Meals · High Protein
Tuna Melt Stuffed Peppers with 36g Protein (36g Protein)
These broiled stuffed peppers pack 36 grams of protein and 435 calories per serving. Two cans of water-packed tuna are mixed with cream cheese, Dijon, celery, and red onion, then loaded into bell pepper halves and broiled under a cheddar blanket until bubbly. The classic diner tuna melt, without the bread.
Nutrition per serving
- Protein
- 36 g
- Calories
- 435
- Carbs
- 16 g
- Fat
- 27 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 3 large bell pepper — any color, halved lengthwise, seeds removed
- 12 oz canned tuna in water — drained (two 6-oz cans)
- 1 cup shredded cheddar cheese — divided: 1/4 cup in filling, 3/4 cup on top
- 3 tbsp cream cheese — softened
- 2 tbsp mayonnaise
- 2 stalks celery — finely diced (about 1/2 cup)
- 1/4 cup red onion — finely diced
- 1 tbsp dijon mustard
- 1 tbsp lemon juice — fresh or bottled
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
Steps
- Position an oven rack 6 inches from the broiler and preheat to broil (high). Line a rimmed baking sheet with foil.
- Arrange the 6 pepper halves cut-side up on the prepared baking sheet. Broil 5 minutes until slightly softened with a few char marks on the edges. Remove from oven and reduce to bake at 400F. Allow 2-3 minutes for the oven to adjust temperature.
- While peppers broil, drain tuna thoroughly in a fine-mesh strainer, pressing with a fork to remove as much liquid as possible. Excess moisture makes the filling watery.
- In a medium bowl, combine drained tuna, cream cheese, mayonnaise, Dijon mustard, lemon juice, and garlic powder. Mix until smooth. Fold in celery, red onion, and 1/4 cup of the shredded cheddar. Season with salt and pepper.
- Divide the tuna filling evenly among the 6 pepper halves, mounding it slightly. Top each half with the remaining 3/4 cup shredded cheddar, about 2 tablespoons per half.
- Bake at 400F for 10 minutes until the filling is hot through and the cheese is melted.
- Switch oven back to broil. Broil 2 to 3 minutes until the cheese is bubbling and golden in spots. Watch closely, it browns fast under the broiler.
- Let cool 3 minutes before serving. Two pepper halves is one serving.
Why This Works
Canned tuna in water is one of the highest-protein, lowest-calorie animal proteins available. USDA #15121 puts light tuna at 25.5g protein per 100g at only 116 calories, a better protein-to-calorie ratio than chicken breast (23.1g/100g at 165 cal). Two 6-oz cans drained provide about 280g of tuna, contributing 71.4g protein to the total recipe. Bell peppers replace bread as the vessel, eliminating roughly 60-80g of carbohydrates a traditional tuna melt sandwich carries while adding vitamin C and a satisfying bite that holds up to broiling. The two-stage cooking method (broil first, then bake, then broil again) solves the soggy pepper problem: the first broil drives off surface moisture and firms the pepper walls so they can hold the dense filling without turning mushy.
Getting the Texture Right
The most common mistake with stuffed peppers is excess moisture. Three practices prevent it. First, drain the tuna in a fine-mesh strainer and press firmly with a fork, a poorly drained 6-oz can may hold 2 to 3 tablespoons of liquid that will pool in the pepper during baking. Second, pre-broil the peppers before filling: 5 minutes under the broiler starts to cook off water from the pepper walls. Third, mix the cream cheese at room temperature so it incorporates smoothly rather than leaving cold lumps that take longer to heat and can create pockets of moisture. The result is a filling that stays bound and slightly creamy rather than wet and loose.
4 Variations
Italian: Replace cheddar with 1 cup shredded mozzarella (112g). Add 1/4 tsp dried oregano and 1/4 tsp red pepper flakes to filling. Swap Dijon for 2 tbsp jarred sun-dried tomato pesto. Mexican: Replace cheddar with 1 cup pepper jack (112g). Add 1 jalapeño (seeded and minced, about 14g) and 1/2 tsp cumin to filling. Swap lemon juice for lime juice. Top with sour cream after baking. Greek: Replace cheddar with 1/2 cup crumbled feta (75g) mixed into filling, no topping cheese. Add 1/4 cup sliced Kalamata olives (30g) and 1/2 tsp dried dill. Omit mayo. Buffalo Tuna: Replace Dijon with 3 tbsp Frank's RedHot hot sauce (45g). Replace cream cheese with 3 tbsp blue cheese dressing (42g). Keep cheddar on top. Garnish with 2 sliced green onions after baking.
Make-Ahead and Storage
Make ahead: Assemble the filled peppers (without the cheddar topping) up to 24 hours ahead and refrigerate covered. Add the cheddar just before baking, cheese placed on cold filling ahead of time tends to slide during the bake. Add 3 to 4 minutes to the bake time if going straight from the refrigerator. Storage: Cooked stuffed peppers keep refrigerated for up to 3 days in an airtight container. Reheat in a 350F oven for 10 minutes, or microwave on medium power for 90 seconds to prevent the cheese from becoming rubbery. Freezing: The filling alone freezes well for up to 2 months. Do not freeze assembled stuffed peppers, the pepper walls become watery and soft after thawing.
Sources Research-Backed
Frequently Asked Questions
Are tuna melt stuffed peppers low carb?
Yes. Each serving of two stuffed pepper halves contains about 15.7g of carbohydrates, nearly all from the bell peppers themselves. A traditional tuna melt on bread contains 40 to 50g of carbs per sandwich. Swapping bread for pepper halves cuts carbs by roughly 70 percent while keeping the same core flavors.
How much protein is in tuna stuffed peppers?
Each serving of two pepper halves delivers 36 grams of protein. The bulk comes from two 6-oz cans of light tuna in water (71g protein total across the recipe), backed by 1 cup of shredded cheddar cheese (28g protein total). That protein count is higher than most chicken breast meals at the same calorie level.
Can I make stuffed peppers ahead of time?
Yes, with one adjustment. Assemble the filled peppers and refrigerate up to 24 hours, but hold the cheddar topping until just before baking. Cheese placed on cold filling ahead of time can slide during the bake and doesn't melt as evenly. When ready to cook, add the cheese and bake as directed, adding 3 to 4 extra minutes since the filling is starting cold.
How much sodium is in tuna melt stuffed peppers?
Each serving contains an estimated 670-800mg sodium, roughly 30-35 percent of the daily recommended limit. Most comes from canned tuna and cheddar cheese. To reduce sodium, use no-salt-added canned tuna and skip the 1/4 tsp added salt, which can cut roughly 200mg per serving.
What peppers work best for stuffed peppers?
Large bell peppers in any color work. Red, orange, and yellow peppers are riper and taste sweeter, which contrasts nicely with the savory tuna filling. Green bell peppers are firmer and have a slight bitterness that some people prefer. Look for wide, flat-bottomed peppers that sit level on the baking sheet without tipping. If the halves rock, trim a thin sliver off the rounded side to level them.
