Easy & Healthy Weight Watchers Stuffed Green Pepper Casserole: Unstuffed, Cheesy & Delicious!
If you savor the vibrant flavor of green peppers and seek a comforting yet healthy meal, this Weight Watchers Stuffed Green Pepper Casserole is an absolute must-try! This incredibly simple and delicious unstuffed pepper casserole delivers all the classic taste you love without the fuss of traditional stuffing. Crafted with wholesome ingredients like instant brown rice, lean ground beef, and generously topped with gooey low-fat cheese, it’s a recipe designed for ease and enjoyment. Forget the tedious individual stuffing process – this casserole comes together effortlessly, making it a perfect solution for busy weeknights.
This healthy stuffed green pepper casserole is the ultimate comfort food, particularly cherished during cooler weather, but its versatile appeal makes it fantastic any time of the year. Beyond its immediate deliciousness, it stands out as an ideal make-ahead meal. You can easily prepare it in advance and even freeze portions, ensuring a quick, nutritious, and incredibly satisfying family dinner is always within reach. It’s a smart choice for those following Weight Watchers or anyone looking for a lighter take on a hearty classic.
🍒 Reader Review
“We gave this a try the other night and found it to be very healthy and delicious. Simple to make, which for us, is a great benefit, it means more time focused on other activities!” ⭐⭐⭐⭐⭐
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Why You’ll Love This Healthy Unstuffed Pepper Casserole Recipe
This Weight Watchers friendly unstuffed green pepper casserole is rapidly becoming a favorite for many. Here’s why this recipe will earn a permanent spot in your meal rotation:
- Effortless Preparation: No Stuffing Required! Say goodbye to the time-consuming process of individually stuffing peppers. This casserole offers all the robust, savory flavors of traditional stuffed green peppers, but with significantly less effort and mess. It’s incredibly quick and easy to assemble, making it perfect for busy weeknights when you crave a homemade meal without the lengthy prep.
- Irresistibly Cheesy Goodness: Who doesn’t love cheese? This casserole is generously layered with a luscious blanket of melted cheese, adding a rich, comforting texture and a delightful sharp flavor that perfectly complements the other ingredients. We recommend using low-fat sharp cheddar to keep it healthy while maximizing taste.
- Perfect for Meal Prepping & Freezing: Planning meals in advance is a breeze with this versatile casserole. You can either assemble the entire dish ahead of time for baking later, or prepare components like the rice and ground beef, storing them until you’re ready to combine and bake. It also freezes exceptionally well, providing a convenient and healthy option for those emergency “what’s for dinner?” moments.
- Wholesome and Healthy Ingredients: Crafted with your well-being in mind, this recipe features lean ground beef, nutrient-rich green peppers, and wholesome brown rice. It’s a balanced meal that’s packed with flavor, satisfying without feeling heavy, and aligns perfectly with Weight Watchers principles.
- Family-Friendly Appeal: This casserole is a crowd-pleaser! Its comforting flavors and hearty ingredients make it a hit with both adults and kids. It’s a clever way to incorporate vegetables into your family’s diet in a form they’ll eagerly devour.
- Customizable to Your Liking: The beauty of this unstuffed casserole lies in its flexibility. Easily adapt the ingredients to suit dietary needs or personal preferences, whether it’s swapping out the meat, adjusting the vegetables, or experimenting with different cheeses.
Beyond this incredible casserole, if you’re a fan of peppers in general, you might also enjoy my Buffalo Chicken Stuffed Mini Peppers and my Corn Stuffed Peppers for more delightful pepper-centric dishes.
🥘 Ingredient Notes for Your Unstuffed Pepper Casserole
For this easy, oven-baked unstuffed green pepper casserole recipe, you’ll need a selection of fresh and pantry staples. Each ingredient plays a vital role in creating the rich, comforting flavors of this dish:
- Instant Brown Rice: I specifically use instant brown rice because it significantly cuts down on cooking time, making this a quicker weeknight meal. Brown rice also offers a healthier alternative to white rice, providing more fiber and nutrients, which aligns perfectly with the Weight Watchers approach. If you prefer, regular brown rice or even white rice can be used, but adjust cooking times accordingly.
- Lean Ground Beef: To keep this recipe lighter and Weight Watchers friendly, extra lean ground beef is my top choice. It provides hearty flavor and protein without excess fat. You can easily substitute it with lean ground turkey or ground chicken for an even lighter version, or even a plant-based ground substitute.
- Fresh Green Bell Peppers: These are the star of the show! Diced green bell peppers bring a classic, slightly bitter, and fresh flavor that is quintessential to any stuffed pepper dish. Pre-cooking them ensures they become tender and integrate perfectly into the casserole.
