Recipes | Dinner Recipes

Stuffed Red Peppers with Quinoa


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Mollie of Fit Fab FODMAP Brings Us Stuffed Red Peppers

Mollie wants to help you make Stuffed Red Peppers! We are becoming fast friends with Mollie Tunitsky as she is truly really good at creating recipes for beginner cooks and for those just embarking on their FODMAP journey.

Stuffed Red Peppers in a white baking dish with spoon
Here at FODMAP Everyday we want to make things easier for you and inspire you and Mollie’s recipes do just that. You encourage you to read our exclusive interview with her and also check out her Slow Cooker BBQ Pulled Chicken Sandwiches with Cilatro Slaw recipe at FODY Foods.

Stuffed Red Peppers Helps Your Veggie Intake!

Here she brings us her Stuffed Pepper recipes, which she tells us was a smart, albeit sneaky way, to get her husband to eat more vegetables. Sign us up! Look at those beauties stuffed with hearty and protein packed quinoa, zucchini and feta. Instant portion control, too.

The recipe is from her book, The Low FODMAP Diet for Beginners, which she wrote alongside the very same dietitian who has help guide Mollie in her own FODMAP journey.

The book includes four chapters focusing on the science of the diet and implementing the Elimination Phase as well as a chapter titled, Life After the Elimination Diet.

The second half of the book brings us everything from breakfast dishes (Baked Vegetable Egg Muffins) and smoothies (Strawberry Split Smoothie) to vegetables (Miso Eggplant), salads (Fall Harvest Salad), meatless main dishes (Tofu and Brown Rice Bowl), fish and poultry recipes (Baked Coconut Shrimp and Turkey Tacos), snacks (Berry Fruit Leathers) and desserts (Flourless Chocolate Cake with Berry Sauce) as well as Kitchen Staples such as Easy Pasta Sauce and a vegan Pesto.

Reprinted with permission from the publisher. The Low-FODMAP Diet for Beginners by Mollie Tunitsky, © 2017. Photo by Rua Castilho.

FODMAP Everyday has added metric amounts to Mollie’s recipe for your convenience.

From Mollie: I love being able to use leftovers from the week to make a completely new dish. These stuffed peppers, in particular, are a great way of using leftover grains and vegetables. If you’ve never had stuffed red peppers, you’ll be delighted at how filling and satisfying they are.

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4.28 from 18 votes

Stuffed Red Peppers with Quinoa, Zucchini, and Feta Cheese

Stuffed Red Peppers with Quinoa, Zucchini, and Feta Cheese is a perfect Meatless Main Dish brought to us from blogger Mollie Tunitsky.

Makes: 4 Servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Author: Mollie Tunitsky


  • 1 teaspoon extra-virgin olive oil
  • 1 zucchini, diced
  • 2 cups (480 ml) cooked Quinoa
  • Pinch sea salt
  • Freshly ground black pepper
  • 4 red bell peppers
  • 1/2 cup (120 ml) feta cheese crumbles (optional)


  1. Preheat the oven to 375°F/190°C.
  2. Heat the olive oil in a medium skillet over medium-high heat. Add the zucchini and sauté until slightly tender, 2 to 3 minutes. Transfer the zucchini to a large bowl.
  3. Add the quinoa to the bowl of zucchini, and season with salt and stir to combine well. Set aside.
  4. Cut off the tops of the bell peppers and remove the seeds and ribs from inside. Stuff the peppers with the quinoa mixture.
  5. Place the stuffed peppers in an 8-by-8-inch (20 cm x 20 cm) baking dish. Cover with aluminum foil and bake for 20 minutes.
  6. Remove the peppers from the oven and add the feta to the top of each pepper (if using). Re-cover with the foil and bake for an additional 5 minutes.



  • We have also made this dish with the same amount of cooked brown rice with great results.
Course: Dinner, Main Course
Cuisine: American


Calories: 230kcal | Carbohydrates: 33g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Sodium: 8mg | Potassium: 203mg | Fiber: 6g | Sugar: 5g | Calcium: 20mg | Iron: 1.8mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.