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Pepper Poppers

peppers, poppers, low calorie
Substitute mini sweet peppers with jalapenos for a spicy kick.

Prep Time: 10 Minutes

Cook Time: 30 Minutes

Servings: 12

Serving Size: 2 poppers


  • nonstick cooking spray

  • 2 slices turkey bacon (diced)

  • 4 oz fat-free cream cheese (room temp)

  • 1/4 tsp crushed red pepper flakes

  • 1 clove garlic (minced)

  • 12 mini sweet peppers (can substitute jalapenos for a spicy option)

  • 1/2 cup diced onion

  • 2 oz soft goat cheese (room temp)

  • 1 slice whole wheat bread (toasted)

  • 1 tbsp Parmesan cheese (grated)



  1. Preheat the oven to 375° F. Coat a baking sheet with cooking spray. Set aside.

  2. Slice each pepper in half lengthwise then scoop out any seeds and membrane.

  3. Add bacon to a non-stick sauté pan with cooking spray over medium heat and cook until crisp. Drain on a paper towel and set aside.

  4. Add onions to the pan used to cook the bacon and add more cooking spray if needed. Cook the onions, stirring occasionally until clear. Set aside to cool.

  5. Meanwhile in a blender or food processor, puree one cup of white beans with a cup of the hot soup (ladled carefully from the pot.) Once the beans and broth are smooth, return the mixture to the pot. This adds creaminess and slightly thickens the chili.

  6. In a small bowl, mix the cream cheese and goat cheese. Add the bacon, onions, and red pepper flakes. Stir to combine.

  7. Spoon the cheese mixture into each pepper half (1 tsp of mixture per popper), and then press the cheese side of the popper into the whole wheat breadcrumb mixture. Lay on the prepared baking sheet breadcrumb side up and spray each on lightly with cooking spray.

  8. Bake the poppers for about 20 minutes or until the peppers have softened and the breadcrumbs are golden brown.

Recipe adapted from Diabetes Food Hub book "The Diabetes Cookbook"

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