When it’s cold outside, all we dream of is a bowl of warm, hearty comfort. This high protein slow cooker stuffed pepper soup checks every box – cozy, healthy, and ridiculously easy to make. It’s the kind of meal that tastes like a hug in a bowl.
The charm of this soup is its balance. It’s creamy yet not heavy, filling yet light on the body, and packed with enough protein to keep you full for hours. Plus, it’s gluten-free and dairy-free (unless you decide to sprinkle cheese on top, of course).
Why You’ll Love This Dish
Some recipes feel like work; this one doesn’t. You just layer flavors into a slow cooker, walk away, and let time do the magic. The beef, veggies, and lentils melt into each other slowly until the broth is rich and savory.
And here’s the fun part – this soup doesn’t taste “healthy,” even though it’s quietly loaded with protein, fiber, vitamins, and iron. It’s perfect for meal prepping, weeknight dinners, or impressing someone without lifting a finger past 15 minutes of prep.
Ingredients Needed for the Recipe
- 1 lb extra lean ground beef – or swap for ground turkey if preferred.
- ½ yellow onion – diced, for a subtle sweet base.
- 1 green bell pepper – diced, adds mild bitterness and crunch.
- 1 red bell pepper – diced, for sweetness and color.
- 14 oz can of diced tomatoes – keep the juices for flavor depth.
- 3 cups low sodium beef broth – use bone broth for extra protein.
- 1 ¾ cups tomato sauce – gives the soup its smooth consistency.
- 2 teaspoons dried oregano – earthy and aromatic.
- 1.5 teaspoons garlic powder – that gentle, savory punch.
- Salt and black pepper – to taste.
- 1 tablespoon Worcestershire sauce – adds depth and umami.
- 3 cups riced cauliflower – makes it lighter while sneaking in veggies.
- 540 mL can lentils – rinsed and drained, our plant-based protein boost.
- Shredded cheddar cheese – optional, but oh-so-good as a topping.
Ingredient Substitutions
Cooks love flexibility, and this soup is forgiving. Don’t eat beef? Use ground turkey, chicken, or even veggie crumbles. Lentils can be swapped for white beans if that’s more your style. No cauliflower rice on hand? Brown rice or quinoa also work beautifully.
The base can shift to your dietary preferences. Want it vegetarian? Skip the beef and double the lentils, swapping broth for a good vegetable stock. The soup will still be hearty and satisfying.
How to make High Protein Slow Cooker Stuffed Pepper Soup?
Step 1: Brown the Meat
Start with the ground beef. Cook it in a skillet until browned and crumbly. Drain excess fat to keep the soup light. Don’t skip this – it builds deep savory flavor at the very base of your soup.
Step 2: Add Ingredients to the Slow Cooker
Now comes the fun “dump and go” part. Add beef, onion, peppers, canned tomatoes (with juices), broth, tomato sauce, oregano, garlic powder, salt, pepper, Worcestershire sauce, riced cauliflower, and lentils into your slow cooker.
Step 3: Let Time Do the Work
Cover with the lid. Cook on HIGH for 3-4 hours or LOW for 6-8 hours. You’ll notice the peppers go soft, the lentils cozy into the broth, and the smell finally starts dragging people into the kitchen.
Step 4: Season and Serve
Once the soup has finished, taste and adjust seasonings if needed. Some like extra salt, others a crack of fresh black pepper. Ladle into bowls and (optionally) sprinkle with cheddar cheese. Congratulations, dinner is done!
Best Time to Serve This Soup
This isn’t just a weeknight meal; it’s a comfort keeper. Serve it on a freezing winter evening when everyone huddles inside. Or use it for meal prep Sundays, giving yourself a lineup of protein-rich lunches.
It also works for casual gatherings. A big slow cooker pot of stuffed pepper soup with crusty bread on the side is perfect when you don’t want to fuss over serving individual dishes.
Tips
Balance is key. Soups can often lean salty if store-bought sauces run high in sodium, so taste as you go and season last. Low-sodium broth is your best friend.
Don’t rush the simmer. Sure, you could throw everything in a pot on the stove, but those six slow hours? They transform peppers from sharp to silky and deepen the broth into something truly special.
Batch and freeze. Double the recipe. Store half in freezer containers for nights when cooking sounds like the last thing you want to do. Future-you will thank present-you for being thoughtful.
How to Store and Reheat
Cool leftovers before storing to keep the broth fresh. In the fridge, this soup stays happy for up to 5 days in a sealed container. For longer-term planning, freeze in portions – 3 months easy.
