Are the Stuffed Bell Peppers from Costco Healthy? A Nutritional Review

November 12, 2025 •

4 min read

According to nutritional data compiled by various online sources, a single serving of Costco's stuffed bell peppers can contain over 700 milligrams of sodium, nearly a third of the daily recommended limit. This substantial sodium content is one of several factors to consider when evaluating if the stuffed bell peppers from Costco are healthy.

Quick Summary

An examination of the nutritional data for Costco's popular stuffed peppers shows a high sodium and fat content, making them less healthy than homemade versions. The meal offers convenience but involves a nutritional trade-off, contrasting significantly with dishes made from scratch.

Key Points

High Sodium: The Costco stuffed peppers are high in sodium, often containing over 700mg per half-pepper, which is a significant portion of the daily recommended intake.
Nutritional Trade-Off: You trade off nutritional control for convenience, as homemade versions allow for lower sodium, leaner protein, and more vegetable filler.
Decent Protein: With 19-26g of protein per serving, the peppers are a satisfying, protein-rich meal option.
Varying Information: Nutritional data found online can be inconsistent, with reports showing different calorie and fat counts depending on the source.
Greasy and Flavorful: Reviews often describe the filling as meaty and flavorful but also note it can be a bit greasy, a factor to consider for fat intake.
Strategies to Improve: The meal can be made healthier by adding extra vegetables, serving with a side salad, or using the filling more sparingly.

Deconstructing the Nutritional Profile of Costco's Stuffed Peppers

While Costco’s Kirkland Signature stuffed bell peppers offer a convenient, pre-made meal solution, their nutritional composition is complex and merits a closer look. Online nutrition trackers and reviews provide varied, but consistently high, figures for sodium, fat, and calories. These factors are critical for anyone monitoring their intake for dietary or health reasons.

Calories, Fat, and Protein

Nutritional estimates suggest one half-pepper serving contains between 280 and 350 calories. The fat content varies, with some reports citing 9 grams and others as high as 16 grams per serving. A significant portion of this is saturated fat, which, while not excessive for a single meal, is a point of consideration for those on heart-healthy diets. On a positive note, the peppers are a good source of protein, with estimates ranging from 19 to 26 grams per serving, largely due to the ground beef in the filling. This protein count helps make the meal filling and satisfying.

Sodium: The Major Trade-Off

The most significant nutritional concern with Costco's prepared stuffed peppers is the sodium content. Data points range from 735mg to 810mg per half-pepper, representing approximately 32-35% of the USDA's recommended daily value. For individuals with high blood pressure or other sodium-sensitive conditions, this figure is a major red flag. This is a common characteristic of many ready-made meals, where salt is used for flavor and preservation.

Carbohydrates and Fiber

The peppers are stuffed with a filling that includes rice, contributing to the total carbohydrate count. Total carbs are typically reported between 23 and 26 grams per serving. The overall fiber content, however, is relatively low, around 1-2 grams. While the bell pepper itself is a source of fiber and vitamins, the high-density filling can dilute these benefits. Some recipes for homemade versions use cauliflower rice or other low-carb fillers to address this.

Costco Stuffed Peppers vs. Homemade Stuffed Peppers

The debate between convenience and nutrition is central to the discussion around Costco's stuffed peppers. A homemade version, while more time-consuming, offers complete control over ingredients and preparation.


Feature	Costco Stuffed Peppers	Homemade Stuffed Peppers
Convenience	Very high (heat and serve)	Low (prep and cook from scratch)
Ingredient Control	Limited (pre-determined recipe)	Complete (choose all ingredients)
Sodium Content	High (735-810mg per serving)	Adjustable (can be very low)
Fat Content	Moderate to high (9-16g per serving)	Adjustable (use leaner meat, less oil)
Cost	Potentially lower per pound (bulk)	Can be lower or higher depending on ingredients
Nutrient Density	Moderate	Very high (can add more vegetables)
Flavor Profile	Standardized	Customizable (spices, herbs)

Simple Strategies for a Healthier Stuffed Pepper Meal

Even if you opt for the Costco version, there are several ways to improve its overall nutritional profile and balance. The key is to see the pre-made item not as a complete meal, but as a base to build upon. By making small additions and adjustments, you can significantly enhance the health benefits and reduce the impact of higher sodium and fat.

