Low-Glycemic Buffalo Chicken Stuffed Bell Peppers
Protein-packed bell peppers filled with spicy buffalo chicken and topped with dairy-free ranch. A blood sugar-friendly dinner that's both satisfying and delicious!
These vibrant stuffed bell peppers deliver bold buffalo flavor while keeping your blood sugar stable. Bell peppers are an excellent low-glycemic vegetable (GI: 40) that provides fiber and vitamin C without spiking glucose levels. The high protein content from shredded chicken helps slow digestion and promotes steady energy throughout your evening.
This recipe showcases how satisfying low-carb eating can be when you focus on whole foods and bold flavors. The combination of lean protein, healthy fats from mayonnaise, and fiber-rich peppers creates a metabolically balanced meal. Nutritional yeast adds a savory depth and B-vitamins without any glycemic impact. The spicy buffalo sauce contains minimal carbohydrates, making this dish perfect for blood sugar management.
For optimal glycemic control, pair these stuffed peppers with a large green salad dressed with olive oil and vinegar. Eating the salad first helps further blunt any glucose response. This meal is ideal for dinner when your insulin sensitivity is naturally lower. The high protein and fat content will keep you satisfied for hours without triggering cravings or energy crashes. For a lighter option with additional heart-healthy benefits, swap regular mayonnaise for avocado-based mayonnaise, which provides monounsaturated fats that support cardiovascular health while maintaining the same creamy texture and zero glycemic impact.
Blood Sugar Impact
Minimal blood sugar impact expected due to the very low glycemic load of 1.4 and GI of 26. This meal should provide stable, sustained energy for 3-4 hours without causing significant glucose spikes, thanks to the high protein content from chicken and the fiber-rich bell peppers.
Blood Sugar Tips
- ✓ Eat this meal with a small side salad or additional non-starchy vegetables first to further slow digestion and nutrient absorption
- ✓ Pair with a 10-15 minute walk after eating to help muscles utilize any glucose released into the bloodstream
- ✓ Consider adding a tablespoon of olive oil or avocado to increase healthy fats, which will further stabilize blood sugar response
🥗 Ingredients
- 3 pcs large bell peppers, any color, halved lengthwise and seeded
- 4 cup cooked shredded chicken
- 1 cup mayonnaise
- 0.5 cup Frank's Red Hot Sauce or buffalo sauce
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp kosher salt
- 0.25 tsp black pepper
- 2 tbsp nutritional yeast
- 1 pcs green onions, white and light green parts thinly sliced, plus more for garnish
- 0.5 cup dairy-free ranch dressing for serving
- 0.25 cup fresh herbs for serving (parsley, chives, or dill)
- 3 pcs large bell peppers, any color, halved lengthwise and seeded
- 4 cup cooked shredded chicken
- 1 cup mayonnaise
- 0.5 cup Frank's Red Hot Sauce or buffalo sauce
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp kosher salt
- 0.25 tsp black pepper
- 2 tbsp nutritional yeast
- 1 pcs green onions, white and light green parts thinly sliced, plus more for garnish
- 0.5 cup dairy-free ranch dressing for serving
- 0.25 cup fresh herbs for serving (parsley, chives, or dill)
👨🍳 Instructions
- 1
Preheat your oven to 375°F (190°C). Lightly grease a large baking dish or oven-safe skillet with cooking spray or a thin layer of oil.
- 2
Prepare the bell peppers by cutting them in half lengthwise through the stem. Remove all seeds and white membranes. Arrange the pepper halves cut-side up in your prepared baking dish, nestling them close together so they support each other during baking.
- 3
In a large mixing bowl, combine the shredded chicken, mayonnaise, buffalo sauce, garlic powder, onion powder, salt, and black pepper. Add the nutritional yeast if using, and fold in the sliced green onions. Mix everything thoroughly until the chicken is evenly coated and the mixture is well combined. Taste and adjust seasoning, adding more hot sauce for extra heat or salt to enhance flavor.
- 4
Divide the buffalo chicken mixture evenly among the six pepper halves, using about ⅔ to ¾ cup of filling per pepper. Pack the filling firmly into each pepper cavity, mounding it slightly on top for generous portions.
- 5
Cover the baking dish tightly with aluminum foil. Bake for 30 minutes to allow the peppers to begin softening and the flavors to meld together.
- 6
Remove the foil and continue baking uncovered for an additional 20 minutes, until the peppers are tender when pierced with a fork and the filling is bubbling around the edges with lightly browned spots on top.
- 7
Remove from the oven and let rest for 5 minutes. Drizzle each stuffed pepper generously with dairy-free ranch dressing, then garnish with additional sliced green onions and fresh chopped herbs. Serve immediately while hot.
- 8
GLYCEMIC TIP: For optimal blood sugar control, serve these stuffed peppers alongside a large mixed green salad with olive oil vinaigrette. Eat the salad first to maximize the fiber benefit and slow glucose absorption from the meal. Always check hot sauce labels to ensure no added sugars, as some commercial brands contain 1-2g sugar per serving that can impact blood glucose.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 436 | 2613 |
| Carbs | 47g | 283g |
| Sugars | 5g | 31g |
| Added Sugars | 1g | 5g |
| Natural Sugars | 4g | 26g |
| Protein | 20g | 119g |
| Fat | 22g | 132g |
| Saturated Fat | 8g | 46g |
| Unsaturated Fat | 14g | 86g |
| Fiber | 13g | 78g |
| Soluble Fiber | 4g | 23g |
| Insoluble Fiber | 9g | 55g |
| Sodium | 6986mg | 41915mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
Store-bought ranch dressing often contains added sugars and high-GI thickeners. Greek yogurt, sour cream, or avocado provide healthy fats and protein that slow glucose absorption without added sugars.
While regular mayo is already low-GI, avocado-based options add fiber and additional healthy fats that further stabilize blood sugar response and provide more nutrients.
Real cheese provides more protein and fat than nutritional yeast, which helps slow digestion and creates a more gradual blood sugar response while adding rich flavor.
While bell peppers are already low-GI, zucchini and mushrooms have even lower carbohydrate content and higher water content, resulting in an even lower glycemic load per serving.
🔬 The Science Behind This Recipe
Why This Recipe Works for Blood Sugar Control
This Buffalo Chicken Stuffed Bell Peppers recipe is a blood sugar champion because it combines high-quality protein with low-carb vegetables while keeping inflammatory ingredients to a minimum. Bell peppers are naturally low in carbohydrates (only about 6 grams per pepper) and packed with fiber, which slows down the absorption of any sugars into your bloodstream. The chicken breast provides lean protein that has virtually no impact on blood glucose while keeping you satisfied for hours. This protein-fiber combination is exactly what you want when managing blood sugar—it creates a gentle, sustained release of energy rather than the rollercoaster effect you'd get from refined carbs.
The remarkably low glycemic load of 1.4 means this meal will have minimal impact on your blood sugar levels. Glycemic load takes into account both the quality and quantity of carbohydrates in a food, and this recipe scores exceptionally well on both counts. The small amount of carbs present comes primarily from the bell peppers, which are absorbed slowly thanks to their fiber content. Meanwhile, the fat from mayonnaise (while used sparingly) actually helps further slow digestion, creating an even more gradual glucose response.
To maximize the blood sugar benefits of this meal, consider eating it alongside a small side salad with olive oil dressing. The additional fiber and healthy fats will further blunt any glucose response. If you're particularly sensitive to blood sugar fluctuations, try taking a 10-15 minute walk after eating—this simple habit helps your muscles absorb glucose more efficiently, keeping your levels stable and steady throughout the afternoon.