Three low FODMAP stuffed peppers in a casserole dish

Low FODMAP stuffed peppers

A few years ago, I was eating low FODMAP stuffed peppers on a weekly basis. It was simple, healthy and just comfort food, so I loved it.

Then it just got out of my routine and now I haven’t eaten them for a long time. Do you recognise that?

I go through these cycles with food all the time. I recently remembered how fond I was of stuffed peppers and that’s why I made these low FODMAP peppers.

And yes, now I want to make them every week again! It is just so good. 

Low FODMAP stuffed peppers with an avocado next to it

The ingredients

I choose to fill the low FODMAP stuffed peppers with the following ingredients

  • Green bell peppers: I use green peppers in this recipe. Green bell pepper is low FODMAP in much larger quantities than red bell pepper.

    In addition, red pepper and diced tomatoes both contain the FODMAP group fructose. So if you combine these in a recipe, you run the risk of eating too much fructose and getting complaints from that if you malabsorb fructose.

    If you are in the elimination phase, I recommend making this dish with green bell peppers. You can read more about bell peppers and the FODMAP diet in this blog.
  • Minced meat: I use minced beef in this recipe. But you can also use chicken minced meat or a vegetarian mince that is suitable for the FODMAP diet.
  • Spices: I use the following mix of spices: ground cumin, ground paprika, salt, pepper, and chili powder. If you don’t like spicy, you can also omit the chili powder.

    Note: chili powder in Europe is a lot more spicy in small quantities than chili powder in the US. Therefore I only use a small amount of chili.
  • Diced tomatoes: the diced tomatoes make the filling saucy and yummy. Diced tomatoes are limited low FODMAP. If you stick to max. 100 g / 3.5 oz per serving, you stay within the safe serving size.
  • Brown rice: I like using brown rice because it contains more fiber, but you can use any kind of rice you like. 
  • Grated cheese: no explanation is necessary for the cheese right? Cheese makes everything better if you ask me! I used cheddar cheese, but you can use any grated cheese you prefer. 
  • Toppings: after they came out of the oven, I topped my low FODMAP stuffed peppers with fresh cilantro, some mashed avocado, and lactose-free crème fraîche (I prefer sour cream, but here in the Netherlands we only have lactose-free crème fraîche available).

    Avocado is low FODMAP at 1/8 avocado per serving. I tolerate avocado well, so I use a little more. 

One stuffed green pepper is a low FODMAP serving. I like to eat this for lunch or I serve it as a light dinner with a green salad on the side.

Three low FODMAP stuffed peppers with avocado, grated cheese and cilantro next to it
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Three low FODMAP stuffed peppers in a casserole dish

Low FODMAP stuffed peppers

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  • Author: Karlijn
  • Total Time: 50 min
  • Servings: 3 1x
  • Diet: Gluten Free


Low FODMAP stuffed peppers! Delicious green bell peppers filled with minced meat, tomatoes, cheese, and toppings of your choice.


  • 75 g (2.6 oz) brown rice
  • 250 g (8.8 oz) minced meat (I use beef)
  • 3 large green bell peppers*
  • 1 tsp cumin
  • 1 tsp ground paprika
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • A pinch of chilli powder
  • 200 g (7 oz) canned diced tomatoes
  • 50 g (1.8 oz) grated cheddar cheese
  • 1/2 avocado**
  • Lactose-free crème fraîche or sour cream
  • Optional: fresh cilantro


  • Preheat the oven to 180 degrees Celsius (350 F).
  • Cook the rice according to the instructions on the package.
  • Fry the minced meat in a frying pan.
  • Season with cumin, paprika powder, pepper, salt, and chili powder.
  • Add the canned diced tomatoes and let it warm up briefly.
  • Drain the rice and stir it into the minced meat mixture. Turn off the heat.
  • Stir half of the cheese into the mince mixture.
  • Cut the peppers open at the top by cutting a circle around the stem. Remove the seeds in this way and ensure that there are no seeds left on the inside of the peppers.
  • Place them in an oven dish.
  • Spoon the minced meat mixture into the peppers
  • Sprinkle the rest of the cheese over the peppers.
  • Place the baking dish in the oven.
  • Fill a measuring container with water and pour a generous layer of water into the baking dish. This way the peppers soften faster during baking. Make sure that the peppers are about a quarter in the water.
  • Place the peppers in the oven for 30-35 minutes until they are soft.
  • Remove the peppers from the oven and top them with some avocado and optionally some lactose-free crème fraîche and cilantro if you like.


*Green bell pepper is more suitable to use during the elimination phase than red bell pepper. You can read more about the FODMAPs in bell peppers in this blog.

**Avocado is limited low FODMAP. 30 grams of avocado or 1/8 avocado per meal is low FODMAP.

  • Prep Time: 20 min
  • Cook Time: 30 min
  • Category: Diner
  • Method: Oven
  • Cuisine: Mexican
Three low FODMAP stuffed peppers in a casserole dish

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen

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