- Diced Onion: A foundational aromatic, diced onion adds depth and a subtle sweetness to the ground beef mixture, building a robust flavor base for the casserole.
- Canned Diced Tomatoes (Drained): Drained diced tomatoes contribute a tangy, savory tomato flavor without making the casserole overly watery. They are a convenient pantry staple that adds essential moisture and richness.
- Canned Corn (Drained): Sweet corn kernels provide a lovely pop of sweetness and texture, balancing the savory notes of the meat and peppers. It’s a quick and easy way to add another vegetable to the dish.
- Ketchup: This might seem unexpected, but ketchup is a secret ingredient that adds a unique sweet and tangy depth to the casserole, reminiscent of classic homestyle cooking. It’s also a key ingredient in my Cabbage Rolls for similar flavor enhancement.
- Canned Mushrooms: Sliced mushrooms (drained) add an earthy umami flavor and a tender texture, complementing the beef and peppers beautifully. If you’re not a fan, you can easily omit them or use fresh mushrooms that have been sautéed.
- Minced Garlic: Freshly minced garlic is essential for enhancing the overall savory profile of the casserole. It adds a pungent, aromatic kick that elevates all the other flavors.
- Low-Fat Shredded Sharp Cheddar Cheese: A generous topping of low-fat sharp cheddar cheese provides that irresistible gooey, golden finish. Using low-fat cheese helps keep the Weight Watchers points down without sacrificing that beloved cheesy flavor and texture. Sharp cheddar adds a more pronounced taste than mild cheddar.
*See recipe card for full list of ingredients and quantities
📖 Adapt Your Casserole: Variations & Substitutions
One of the best things about this unstuffed green pepper casserole is how easily it can be customized. Feel free to experiment with these variations to suit your taste or dietary needs:
- Rice Alternatives: While instant brown rice is recommended for speed and health, you have options. You can use any type of rice you prefer, such as white rice or basmati rice, just remember to adjust the cooking time accordingly. For a low-carb and even more Weight Watchers friendly version, substitute cooked cauliflower rice. Keep in mind that cauliflower rice does not freeze as well as traditional rice.
- Cheese Choices: I use low-fat sharp (or old) cheddar cheese to significantly reduce fat and calories, and honestly, it makes no discernible difference in taste or meltiness. For an even lighter option, you could use non-fat cheese or a blend of other low-fat cheeses like mozzarella or a Mexican blend.
- Ground Meat Options: To further lighten this healthy dinner, swap out the lean ground beef for lean ground turkey or ground chicken. These alternatives are excellent for maintaining a high protein content while reducing overall fat, making the casserole even more Weight Watchers friendly. For a vegetarian option, consider plant-based ground crumbles.
- Bell Pepper Spectrum: While green bell peppers offer that classic stuffed pepper flavor, if you have someone in your family who finds them too strong, or simply prefer a sweeter profile, feel free to use red, orange, or yellow bell peppers. They will add a touch more sweetness and a vibrant pop of color to your casserole.
- Add Some Heat: For those who enjoy a little spice in their life, a pinch or two of crushed red pepper flakes mixed into the ground beef and rice mixture will add a welcome kick. You can also drizzle with a little hot sauce when serving.
- Extra Veggies: Boost the nutritional content and flavor by adding other vegetables. Sautéed zucchini, spinach (stirred in at the end), or extra diced carrots would be delicious additions.
- Flavor Boosters: Enhance the herb profile with a dash of Italian seasoning, smoked paprika, or a bay leaf added to the mixture while cooking. A splash of Worcestershire sauce can also deepen the savory notes of the beef.
🔪 How to Make Weight Watchers Unstuffed Green Pepper Casserole
Creating this delicious and healthy unstuffed green pepper casserole is a straightforward process. Follow these simple steps for a perfect meal every time:
- Step 1: Brown the Meat and Onion. In a large skillet, pot, or Dutch oven, brown the lean ground beef and diced onion over medium-high heat. Cook until the beef is no longer pink and the onions are softened and translucent. Once cooked, drain any excess fat to keep the casserole as lean as possible.
- Step 2: Prepare Peppers and Rice. In a separate pot, boil the chopped green peppers in water until they are soft, which typically takes 10-15 minutes. Drain them thoroughly. Alternatively, you can microwave the chopped peppers for about 5 minutes until tender. Simultaneously, cook your instant brown rice in another pot according to package directions. Using instant brown rice is a fantastic shortcut that significantly reduces total preparation time.
