Keto cabbage rolls are a low-carb, flavorful dish that’s perfect for anyone on a ketogenic diet or those simply looking for a healthier alternative to traditional stuffed cabbage rolls. These rolls are filled with a savory mixture of ground beef, cauliflower rice, and herbs, all wrapped in tender cabbage leaves. They are delicious, easy to make, and perfect for meal prep.
If you’ve ever made traditional cabbage rolls, you know they often involve a hefty dose of rice or breadcrumbs, making them carb-heavy. But with this keto version, we’ve swapped out the rice for cauliflower rice, reducing the carbs and packing in more vegetables without sacrificing flavor.
Whether you’re new to keto, looking for a quick and easy dinner idea, or just craving a comforting meal, these keto cabbage rolls will quickly become a family favorite.
Why You’ll Love Keto Cabbage Rolls
There are many reasons why these keto cabbage rolls are a hit:
- Low-Carb and Keto-Friendly: By substituting traditional rice with cauliflower rice, this dish is not only low-carb but also fits perfectly into a keto diet.
- Healthy and Nutritious: Packed with vegetables, lean ground beef, and fresh herbs, these rolls are a great source of fiber, protein, and essential vitamins.
- Perfect for Meal Prep: These cabbage rolls store well, making them ideal for preparing ahead of time and enjoying throughout the week.
- Customizable: You can tweak the recipe based on your dietary preferences or use different proteins, herbs, and spices to create your own version of this classic dish.
Ingredients for Keto Cabbage Rolls
To make keto cabbage rolls, you’ll need a few essential ingredients, many of which you may already have in your kitchen:
1. Cabbage
- Why it’s important: Cabbage leaves serve as the perfect low-carb, gluten-free wrap for the filling. They hold up well to baking and provide a satisfying crunch while staying light and tender when cooked.
2. Ground Beef
- Why it’s important: Ground beef is the base protein for this recipe. It’s hearty, filling, and pairs perfectly with the cauliflower rice and seasonings. You can opt for lean ground beef (90% lean or higher) to keep it healthier.
3. Cauliflower Rice
- Why it’s important: Cauliflower rice is a fantastic low-carb substitute for regular rice, and it absorbs the flavors of the dish, adding texture and helping to keep the rolls moist. It’s a great way to sneak in extra vegetables.
4. Onion and Garlic
- Why they’re important: These aromatics add depth of flavor and fragrance to the filling. They enhance the savory profile of the ground beef and cauliflower rice, making the dish even more delicious.
5. Herbs and Spices
- Why they’re important: Fresh parsley, Italian seasoning, and a pinch of nutmeg help to flavor the filling, giving the cabbage rolls a burst of Italian-inspired flavor. Seasoning is key to balancing the dish and enhancing the savory ingredients.
6. Egg
- Why it’s important: The egg helps bind the filling together, ensuring that the cabbage rolls hold their shape when rolled and baked.
7. Marinara Sauce
- Why it’s important: Marinara sauce adds a rich, tangy layer of flavor to the cabbage rolls. It’s the perfect complement to the savory beef filling. Opt for a low-carb marinara sauce to keep the dish keto-friendly.
How to Make Keto Cabbage Rolls
Making keto cabbage rolls is straightforward and can be done in a few easy steps. Here’s a step-by-step guide to help you prepare these delicious rolls:
Step 1: Prepare the Cabbage
- Bring a large pot of water to a boil. Carefully place the head of cabbage into the boiling water and cook until the leaves are tender and bright green, about 4-6 minutes. Alternatively, you can freeze the cabbage the night before, thaw it, and peel the leaves without boiling.
- Once the cabbage is done, remove it from the water and let it cool. Carefully peel 12 leaves from the head, trimming out the hard vein at the bottom of each leaf to make them easier to roll.
Step 2: Cook the Cauliflower Rice
- In a large skillet, heat a tablespoon of olive oil over medium heat. Add the cauliflower rice, diced onion, and minced garlic. Sauté for 5 minutes, stirring occasionally, until the mixture is tender and lightly browned. This step enhances the flavor of the cauliflower rice, preventing it from becoming watery.
