Heart Healthy Monster Stuffed Peppers

(5.0)
By Judy Capodanno
Updated 10/23/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Vegetarian
Heart Healthy Monster Stuffed Peppers
Photo Credit: Baldwin Publishing Staff Photographer

A fun and healthy twist on a classic comfort food, these Heart-Healthy Monster Stuffed Peppers make a perfect child-friendly weeknight dinner the whole family will love. We fill tender bell peppers with multigrain spaghetti and a rich, homemade tomato sauce instead of the usual rice and meat. This easy vegetarian meal is packed with flavor and nutrients without excess sodium.

Total Time
75 minutes
Servings
8
Calories
193

What Makes These Heart Healthy Monster Stuffed Peppers Healthy

This recipe is designed to be heart-healthy by focusing on whole foods and fresh flavor. It uses nutrient-dense bell peppers and whole-grain spaghetti to boost fiber, while keeping sodium low by relying on fresh herbs, garlic, and tomatoes for a rich taste instead of added salt.

Key Health Highlights

  • Low in Fat: Each stuffed pepper contains only 1 gram of fat and 0 grams of saturated fat.
  • Excellent Source of Fiber: With 7 grams per serving to support heart health.
  • Naturally Vegetarian: This recipe is naturally vegetarian and can be easily adapted for other dietary needs.
  • Low Sodium & Sugar Control: Making the tomato sauce from scratch allows for complete control over sodium and sugar content.
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FAQs About Heart Healthy Monster Stuffed Peppers

Yes, this recipe is relatively low in calories, with just 193 per stuffed pepper, making it a great option for a light but satisfying meal.

The best way is to briefly blanch them. Boiling the peppers for 1-2 minutes softens them perfectly so they become tender in the oven without getting mushy.

Absolutely. Bell peppers are rich in potassium and antioxidants like Vitamin C, which are known to support cardiovascular health.

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Ingredients

Recipe yields 8 servings

Directions

  1. Step 1

    Cut the tops off the bell peppers and reserve. Carefully scoop out the seeds and ribs of the bell peppers. Bring a large pot of water to a boil. Add the bell peppers and their tops and boil them for 1 to 2 minutes, or until just softened. Remove the peppers and tops with a slotted spoon and transfer them to a bowl of ice water. Remove the peppers and tops from the ice water and let them dry. With a paring knife, cut out 2 triangles for the eyes and a jagged mouth on each pepper. Set aside.

  2. Step 2

    In a large skillet, heat oil over medium-high heat until hot. Add onion, garlic, salt and black pepper and sauté for 4 to 5 minutes, or until onion is softened. Add tomatoes and bring to a boil. Reduce heat and simmer, stirring occasionally, until sauce thickens, about 15 minutes. Add parsley and simmer another 5 minutes, stirring occasionally.

  3. Step 3

    Meanwhile, cook pasta in a large pot of boiling, salted water until just tender. In a colander, drain pasta and return pasta to pot. Add 1/4 cup tomato sauce to pasta and toss to coat. Transfer pasta to bell peppers, with some pasta sticking out of the “head.” Top with some of the remaining sauce, cheese and additional parsley, if desired. Top with the bell pepper top.

Nutrition Facts

Serving Size:
1 pepper

193
Calories
1
g
Fat
1
mg
Cholesterol
300
mg
Sodium
37
g
Carbs
0
g
Sat. Fat
7
g
Fiber
8
g
Protein

Serving & Storage Tips

  • Serving: These peppers are a complete meal on their own but also pair wonderfully with a simple side salad.
  • Storage: Store any leftover stuffed peppers in an airtight container in the refrigerator for up to 3 days.
  • Reheating: For best results, reheat the peppers in an oven or air fryer at 350°F (175°C) for 10-15 minutes, or until heated through.

Ingredient Substitutions

If you're not a fan of spaghetti, you can easily substitute it with 1.5 cups of cooked brown rice, quinoa, or farro.

To make this a more protein-rich vegetarian meal, mix in 1 cup of cooked lentils or finely chopped mushrooms with the tomato sauce.

For a different flavor, swap the Parmesan for grated mozzarella or a dairy-free Parmesan alternative.

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