little salt,1/2 t.This tastes great!We’ll eat it all week.This one is a keeper. thanks.

  2. 5 stars
    Howdy very nice blog!! Guy .. Beautiful .. Amazing .. I will bookmark
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  3. What is the measurement for one serving? One cup? Two cups? Thanks! I’m making this today to food prep for my work lunches this week.

    • The entire recipe is 6 servings. Each individual serving is probably around2 cups

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