3 min read/ 600 words
Stuffed peppers are classic comfort food—but let’s be real, the stuffing part can be a whole thing. This version skips the fuss and delivers all the cozy flavor in a one-pan meal that’s friendly on your gut, your schedule, and your sink full of dishes.
It’s loaded with protein, seasoned to perfection, and layered with colorful mini peppers that soften and steam right on top of the rice and bison. No baking. No separate pots. Just a quick simmer, a lid, and you’re in business.
Table of Contents
Why You’ll Love This Deconstructed Stuffed Peppers Recipe
It’s the perfect weeknight solution when you want something warm, filling, and satisfying—but you also want to stick to your gut-friendly goals.
This one-pan wonder is:
- Quick to prep and easy to clean up
- Naturally low FODMAP and gluten-free
- Packed with protein and slow-digesting carbs for steady energy
- Flavorful without relying on garlic, onions, or other common gut triggers
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What Makes It Gut-Friendly?
This stuffed peppers recipe is designed to be gentle on sensitive stomachs without sacrificing taste.
- Ground bison is lean and easy to digest, with less saturated fat than beef
- Garlic-infused oil gives savory flavor without the fermentable FODMAPs
- Green parts of shallots bring a mild oniony note while staying low FODMAP
- FODY Everyday Seasoning is free of gut irritants and loaded with herby goodness
- Mini peppers offer color, crunch, and antioxidants—no stuffing required
- Instant white rice is gentle on digestion and quick-cooking for low-effort wins
How to Customize Your Trail Mix
Make it your own with simple swaps:
- Use ground turkey or lean beef if bison isn’t available
- Want more veggies? Add a handful of chopped zucchini or spinach before you add the peppers
- Looking for a little heat? Sprinkle in crushed red pepper flakes or a pinch of smoked paprika
- Dairy-tolerant? Top with sour cream at the end, you’ll be glad you did.
Not following low FODMAP or don’t have FODY seasoning?
No problem! You can substitute with a simple mix of dried oregano, basil, thyme, paprika, and a pinch of garlic powder if tolerated. Italian seasoning with a dash of smoked paprika also works great for that cozy stuffed pepper flavor.
Recipe Breakdown
Here’s what you’ll find in this easy trail mix—and why your gut will thank you:
- Ground bison
- Instant white rice
- Canned petite diced tomatoes
- Filtered water
- Garlic-infused oil
- Green part of shallots
- Mini sweet peppers
- FODY Everyday Seasoning
- Salt and pepper
Simple, whole ingredients that work with your gut—not against it.
Why This Recipe Matters
So many gut-friendly recipes focus on bland or basic—but this stuffed peppers recipe is proof that you can have flavor and function.
It’s hearty and deeply satisfying, but still light enough that you won’t feel weighed down or regret it later. And because everything cooks together, the flavors soak into the rice and meat for max impact with minimal effort.
It’s food that feels like a cozy hug, without giving your gut a hard time.
One-Pan Deconstructed Stuffed Peppers (Low FODMAP Edition)
Course: DinnerCuisine: AmericanDifficulty: Easy4
servings30
minutesEasy DIY trail mix skips the sugary fillers and gives your gut what it actually wants: fiber, healthy fats, protein, and polyphenol-rich ingredients to help you stay regular and satisfied.
Ingredients
1 lb ground bison
1 cup instant white rice
1 (14.5 oz) can petite diced tomatoes
3/4 cup filtered water
1 tbsp garlic-infused olive oil
3 green tops of shallots, chopped
7 mini sweet peppers, sliced in half lengthwise
2 tsp FODY Everyday Seasoning
Salt and pepper to taste
Instructions
- In a large skillet or sauté pan, brown the ground bison over medium heat. Drain excess fat if needed
- Add garlic-infused oil, rice, tomatoes (with their juices), water, chopped green shallots, and seasonings to the pan. Stir to combine.
- Bring the mixture to a simmer, then arrange mini pepper halves cut-side down over the top.
- Cover and reduce heat to low.
- Let cook for 8-10 minutes, or until rice is tender and peppers are softened.
- Uncover, fluff if needed, serve warm.
Notes
- Tips for Success
✔ Even cooking: Try to nestle the pepper halves slightly into the rice mixture to help them steam.
✔ Rice check: Depending on your pan and heat level, you may need a splash more water if the rice absorbs it too fast.
✔ Make-ahead win: This reheats beautifully and makes great leftovers for lunch..
Serving Suggestions/Pairings
Pair with a simple green salad dressed with olive oil and lemon
Top with a spoonful of lactose-free Greek yogurt for extra creaminess
Storage Tips
Let leftovers cool fully, then store in an airtight container in the fridge for up to 4 days. Reheat gently on the stove or in the microwave with a splash of water to keep the rice from drying out.
Make It and Share It
This one’s become a weeknight go-to in my house—and I’d love to hear if it makes it into your regular rotation too.
If you make this dish, don’t forget to share your version with me – snap a pic and tag me! (@paininthegutonline on Insta) Let’s spread the love for simple, healthy snacks!
Looking for refreshing gut-friendly meal ideas? Check out our recipes page for more ideas.
