Ground Turkey and Quinoa Stuffed Bell Peppers

These stuffed bell peppers are a satisfying, low-FODMAP friendly dinner that doesn't skimp on flavor. Lean ground turkey is browned with garlic-infused oil (a low-FODMAP swap that delivers garlicky flavor without the fermentable fructans), then combined with fluffy quinoa, juicy diced tomatoes, and tender wilted spinach. The mixture is piled into halved bell peppers and baked until the peppers soften and the tops turn lightly golden, creating a colorful, protein-packed, one-dish meal. This recipe is designed with IBS and sensitive digestion in mind: it skips onion and garlic in favor of the green tops of scallions and garlic-infused oil, uses lactose-free cheese for the topping, and relies on gut-friendly vegetables like bell peppers, tomatoes, and spinach. It's a nourishing, well-balanced dinner suitable for anyone following the elimination phase of the Low-FODMAP Diet, or simply looking for a lighter, gut-friendly twist on a classic comfort food.</long_description> <parameter name="meta_description">Low-FODMAP stuffed bell peppers with ground turkey, quinoa, tomatoes, and spinach—a colorful, protein-packed, gut-friendly dinner.

Ingredients

• 4 largebell peppers, tops cut off, cored and seeded
• 1 lbground turkey, lean
• 1.5 cupsCooked quinoa, prepared according to package directions
• 1 can (14.5 oz)diced tomatoes, drained
• 2 cupsbaby spinach, roughly chopped
• 2 tbspGarlic-infused olive oil, low-FODMAP garlic flavor
• 0.25 cupScallion greens, green tops only, thinly sliced
• 1 tspdried oregano
• 0.5 tspground cumin
• 0.5 tspsmoked paprika
• 0.75 tspsalt
• 0.25 tspblack pepper
• 1 cupLactose-free shredded cheddar cheese, or other hard, lactose-free cheese
• 2 tbspfresh parsley, chopped, for garnish
• 0.5 cupwater, for baking dish

Method

1. Preheat the oven to 375°F (190°C). Slice the tops off the bell peppers, then remove the cores and seeds.
2. Arrange the hollowed bell peppers upright in a baking dish and pour the water into the bottom of the dish to help steam the peppers while baking.
3. Heat the garlic-infused olive oil in a large skillet over medium-high heat. Add the ground turkey and cook, breaking it up with a wooden spoon, until browned and cooked through, about 6-8 minutes. 8:00
4. Stir in the sliced scallion greens, oregano, cumin, smoked paprika, salt, and black pepper, and cook for 1 minute until fragrant. 1:00
5. Add the chopped spinach to the skillet and cook, stirring, until just wilted, about 2 minutes. 2:00
6. Remove the skillet from heat and stir in the cooked quinoa and drained diced tomatoes until evenly combined.
7. Transfer the turkey and quinoa mixture to a mixing bowl if needed, then spoon it evenly into each hollowed bell pepper, pressing gently to pack the filling.
8. Cover the baking dish tightly with aluminum foil and bake for 25 minutes. 25:00
9. Remove the foil, sprinkle the tops of the peppers with lactose-free shredded cheddar cheese, and bake uncovered for an additional 10-15 minutes, until the peppers are tender and the cheese is melted and golden. 12:30
10. Let the stuffed peppers cool for a few minutes, then garnish with fresh chopped parsley before serving.