These Turkey & Rice-Stuffed Bell Peppers are a cozy, flavorful dinner without the acidity of tomatoes or the heat of spicy seasonings. Made with lean ground turkey, fluffy rice, and GERD-safe herbs, they’re ideal for those managing acid reflux, IBS, or sensitive digestion — all without sacrificing taste or comfort.
Yields:
2 Servings
Prep time:
15 mins
Total time:
50 mins
Ingredients
- 2 large red or yellow bell peppers, halved lengthwise and seeds removed
- 1 tbsp olive oil
- ½ lb (225g) lean ground turkey
- ½ cup cooked white or brown rice
- ¼ cup grated zucchini (adds moisture)
- 1 tbsp chopped fresh parsley
- ½ tsp dried oregano
- ¼ tsp dried basil
- Pinch of salt and black pepper (optional)
- 2 tbsp lactose-free shredded cheese (optional topping)
- Splash of low-sodium broth (keeps filling moist)
Directions
- Preheat oven
To 375°F (190°C). Lightly grease a small baking dish. - Sauté filling
Heat olive oil in a skillet over medium. Add ground turkey and cook until no longer pink. Stir in zucchini, rice, parsley, oregano, basil, salt, and a splash of broth. Cook 2–3 minutes, stirring to combine. - Stuff peppers
Arrange halved bell peppers in the baking dish. Spoon turkey-rice filling evenly into each half. Top with a small sprinkle of cheese if using. - Bake uncovered
For 30–35 minutes, until peppers are tender and filling is heated through. - Serve warm
Optionally garnished with extra parsley.
GERD-Friendly Notes
| Ingredient | GERD-Safe? | Notes |
|---|---|---|
| Bell Peppers | Yes | Use red or yellow; avoid green |
| No Tomato / Sauce | Yes | Fully omitted — flavor via herbs |
| Spices | Yes | Uses mild dried herbs, no chili |
| Cheese (Optional) | Yes in moderation | Use lactose-free, low-fat options |
| Ground Turkey | Yes | Lean, low-fat protein |
Serving Suggestions
- Pair with a side of steamed carrots or cooked quinoa
- Serve over mashed sweet potatoes for added comfort
- Add a drizzle of plain Greek yogurt (lactose-free) for creamy contrast
- Make it a full plate with roasted zucchini or squash rounds
Why You’ll Love It
- No tomato, no spice, no acidity — gentle on your digestive system
- Lean protein + complex carbs = balanced and satisfying
- Freezer-friendly and ideal for make-ahead meals
- Delicious enough for the whole family, even if they don’t have reflux