To reheat, thaw frozen soup in the fridge overnight. Warm gently on the stove or in the microwave. If it seems too thick the next day, a splash of broth (or water) revives it perfectly.
Pairing Ideas
Every soup deserves a good sidekick. Pair this stuffed pepper soup with thick slices of garlic bread or crusty sourdough. Want something lighter? Try a simple green salad with lemony vinaigrette for freshness against the richness.
And if you’re really leaning into comfort mode, top your soup with shredded cheese, a dollop of Greek yogurt, or avocado slices. It’s filling enough to be the star but flexible enough to share the stage.
Final Thoughts
This high protein slow cooker stuffed pepper soup is all about ease and nourishment. It’s hearty without being heavy, flexible so you can tweak it, and reliable whether you’re cooking for yourself or a table of hungry guests.
Next time the temperature dips, let your slow cooker handle dinner. Just toss in the goodness, forget about it for a while, and return to something that feels homemade in the truest sense – cozy, warm, and deeply satisfying.
High Protein Slow Cooker Stuffed Pepper Soup Recipe
Description
This High Protein Slow Cooker Stuffed Pepper Soup is a hearty, nutrient-dense comfort meal perfect for cold days and easy meal prep. Packed with lean ground beef, colorful bell peppers, lentils, and riced cauliflower, it delivers bold flavor and wholesome goodness - all with minimal effort. Just dump the ingredients in your slow cooker and let it simmer to perfection. Gluten-free, dairy-free (optional), and freezer-friendly, this soup is a dietitian-approved powerhouse of protein, fiber, and iron.
Ingredients
Instructions
-
Brown the Meat
In a skillet over medium heat, cook the ground beef (or turkey) until browned and no longer pink. Drain any excess fat and set aside.This step enhances flavor and texture. -
Combine in Slow Cooker
Transfer the cooked meat to a 6-quart slow cooker. Add diced onion, green and red bell peppers, diced tomatoes (with juices), beef broth, tomato sauce, oregano, garlic powder, salt, pepper, Worcestershire sauce, riced cauliflower, and lentils. Stir to combine.No need to pre-cook vegetables. -
Cook
Cover and cook on HIGH for 3–4 hours or on LOW for 6–8 hours, until vegetables are tender and flavors are well blended.Longer cooking = deeper flavor. -
Adjust Seasoning & Serve
Taste and adjust salt, pepper, or spices as needed. Serve hot, topped with shredded cheddar cheese if desired.Cheese adds creaminess and extra protein.
Nutrition Facts
Servings 6
Serving Size 2 cups
- Amount Per Serving
- Calories 330kcal
- % Daily Value *
- Total Fat 12g19%
- Saturated Fat 4g20%
- Trans Fat 0.5g
- Cholesterol 60mg20%
- Sodium 780mg33%
- Potassium 1350mg39%
- Total Carbohydrate 32g11%
- Dietary Fiber 11g44%
- Sugars 10g
- Protein 29g58%
- Calcium 100 mg
- Iron 7 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Make It Dairy-Free: Skip the cheese or use a plant-based alternative.
- Vegetarian Option: Replace beef with extra lentils or plant-based ground “meat” and use vegetable broth.
- Add More Veggies: Toss in diced carrots, celery, or fresh spinach during the last hour of cooking.
- Storage: Cool completely and store in an airtight container for up to 5 days in the fridge or 3 months in the freezer.
- Reheating: Warm on the stovetop over medium heat or in the microwave, adding a splash of broth if needed.
- Boost Protein: Stir in 1–2 scoops of unflavored collagen or protein powder with the broth.
Frequently Asked Questions
Can I use frozen riced cauliflower?
Yes! Frozen riced cauliflower works perfectly—no need to thaw before adding to the slow cooker.
Can I make this soup on the stovetop?
Absolutely. Combine all ingredients in a large pot and simmer covered for 30–40 minutes, stirring occasionally, until vegetables are tender.
Is this soup gluten-free?
Yes, as long as you use a certified gluten-free Worcestershire sauce. All other ingredients are naturally gluten-free.
Can I double the batch?
Yes! This recipe scales well. Use a larger slow cooker or divide between two. It’s ideal for meal prep and freezing.
How do I make riced cauliflower at home?
Place 3 cups of cauliflower florets in a food processor and pulse until rice-like. Alternatively, grate with a box grater.