Here are some tips to make the Costco stuffed peppers part of a healthier meal:

Add extra vegetables: Serve the pepper halves alongside a large green salad with a light vinaigrette. This increases the fiber, vitamins, and antioxidants in your meal, helping you feel fuller and more satisfied.
Reduce sodium with dilution: Some find the filling overly salty. Consider scooping out a portion of the filling and replacing it with a healthier, less-processed alternative like extra riced cauliflower or beans.
Pair with a fresh, raw side: Create a crunchy side dish with fresh, raw veggies. The bell pepper itself is packed with nutrients, especially vitamin C, which can be diminished with long cooking times.
Choose leaner toppings: If you're concerned about saturated fat, reduce or omit any additional cheese and opt for a sprinkle of fresh herbs instead. You could also mix in some finely diced mushrooms to the filling for extra nutrients.
Prepare with a low-sodium sauce: Instead of adding extra tomato sauce from the package, warm a simple, low-sodium marinara sauce on the side for dipping.

The Final Word: Are They Healthy?

The stuffed bell peppers from Costco are a mixed bag from a health perspective. They are not inherently 'unhealthy,' but their high sodium and fat content, compared to a homemade alternative, is a notable drawback. For a consumer seeking maximum convenience, they provide a filling meal with a respectable amount of protein and some vegetable content. However, for those on restricted diets or prioritizing maximum nutritional density, they fall short of a homemade meal. The ultimate determination of their healthiness depends on your individual health goals and dietary needs. The best approach is to enjoy them in moderation and to incorporate the simple strategies mentioned above to balance your meal.

For a truly healthy option, consider preparing stuffed peppers from scratch. You can control the quality of ingredients, use leaner meats like ground turkey, substitute rice with quinoa or riced cauliflower, and drastically cut back on sodium. This gives you the best of both worlds: a delicious, comforting meal and complete nutritional control. For those who can afford the extra time, cooking at home offers a superior experience and healthier results. You can find inspiration and recipes from reputable sources like EatingWell on how to maximize the health benefits of home-cooked meals.

Conclusion

Costco's stuffed bell peppers serve a specific purpose: a quick, convenient meal for busy nights. They are not the pinnacle of health food due to their high sodium and fat content, typical of many pre-made supermarket items. However, they are a better option than many fast-food alternatives, as they contain vegetables and a solid dose of protein. By understanding their nutritional trade-offs and implementing easy meal-balancing techniques, consumers can make an informed choice that aligns with their dietary needs. For those with the time and inclination, a homemade version will always be the healthier and more customizable choice.

Frequently Asked Questions

The exact nutritional information for Costco's prepared foods, including the stuffed peppers, is often not listed on the packaging. The figures found online are estimates based on various sources, and the recipe ingredients or preparation methods may vary by location and time, leading to differences in reported calories, sodium, and fat.

Due to their high sodium content (over 700mg per half-pepper), Costco's stuffed peppers are not recommended for individuals on a low-sodium diet. A homemade version would be a much better option, as it allows you to control the amount of salt used.

The fat content of the stuffed peppers varies in online reports, with some showing as high as 16 grams per half-pepper. The high ground beef and sometimes greasy filling can contribute to a moderate to high fat intake, especially when compared to a version made with leaner meat.

To improve the nutritional value, try serving them with a large, fresh side salad to increase your vegetable intake. You can also scoop out some of the filling to reduce sodium and fat, or opt for a side dish of extra low-sodium veggies to balance the meal.

Yes, with 19 to 26 grams of protein per serving, the ground beef and rice filling in Costco's stuffed peppers provides a substantial amount of protein, making it a very filling meal.

The rice in Costco's stuffed peppers is typically only parboiled (partially cooked). It finishes cooking during the heating process. This is why microwaving is often not recommended, as the rice may not cook evenly.

Generally, cooking stuffed peppers from scratch is more cost-effective than buying pre-made. When you purchase ingredients in bulk and control the portions, you can achieve a lower price per serving than with the pre-packaged alternative.