Low-FODMAP Turkey and Zucchini Stuffed Peppers with Scallions and Cumin

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  • prep time

    prep time

    15 min

  • cook time

    cook time

    35 min

  • ready time

    ready time

    50 min

Low-FODMAP Turkey and Zucchini Stuffed Peppers with Scallions and Cumin

This Keto low FODMAP dinner recipe is easy to make and perfect for healthy midweek meals. Ground turkey mince is sautéed with grated zucchini, scallion tops, cumin and fresh herbs which gives the turkey a blast of flavor to what can sometimes be a bland tasting meat. The creamy sumac sauce is wonderfully sharp and pairs nicely with the herbed turkey mince. Sumac has a subtle smokey lemon-lime flavor but if you don’t have any, just skip it out, the lemon will still do the same job. This low FODMAP recipe yields 6 halves. You can also use green bell peppers which have a higher tolerance to fructose, or for a different presentation style, try 6 small red bell peppers with their hats sliced off, fill them standing upright and place their 'hats' back on for another serving variation.

What can I serve this with?

Serve alongside other veggies like a low FODMAP serving of broccoli, green beans or salad of choice.

Is dairy low FODMAP?

If you can tolerate lactose, dairy foods can be included freely when on a low FODMAP diet.

Regular dairy products do contain a type of natural sugar called lactose, which is a type of FODMAP, but if you have IBS and are following a low FODMAP diet, you only need to limit lactose if you are lactose intolerant. This recipe calls for yogurt in the dressing, but feel free to use any natural lactose-free yogurt or plant-based alternative.

Is garlic oil safe to eat on a low FODMAP diet?

Infused oils are a safe way to add flavor of garlic to your favorite meals without fear of FODMAPs since the fructans can't leach into the oil.

Infused oils can be bought from most supermarkets, but can also be made at home by gently frying garlic cloves in olive oil over low heat until they are golden and fragrant, then discard the garlic before you continue cooking your recipe.

How to store these turkey stuffed bell peppers?

This recipe keeps well in the fridge for up to 5 days, or longer in a plastic airtight container in the freezer. To reheat from frozen, simply allow to thaw, transfer to an ovenproof dish and reheat in the oven until piping hot.

  • Net Carbs

    4.5 g

  • Fiber

    2.4 g

  • Total Carbs

    7.7 g

  • Protein

    29.5 g

  • Fats

    11 g

235 cals

Low-FODMAP Turkey and Zucchini Stuffed Peppers with Scallions and Cumin

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play

Ingredients

  • Red pepper

    Red pepper

    3 medium - 2 1/2" diameter x 2 3/4"

  • Garlic Infused Olive Oil (Low FODMAP Safe)

    Garlic Infused Olive Oil (Low FODMAP Safe)

    3 tbsp

  • Ground turkey, extra lean (fat free)

    Ground turkey, extra lean (fat free)

    520 g

  • Zucchini

    Zucchini

    1 medium

  • Scallions or spring onions, tops only, raw

    Scallions or spring onions, tops only, raw

    3 tbsp

  • Tomato puree

    Tomato puree

    2 tbsp

  • Water

    Water

    3 tbsp

  • Peppermint, fresh

    Peppermint, fresh

    2 tbsp

  • Cilantro Or Coriander Leaves Fresh Or Raw Herb

    Cilantro Or Coriander Leaves Fresh Or Raw Herb

    2 tbsp

  • Cumin, ground

    Cumin, ground

    1 tsp

  • Chili Powder

    Chili Powder

    0.5 tsp

  • Salt, sea salt

    Salt, sea salt

    1.5 tsp

  • Black pepper

    Black pepper

    0.5 tsp

  • Lactose-Free Plain Yogurt

    Lactose-Free Plain Yogurt

    0.33 cup

  • Lemon Peel Or Zest Raw

    Lemon Peel Or Zest Raw

    1 tsp

  • Lemon juice

    Lemon juice

    1 tbsp

  • Ground Sumac Spice

    Ground Sumac Spice

    1 tbsp

Recipe Steps

steps 6

50 min

  • Step 1

    Preheat the oven to 400°F/200ºC. Dice the peppers in half lengthways and place them on an oven tray. Roast in the center of the oven for 20 minutes until they have softened and begin to char.
    Step 1
  • Step 2

    Grate the zucchini on the large edge of a box grater. Finely chop the green ends of the scallions and roughly chop the fresh peppermint and cilantro. Set them aside. Place a large pan over medium heat. Heat 2 tablespoons of garlic-infused olive oil then add the ground turkey and stir until browned. Add the zucchini and saute until softened.
    Step 2
  • Step 3

    In a small bowl, add the tomato puree with the water and stir to form a loose paste. Add this to the turkey mixture and stir through. Add the scallions, peppermint, cilantro, ground cumin, hot chili powder, 1 teaspoon sea salt, and a good grind of black pepper. Stir through.
    Step 3
  • Step 4

    Fill each of the pepper cavities with the ground turkey mixture. Any leftover mixture can be added between the peppers. Return to the oven for a further 15-20 minutes until the tops crisp slightly.
    Step 4
  • Step 5

    Make the yogurt dressing while they are roasting. Grate the zest from 1 unwaxed lemon using the small side of a box grater and then juice it, set it aside. Place the yogurt, lemon juice, 1 tablespoon garlic-infused olive oil, sumac spice, ½ teaspoon sea salt, and a good grind of black pepper into a bowl and stir to combine.
    Step 5
  • Step 6

    Serve hot with a dollop of cold yogurt dressing, garnish with a sprinkle of fresh parsley. Serve with a side salad or other vegetables of choice.
    Step 6

Comments 5

  • StupendousCauliflower482903

    StupendousCauliflower482903 2 years ago

    So good, great for summer weekly rotation

    • Andi07

      Andi07 2 years ago

      Just made this. AWESOME!!!

      • RousingKale251386

        RousingKale251386 2 years ago

        Could you use venison hamburger meat instead of turkey?

        • recipewriter

          recipewriter 2 years ago

          Hi there, yes absolutely! You can use any ground meat of choice here :)

      • IncredibleKetone145521

        IncredibleKetone145521 2 years ago

        I made it without the dressing topper and it was good just like that. I might use green bell pepper next time.