Step 3: Make the Filling
- Add the ground beef to the skillet with the cauliflower rice and cook until browned. Add the herbs, spices, salt, and egg, and stir until everything is well combined. This will create a flavorful, moist filling that will hold together when wrapped in the cabbage leaves.
Step 4: Assemble the Cabbage Rolls
- Take each cabbage leaf and place it flat on a clean surface. Place about 1/12 of the filling mixture in the center of each leaf, and then roll it up tightly, folding in the sides as you go, much like wrapping a burrito.
Step 5: Bake the Cabbage Rolls
- Preheat your oven to 350°F (175°C). Pour 3/4 cup of marinara sauce into a 9×13-inch baking dish and spread it evenly. Place the cabbage rolls seam-side down in the dish, and pour the remaining sauce over the top. Cover with aluminum foil and bake for 1 hour, or until the beef is cooked through and the cabbage is tender.
Tips for Making Perfect Keto Cabbage Rolls
- Use a Large Pot for Boiling Cabbage
- Make sure the pot is large enough to fully submerge the cabbage. This prevents the leaves from becoming unevenly cooked and ensures they’re easy to peel off.
- Don’t Overcook the Cauliflower Rice
- When cooking the cauliflower rice, make sure it’s sautéed, not overcooked. This will help keep the texture firm and prevent it from becoming mushy.
- Roll the Cabbage Tightly
- Tighter rolls help the filling stay together and prevent them from falling apart during baking. If your cabbage leaves are tearing, you can boil them a bit longer to make them more pliable.
- Make It Ahead
- Keto cabbage rolls can be prepared in advance. Assemble the rolls and store them in the fridge for up to 2 days before baking. You can also freeze them after assembly for up to 3 months.
- Customize the Filling
- Feel free to get creative with the filling! Swap the ground beef for ground turkey or chicken, or add more vegetables like mushrooms or spinach for added flavor.
Nutritional Benefits of Keto Cabbage Rolls
Keto cabbage rolls are not only a satisfying meal but also a nutritious one. They are packed with vegetables, protein, and healthy fats, making them an excellent choice for anyone following a keto, paleo, or low-carb diet. Let’s break down some of the key nutritional benefits of this dish:
1. Low in Carbs
- Traditional cabbage rolls are often made with rice or breadcrumbs, which add a significant amount of carbs. By swapping rice for cauliflower rice, this version significantly reduces the carbohydrate content, making it suitable for those following a ketogenic diet. Cauliflower rice is low in carbohydrates and high in fiber, making it an ideal substitute for grain-based fillers.
2. High in Protein
- The ground beef in keto cabbage rolls provides a substantial source of protein, essential for muscle building, tissue repair, and overall body function. Protein also helps keep you full and satisfied for longer, reducing cravings and supporting weight management.
3. Packed with Fiber
- Cabbage is an excellent source of fiber, which aids digestion and helps regulate blood sugar levels. The cauliflower rice and the addition of fresh herbs further contribute to the fiber content, making this dish beneficial for gut health and helping you stay full.
4. Rich in Vitamins and Minerals
- Cabbage, one of the main ingredients, is loaded with essential vitamins like Vitamin K, Vitamin C, and folate. Vitamin K plays a key role in bone health and blood clotting, while Vitamin C is essential for immune health and skin regeneration. The garlic and onions used in the filling also offer antioxidant benefits, contributing to a well-rounded nutrient profile.
5. Healthy Fats
- Olive oil is used for sautéing the cauliflower rice and vegetables, providing heart-healthy monounsaturated fats. These fats are beneficial for reducing inflammation and supporting overall cardiovascular health.
6. Customizable for Different Diets
- These keto cabbage rolls are adaptable for various dietary preferences. You can make them dairy-free by leaving out the cheese or use ground turkey or chicken for a leaner option. The recipe is also paleo and Whole30 compliant, making it a great option for those following different healthy eating plans.
Common Mistakes to Avoid When Making Keto Cabbage Rolls
While keto cabbage rolls are easy to prepare, there are a few common mistakes that can affect the outcome of the dish. Here’s what to avoid:
1. Not Boiling the Cabbage Leaves Long Enough
- If you don’t boil the cabbage leaves long enough, they can be too tough to roll properly. Make sure to cook the cabbage until the leaves are bright green and pliable. If they’re still stiff, they’ll tear easily when you try to roll them.
