Spinach and Feta Stuffed Peppers

A bright, savory, and wholesome weeknight dinner — these Spinach and Feta Stuffed Peppers are easy to prepare, full of flavor, and perfect for family meals or meal prep. This article gives you the background, a full ingredient list, precise step-by-step instructions, helpful tips, variations, storage advice, and serving suggestions. It’s written so you can publish it directly on a food blog or use it as a shareable recipe post.

Why you’ll love these stuffed peppers

Stuffed peppers are a classic for a reason: they’re colorful, satisfying, and endlessly customizable. The combination of tender baked peppers with a savory spinach and feta filling hits a wonderful balance of textures — soft cooked greens, creamy cheese, and a slightly caramelized top. Compared with meat-heavy fillings, this vegetarian version is lighter but still packed with protein and iron thanks to the spinach and feta.

They’re also great for:

• Weeknight dinners (one-pan baking, easy cleanup)
• Meal prep (reheat well and hold in the fridge)
• Making ahead for parties or potlucks
• A family-friendly way to get more greens into everyone’s plate

Ingredients (makes 4 stuffed peppers)

• 4 large bell peppers (choose a mix of red, yellow, and orange for color)
• 2 tablespoons olive oil, divided
• 1 small onion, finely chopped (about 1 cup)
• 2 garlic cloves, minced
• 300 g (about 10 oz) fresh spinach, roughly chopped (or 2 cups frozen spinach, thawed and drained)
• 200 g (about 7 oz) feta cheese, crumbled (use a good-quality block feta for best texture)
• 1 cup cooked rice or cooked quinoa (optional — makes filling more substantial)
• 2 tablespoons Greek yogurt or cream cheese (optional, for creaminess)
• 1 teaspoon dried oregano or 1 tablespoon fresh chopped oregano
• 1/4 teaspoon freshly ground black pepper (to taste)
• 1/2 teaspoon sea salt (adjust if your feta is salty)
• 1/4 cup grated Parmesan or a handful of shredded mozzarella for topping (optional)
• 2 tablespoons chopped fresh parsley or dill for garnish
• Lemon wedges, to serve (optional)

Notes: If you prefer a vegan version, substitute the feta with a savory tofu ricotta or store-bought vegan feta.

Equipment

• Large sauté pan or skillet
• Baking dish (approx. 9×13 inches or similar)
• Mixing bowl
• Spoon or small offset spatula

Step-by-step preparation

Step 1 — Preheat and prepare the peppers

Preheat your oven to 190°C / 375°F. While the oven warms, slice the tops off the bell peppers and remove the seeds and membranes. If needed, trim the bottoms slightly so each pepper stands upright in the baking dish — be careful not to make a hole.

Place the peppers upright in a lightly oiled baking dish. Brush or drizzle a little olive oil inside each pepper to help with roasting.

Step 2 — Cook the aromatics

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and a pinch of salt and cook, stirring occasionally, until translucent and slightly golden (about 5–7 minutes). Add the minced garlic and cook for another 30–60 seconds until fragrant.

Step 3 — Wilt the spinach

Add the chopped fresh spinach to the pan in batches (it will seem like a lot, but it wilts down quickly). Cook, stirring, until the spinach is fully wilted and any excess liquid has evaporated, about 3–4 minutes. If using frozen spinach, squeeze out excess moisture before adding and cook for 1–2 minutes until heated through.

Transfer the spinach and onion mixture to a mixing bowl and let it cool slightly.

Step 4 — Mix the filling

To the cooled spinach mixture add the crumbled feta, cooked rice/quinoa (if using), Greek yogurt or cream cheese (if using), dried oregano, black pepper, and salt. Mix gently so the feta keeps some texture; a completely mashed filling loses the pleasant contrast of crumbly cheese.

Taste and adjust seasoning. Keep in mind feta adds saltiness, so you might need less than you think.

Step 5 — Stuff the peppers

Spoon the filling into each prepared pepper, pressing down lightly to fill the cavity but not compacting it so tightly that the filling bursts out while baking. If desired, mound a small amount of grated Parmesan or shredded mozzarella on top of each pepper for a golden finish.

Step 6 — Bake

If you like, pour about 1/4–1/2 cup of water or tomato sauce into the bottom of the baking dish to help steam and keep the peppers moist while baking. Cover the dish loosely with foil and bake at 190°C / 375°F for 25 minutes. Remove the foil and bake for another 10–12 minutes until peppers are tender and any cheese on top is golden.

For a slightly charred finish, broil for 1–2 minutes at the end — watch carefully so they don’t burn.

Step 7 — Rest and serve

Let the peppers rest for 5 minutes before serving. Sprinkle with chopped fresh parsley or dill and serve with lemon wedges for squeezing over the filling.

Timing and tips for success

• Total time: ~45–55 minutes (10–15 minutes prep, 35–40 minutes baking)
• Use ripe, firm peppers to avoid watery fillings. Softer peppers can collapse when cooked.
• If you want a faster meal, halve the peppers and roast them for 20–25 minutes on a baking sheet; they’ll cook faster and are great for single servings.
• Avoid watery filling: squeeze excess moisture from cooked spinach and use cooked, cooled grains if adding rice/quinoa.
• Flavor boosters: a small splash of lemon juice in the filling brightens the flavors; a pinch of smoked paprika gives a subtle depth.

Variations

• Mediterranean twist: Add sun-dried tomatoes, kalamata olives, and a sprinkle of oregano.
• Make it heartier: Mix in cooked ground lamb or turkey with the spinach (brown the meat first and drain excess fat).
• Vegan option: Use crumbled tofu mixed with nutritional yeast, lemon juice, and a touch of miso to mimic feta; top with vegan cheese.
• Spicy version: Add chopped chili or smoked chili flakes to the filling.

Nutrition & serving suggestions

A spinach and feta stuffed pepper is a balanced dish: vegetables, calcium and protein from cheese, and optionally complex carbs from rice or quinoa. Serve with a crisp green salad, roasted potatoes, or a simple tomato-cucumber salad. For a lighter meal, serve one pepper with a bowl of mixed greens dressed in lemon and olive oil.

Approximate nutrition per stuffed pepper (without rice):

• Calories: 280–350 kcal
• Protein: 12–15 g
• Fat: 18–22 g (mainly from olive oil and feta)
• Fiber: 4–6 g

Storage and reheating

• Fridge: Store leftovers in an airtight container for up to 3 days. Keep any lemon wedges or fresh herbs separate.
• Freezer: Stuffed peppers can be frozen (unbaked or baked). To freeze baked peppers, cool completely, wrap individually, and store for up to 2 months. Thaw overnight in the fridge and reheat at 180°C / 350°F until warmed through.
• Reheat: Reheat in the oven at 175–180°C / 350°F for 10–15 minutes, or microwave for 2–3 minutes on medium power.