Low Sodium Stuffed Peppers

This article was written by dietetic student Victoria Gonzalez & reviewed by Melanie Betz MS, RD, CSR, FNKF, FAND.

Are you ever looking for an all-in-one meal? These low-sodium stuffed peppers are not only a kidney-friendly meal, but also tasty and easy to prepare.

*Please note that this post contains clearly identified affiliate links.  If you click on these links and choose to make a purchase, I may receive a commission (at no cost to you). 

Why Choose Stuffed Peppers for Dinner? 

    Have you ever wondered why stuffed peppers are such a hit? Well, they’re not just colorful and tasty, but also a nutritious and versatile option. Let’s dive into why these low-sodium stuffed peppers should be on your menu!

    Nutritional Benefits of Stuffed Peppers 

      Stuffed peppers are not just delicious, but they’re also packed with a variety of nutrients that make them a healthy meal option. The star ingredient is bell peppers which are a very good source of vitamin C, vitamin A, folate, and fiber. They are low in calories but high in essential nutrients, making them a great option. 

      The stuffing options are flexible since they can be modified depending on your preference. Options range from protein-rich sources like beans, quinoa, and ground beef to grains like rice. These ingredients are not only delicious but also provide protein, vitamins, minerals and fiber to your meal. 

      Common High Sodium Ingredients in Stuffed Peppers

        Traditional stuffed peppers can have lots of sodium that typically come from ingredients like canned tomatoes, processed meats, and added salt. The USDA estimates that 1 half stuffed pepper with sauce contains at least 759 mg of sodium.

        This low-sodium stuffed peppers recipe only contains 183 mg of sodium per 1 half stuffed pepper with sauce.

        Bar graph showing sodium in traditional stuffed pepper (675mg per 1/2 stuffed pepper) and The Kidney Dietitian Low Sodium Stuffed Peppers (200mg)

        For people with kidney disease, managing sodium intake is crucial for kidney health and to prevent complications. Too much sodium can worsen the condition by increasing blood pressure. But don’t worry, I’ve got swaps to lower the sodium and keep all the flavor!

        Ingredients for Low Sodium Peppers

        Fresh Vegetables

            The Dietary Guidelines for Americans recommend eating more fruits and vegetables. The recommendation is to consume 1 – 2 cup equivalents of fruits and 2 – 3 equivalents of vegetables per day. However, a 2019 report by the Centers for Disease Control and Prevention (CDC) mentioned that only 12.3% of American adults met the recommended fruit intake, and only 10% met the recommended vegetable intake. The good news is that vegetables can be part of many types of dishes, including stuffed peppers. 

            Bell peppers can be purchased fresh, frozen and even in a canned version and are available all year but in season during the summer and fall. They are an excellent way to add flavor, color, and nutrients to any dish (1, 2).

            Protein Power

              Protein sources include meat, poultry, seafood, eggs, beans, nuts and seeds.

              According to the United States Department of Agriculture (USDA), most Americans meet their daily protein needs. However, most people would benefit from consuming a variety of protein sources (animal and plant sources), and choosing leaner options. 

              While it’s recommended to consume red meats in moderation, you can eat enough protein without compromising the flavor by choosing leaner alternatives. Adding more plant-based proteins such as black beans, quinoa and lentils will give you plenty of protein, along with fiber, vitamins, and minerals. 

              The amount of protein each person needs is different for everyone and varies depending on factors like age, sex, height, weight, physical activity, and medical history. Avoiding too much protein can help slow kidney disease, and help prevent kidney stones.

              A registered dietitian can help you determine your specific protein requirements and recommend portions. Here are some examples of 1-ounce portions of protein sources that you can add to low-sodium stuffed peppers:

              • 1-ounce cooked lean beef. 
              • 1-ounce cooked (without skin) chicken or turkey. 
              • ¼ cup of cooked beans, peas or lentils 

              Flavor Enhancers

                Ingredients such as garlic, onion, spices and herbs are great for enhancing flavors without adding additional sodium. 

                Graphic of stuffed peppers with the ingredients for low sodium stuffed peppers written around graphic

                Simple Swaps to Keep Sodium Low 

                  It is important to mention that in a traditional stuffed peppers recipe not all ingredients are high in sodium. However, there are a couple we should swap for better options.

