These tuna-stuffed bell peppers are a solid meal-prep staple β high in protein, balanced in carbs, and genuinely filling without going heavy on calories. Each pepper is packed with a savory mix of canned tuna, brown rice, sweet corn, and a little Greek yogurt to keep things creamy without the fat of mayo. They hold up well in the fridge for 4 days, making them easy to grab-and-go through the week.
Recipe
Tuna-Stuffed Bell Peppers with Brown Rice and Corn
Nutrition Per Serving
370Calories
36gProtein
38gCarbs
7gFat
Ingredients
- 4 large bell peppers (any colour), tops cut off and seeds removed
- 3 cans (135g each) tuna in water, drained
- 200g cooked brown rice (approx. 80g dry)
- 160g canned or frozen sweetcorn, drained
- 120g plain non-fat Greek yogurt
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 2 cloves garlic, minced
- 3 spring onions, finely sliced
- 1 tsp smoked paprika
- Β½ tsp black pepper
- Β½ tsp salt
- 40g reduced-fat cheddar cheese, grated
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Instructions
- Preheat your oven to 200Β°C (180Β°C fan / 400Β°F). Slice the tops off the bell peppers, remove the seeds and membranes, and place them cut-side up in a baking dish. Lightly season the inside of each pepper with a pinch of salt.
- If you haven't already cooked the brown rice, do so now according to packet instructions, then set aside to cool slightly.
- In a large bowl, combine the drained tuna, cooked brown rice, sweetcorn, Greek yogurt, Dijon mustard, lemon juice, minced garlic, spring onions, smoked paprika, salt, and black pepper. Mix well until everything is evenly combined.
- Taste the filling and adjust seasoning if needed β add more lemon juice for brightness or paprika for extra smokiness.
- Divide the tuna filling evenly between the 4 prepared bell peppers, pressing it down gently to pack it in. Top each pepper with grated cheddar cheese.
- Pour about 60ml (ΒΌ cup) of water into the base of the baking dish β this creates steam and helps the peppers soften without drying out. Cover the dish tightly with foil.
- Bake for 20 minutes covered, then remove the foil and bake for a further 10 minutes until the cheese is melted and golden and the peppers are tender.
- Remove from the oven and let the peppers rest for 5 minutes before serving. For meal prep, allow to cool fully before transferring to airtight containers β refrigerate for up to 4 days.
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