Grilled Buffalo Shrimp and Rice Stuffed Peppers

These Grilled Buffalo Shrimp and Rice Stuffed Peppers take two comfort-food favorites and smash them together into one fast, fiery weeknight dinner. Bell peppers get a quick char on the grill until they're just tender and smoky, then they're loaded up with a spicy buffalo-sauce-tossed shrimp and rice filling studded with fresh herbs. It's all the flavor of classic buffalo wings and stuffed peppers, minus the gluten, onion, and garlic that typically sneak into bottled hot sauces and seasoning blends. This recipe is fully Low-FODMAP friendly: garlic and onion are swapped for garlic-infused oil and chives, which deliver that classic aromatic flavor without the fermentable fructans that trigger digestive symptoms. A simple homemade buffalo sauce made from a low-FODMAP hot sauce, garlic-infused oil, and a touch of lactose-free butter keeps things gut-friendly while still packing plenty of heat. Precooked rice means the whole dish comes together in under thirty minutes, making it an easy option for anyone managing IBS symptoms who still craves bold, spicy flavor. Serve these peppers with a cooling dollop of lactose-free sour cream or a simple side salad dressed with olive oil and lemon. They're a great make-ahead lunch option too, since the filling reheats beautifully and the peppers hold their shape well in the fridge for a day or two.

Ingredients

• 4 wholebell peppers, halved lengthwise and seeded
• 1 lblarge shrimp, peeled and deveined
• 3 tbspGarlic-infused olive oil, divided
• 0.33 cupLow-FODMAP hot sauce, check label for garlic/onion-free, e.g. Frank's RedHot
• 2 tbsplactose-free butter, melted
• 2 cupscooked white rice, cooled, day-old works well
• 3 tbspChives, finely chopped
• 2 tbspfresh parsley, chopped
• 1 tspsalt, divided
• 0.5 tspblack pepper
• 0.25 cupLactose-free sour cream, optional, for serving
• 4 wedgeslemon wedges, optional, for serving

Method

1. Preheat the grill or grill pan to medium-high heat.
2. Toss the halved bell peppers with 1 tablespoon of garlic-infused olive oil and a pinch of salt in a mixing bowl.
3. Place the pepper halves cut-side down on the grill and cook until charred and just tender, about 5-6 minutes. Transfer to a baking sheet. 6:00
4. While peppers grill, whisk together the hot sauce, melted lactose-free butter, and remaining 2 tablespoons of garlic-infused olive oil in a small bowl to make the buffalo sauce.
5. Toss the shrimp in a mixing bowl with half of the buffalo sauce, remaining salt, and black pepper until evenly coated.
6. Thread the shrimp onto skewers and grill until opaque and lightly charred, about 2-3 minutes per side. 5:00
7. Remove shrimp from skewers and roughly chop. Toss the chopped shrimp with the cooked rice, chives, parsley, and remaining buffalo sauce in the mixing bowl.
8. Spoon the buffalo shrimp and rice mixture generously into the charred pepper halves on the baking sheet.
9. Serve warm, topped with a dollop of lactose-free sour cream and a squeeze of fresh lemon if desired.