- Step 3: Combine Ingredients. In a large mixing bowl, combine the cooked rice, softened green peppers, browned ground beef and onion mixture, drained diced tomatoes, drained corn, ketchup, drained mushrooms, and minced garlic. Mix everything together thoroughly until well combined. Pour this flavorful mixture into your prepared baking dish (a Dutch oven or any oven-safe casserole dish works perfectly).
- Step 4: Add Cheese Topping. Evenly spread the shredded low-fat cheddar cheese over the top of the casserole mixture. This cheese layer will melt into a delicious, golden crust.
- Step 5: Bake and Broil. Bake the casserole in a preheated oven at 350 degrees F (176 degrees C) for 12-15 minutes, or until the cheese is completely melted and bubbly. For that perfect golden-brown crust, increase the oven temperature to 500 degrees F (or use your broiler) and broil for an additional 1-2 minutes. Keep a very close eye on it during this step, especially if using low-fat cheese, as it tends to brown and burn more quickly than regular cheddar. Serve your hot and delicious unstuffed green pepper casserole immediately!
🌡️ Storage & Meal Prep Tips for Your Casserole
This Cheesy Stuffed Green Pepper Casserole is not only delicious but also incredibly convenient for meal prep and future meals. Here’s how to properly store it:
- To Make Ahead: Prepare the entire dish as instructed, but do not bake it. Allow the assembled casserole to cool for about 15 minutes, then cover it tightly with aluminum foil or plastic wrap (I often use Glad Press ‘n Seal for an extra secure seal). You can then refrigerate it for up to 2 days before baking, or freeze it for longer storage.
- To Store in the Fridge: Place any leftover baked casserole in an airtight storage container. It will keep well in the refrigerator for up to 4 days. This makes it perfect for healthy lunches or quick reheated dinners throughout the week.
- To Reheat: You have a couple of easy options for reheating. For oven reheating, place the casserole in a moderate oven (325-350 degrees F / 165-175 C) until it’s warmed through, which usually takes 20-30 minutes. If you’re short on time, the microwave is your best friend – simply rewarm individual portions until hot (this is my go-to method for speed!).
- To Freeze: For long-term storage, transfer cooled leftovers into an airtight, freezer-safe container or wrap tightly in foil and then plastic wrap. It can be stored in the freezer for up to 3 months. When ready to enjoy, thaw overnight in the refrigerator and then reheat as desired. *A crucial note: I do not recommend freezing this casserole if you’ve used cauliflower rice as a substitute, as cauliflower rice tends to become mushy and watery after freezing and thawing.
👪 Serving Size & Adjustments
This generous unstuffed green pepper casserole recipe is designed to make 10 wholesome servings, making it perfect for feeding a family or for having leftovers for meal prep. However, you can easily adjust the recipe to suit your needs! Many recipe cards allow you to half, double, or even triple the recipe. Simply click on the serving number (often highlighted or adjustable) within the recipe card, select your desired number of servings, and the ingredient quantities will automatically adjust, saving you the hassle of manual calculations. This flexibility ensures you can make exactly the right amount for any occasion, from a solo meal to a large gathering.
🔢 Weight Watchers Points (WW Points)
This delicious Weight Watchers Stuffed Green Pepper Casserole is a fantastic option for those following the WW program, clocking in at 6 WW points per serving. It’s a satisfying and flavorful meal that fits well within a balanced eating plan. For those looking to make it even more Weight Watchers friendly and reduce the carbohydrate count, a simple and effective modification is to replace the instant brown rice with cooked cauliflower rice. This switch will lower the WW points and carbohydrate content significantly, providing a delicious low-carb alternative without sacrificing flavor. If you’re searching for delicious and easy Weight Watchers casserole recipes, you’ll absolutely adore the rich flavors and comforting feel of this unstuffed green pepper dish!
🍲 The Magic of Dutch Ovens: A Cookware Essential
Do you admire the cheerful orange casserole dish featured in these photos? That’s actually a versatile Dutch oven! I’m a huge fan of Dutch ovens because they offer incredible flexibility in the kitchen. They are designed to brown food beautifully on the stovetop and then transition seamlessly into the oven for baking. This makes them perfect for creating delicious, often one-pot, casseroles like this unstuffed green pepper recipe, leading to less cleanup and more concentrated flavors.
Typically made of heavy cast iron with a durable enamel coating, Dutch ovens excel at retaining and distributing heat evenly. This ensures your food cooks perfectly and stays warm for serving. While they are known for their longevity and robustness, do be mindful if you opt for a vibrant, color-coated model (and why wouldn’t you, they’re gorgeous!). The enamel coating, though beautiful, can chip if handled roughly. Treat it with care, and your Dutch oven will be a cherished workhorse in your kitchen for years to come.