                  Tomato

                    Did you know that 1 cup of canned tomato sauce can have as much as 1,160 mg of sodium? That’s quite a salty surprise! On the other hand, choosing a no-salt added option cuts that down to just 27 mg of sodium per cup. This is a big difference that can have a significant impact on your health (3, 4). 

                    I would recommend choosing fresh tomatoes or looking for no-salt-added tomato products. For instance, Hunt’s No Salt Added Sauce only contains 105 mg of sodium per 15 oz can. 

                    Protein

                      When it comes to protein, there are options for every preference. If you’re leaning towards animal protein, choose the lean versions of ground beef, turkey or chicken.

                      For those who prefer plant-based options, beans, quinoa, and lentils are excellent choices. 

                      Added Salt

                        Limit adding salt in recipes and opt for the alternative of using tasty spices to maintain the delicious flavor without increasing your sodium intake. 

                        Happy Eating!

                        Low Sodium Stuffed Peppers

                        These vibrant bell peppers are filled with a savory mixture of lean ground beef, brown rice, and a sautéed vegetables such as onions, garlic, and tomatoes, all seasoned with herbs instead of salt. Baked and topped with a sprinkle of cheese, these stuffed peppers offer a satisfying and nutritious dinner option without compromising on taste.
                        Prep Time4 minutes
                        Cook Time35 minutes
                        Total Time40 minutes
                        Course: Main Course
                        Cuisine: American
                        Keyword: low sodium stuffed peppers
                        Servings: 8 1/2 pepper
                        Calories: 213kcal

                        Ingredients

                        • 1 1/2 tbsp olive oil
                        • 1 onion, medium finely chopped
                        • 3 cloves garlic minced
                        • 1 pound ground beef (90/10)
                        • 1 cup no-salt added tomato sauce
                        • 1 tbsp salt-free Italian seasoning
                        • 1 tbsp dried oregano
                        • 1 tbsp black pepper
                        • 1 tbsp onion powder
                        • 1 tbsp garlic powder
                        • 1 cup brown rice cooked in unsalted water
                        • 4 raw bell peppers various colors
                        • 1/2 cup mozzarella cheese shredded

                        Instructions

                        • Preheat your oven to 375°F (190°C).
                        • Cut a circle around the stem of the pepper and remove it. Place the halved and cored peppers side up in a baking sheet and drizzle with ½ tablespoon of olive oil. Bake for 20 minutes.
                        • Meanwhile, in a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, and cook until the onion is translucent.
                        • Add the ground beef to the skillet and cook, breaking it apart with a spoon as it cooks.
                        • Stir in the no-salt-added tomato sauce, Italian seasoning, dried oregano, black pepper, onion powder, and garlic powder. Let the mixture simmer for about 10 minutes.
                        • Mix the cooked brown rice into the meat mixture until well combined.
                        • Fill each pepper half with the beef and rice mixture. Sprinkle shredded mozzarella cheese over the top of each stuffed pepper.
                        • Bake for 10 minutes or until the cheese is melted.
                        • Remove from the oven and let cool for a few minutes before serving.

                        Notes

                        Nutrition Facts (per 1/2 stuffed pepper): 213 calories, 8g fat, 3g saturated fat, 54mg cholesterol, 88mg sodium, 16g carbohydrate, 3g fiber, 0g added sugar, 20g protein, 82mg calcium, 511mg potassium, 215mg phosphorus, 16mg oxalate

                        Author

                        • Melanie Betz MS, RD, CSR, FNKF, FAND is a nationally recognized kidney stone expert and dietitian with over 12 years of experience. She is the Founder & CEO of Melanie Betz Nutrition, LLC & The Kidney Dietitian blog that and has helped thousands of people prevent kidney stones with food. As a leader in the field, she has published her research and speaks at numerous local, state and national professional conferences about kidney nutrition. She also holds an elected or appointed position in the National Kidney Foundation, Renal Practice Group, American Kidney Fund and the National Kidney Foundation of Illinois. More about Melanie & The Kidney Dietitian.

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