❔ Recipe FAQs
Yes, it is highly recommended to pre-cook the green peppers by boiling or microwaving them beforehand. This ensures they become tender and fully cooked, integrating perfectly into the casserole’s texture without being too crunchy.
If you’re not a fan of ketchup or don’t have it on hand, you can substitute it with a mixture of tomato paste thinned with a little water or broth, seasoned with a touch of vinegar and a pinch of sugar to balance the flavors. Alternatively, your favorite marinara sauce or a good quality canned tomato sauce can also work well, just be sure to adjust for sweetness and seasoning.
Absolutely! This recipe is naturally gluten-free as written, provided your instant brown rice and any canned ingredients (like diced tomatoes or corn) are certified gluten-free. Always double-check ingredient labels if you have strict gluten-free dietary needs.
So, if you are looking for a healthy, easy, unbelievably delicious, and Weight Watchers friendly unstuffed green pepper casserole, then this recipe is absolutely worth a try! It’s a comforting meal that delivers on flavor and convenience, perfect for any night of the week.
More Weight Watchers Casseroles You’ll Love
If you enjoyed this healthy green pepper casserole, you’ll be thrilled to discover more delicious and Weight Watchers-friendly casserole recipes to add to your meal plan. These options are packed with flavor, easy to make, and perfect for comforting family dinners:
- Easy Shipwreck Casserole Recipe
- Healthy Pizza Casserole Recipe
- Healthy Million Dollar Spaghetti Casserole Recipe
- Easy Slow Cooker Cowboy Casserole
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📋 WW Unstuffed Green Pepper Casserole Recipe
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Equipment
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Dutch oven
Ingredients
- 4 cups cooked instant brown rice * I use Minute Rice
- 1 -lb extra lean ground beef
- 3-4 large green peppers , diced
- ½ cup diced onion
- 1 -29 oz can diced tomatoes , drained
- 1 -14 oz can corn , drained
- 1 cup ketchup
- 1 -10 oz can mushrooms
- ½ teaspoon minced garlic
- 2 cups low-fat shredded sharp cheddar cheese *
Instructions
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Brown meat and onion, over medium-high heat, in a large skillet, pot or dutch oven, then drain.1 -lb extra lean ground beef, ½ cup diced onion
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Boil chopped green peppers in water until soft (10-15 minutes). Drain. You could also cook them for about 5 minutes in the microwave. Cook rice in separate pot. * I use brown minute rice to make it quicker.3-4 large green peppers, 4 cups cooked instant brown rice
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Mix cooked rice, green pepper, ground beef and remaining ingredients (except cheese) together and pour into prepared baking dish (dutch oven or oven safe casserole dish).1 -29 oz can diced tomatoes, 1 -14 oz can corn, 1 cup ketchup, 1 -10 oz can mushrooms, ½ teaspoon minced garlic
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Top with shredded cheese. Bake at 350 for 12-15 minutes or until cheese is melted.2 cups low-fat shredded sharp cheddar cheese
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Then turn it up to 500 degrees F and broil for 1-2 minutes until cheese is lightly brown and bubbly. Serve hot.
Notes
*If you use low-fat cheese, be sure to keep a close eye on it because it browns more quickly than regular cheddar cheese.
Storage:
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- To Make Ahead: Simply make the entire dish in advance, cool it for 15 minutes, then cover it in aluminum foil or plastic wrap (I use Glad Press ‘n Seal) and refrigerate or freeze.
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- To Store in fridge: Place leftover casserole in an airtight storage container in the refrigerator for up to 4 days.
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- To Reheat: You can reheat the casserole in a moderate oven (325-350 degrees F/165-175 C) until warmed through (20-30 minutes). You can also rewarm this casserole in the microwave until warmed through (this is what I usually do).
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- To Freeze: Store leftovers in an airtight container in the freezer for up to 3 months. *I do not recommend freezing it if you are using cauliflower rice, as it does not freeze well.
Variations & Substitutions:
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- Rice: You can use any type of rice you prefer (white rice, cauliflower rice, basmati rice etc) but I use brown instant rice, as it’s faster and healthier.
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- Cheese: I use low-fat sharp/old cheese which reduces the fat and calories and makes no difference in taste. You could also use non-fat cheese.
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- Ground meat: you can use lean ground turkey or ground chicken to lighten it up even further and make even more WW friendly!
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- Peppers: Use red, orange, or yellow large bell peppers instead of green bell peppers if you truly have a die-hard hater on your hands.
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- Spicy: use crushed red pepper flakes to spice it up!