2. Not Sautéing the Cauliflower Rice First
- It’s crucial to cook the cauliflower rice before adding it to the filling. Uncooked cauliflower rice can release excess moisture, which will make the cabbage rolls soggy and watery. By sautéing it first with the onions and garlic, you’ll deepen the flavor and ensure that the texture is just right.
3. Overcrowding the Baking Dish
- When placing the cabbage rolls in the baking dish, avoid overcrowding. Make sure they are snug but not too packed together. Overcrowding can prevent them from cooking evenly, and they may end up being difficult to remove from the dish once baked.
4. Not Tightly Rolling the Cabbage Leaves
- A common mistake is not rolling the cabbage leaves tightly enough. Tightly rolled cabbage rolls help to keep the filling intact while baking. If the rolls are too loose, the filling can spill out, making a mess in the baking dish.
5. Skipping the Tomato Sauce Layer
- The tomato sauce not only adds flavor to the cabbage rolls, but it also helps keep them moist during baking. Don’t skip this step! Pouring sauce over the rolls creates a delicious, tangy layer and keeps them from drying out.
Substitutions and Variations
One of the great things about keto cabbage rolls is their versatility. You can swap out ingredients or add new flavors to customize the recipe to your liking. Here are some ideas:
1. Different Protein Options
- Ground Turkey: If you want a leaner option, ground turkey works well as a substitute for ground beef. It’s still flavorful and works well with the cauliflower rice filling.
- Ground Pork: For a richer, more savory flavor, you can use ground pork. It will add more fat, so you might want to balance it with additional vegetables to keep the dish light.
- Chicken or Duck: If you’re looking for something different, ground chicken or duck can also be used. These options will provide a slightly different flavor profile but will still fit within the keto diet.
2. Add More Vegetables
- Spinach: Add cooked spinach to the filling for extra greens and nutrients. Spinach pairs well with the flavors in the cabbage rolls and adds more fiber.
- Mushrooms: Finely chopped mushrooms can also be added to the filling for a meaty texture and earthy flavor. This can help bulk up the rolls without adding extra carbs.
- Zucchini: Zucchini is another great low-carb vegetable that works well in the filling. It will add moisture and texture, while still being keto-friendly.
3. Make it Dairy-Free
- If you are following a dairy-free diet, you can omit the Parmesan cheese in the filling. You can also use a dairy-free cheese substitute if you still want that cheesy flavor, or simply enhance the dish with extra herbs and seasoning.
4. Add Spices for Extra Flavor
- Experiment with different spices like smoked paprika, cumin, or oregano for an extra layer of flavor in the filling. These spices will give the dish a unique twist and allow you to adjust the flavor to your liking.
FAQs On Keto Cabbage Rolls
1. Are cabbage rolls keto healthy?
Yes, keto cabbage rolls are a healthy option for those following a ketogenic diet. They are low in carbs, high in fiber, and provide a good amount of protein and healthy fats. By swapping out traditional rice for cauliflower rice, the dish stays low in carbs while maintaining a satisfying texture. Cabbage is also a nutrient-dense vegetable, providing essential vitamins and minerals like Vitamin C, Vitamin K, and folate. This makes keto cabbage rolls not only delicious but also packed with nutrients.
2. Is cabbage ok on the keto diet?
Yes, cabbage is an excellent choice for the keto diet. It is low in carbs and high in fiber, making it a great addition to a keto meal plan. Cabbage can be used in a variety of ways, from being the base for dishes like keto cabbage rolls to being sautéed, used in salads, or incorporated into soups. It provides essential nutrients like Vitamin C and antioxidants while keeping your carb intake in check.
3. Do cabbage rolls have a lot of carbs?
Traditional cabbage rolls often contain rice, which increases their carbohydrate content. However, keto cabbage rolls are specifically designed to be low-carb. By replacing rice with cauliflower rice, the carb count is significantly reduced, making them suitable for those on a keto or low-carb diet. Depending on the specific ingredients used, keto cabbage rolls typically contain around 5-10 grams of carbs per serving, making them a great option for those limiting their carb intake.
4. Can I freeze keto cabbage rolls?
Yes, keto cabbage rolls freeze very well. After assembling and baking the rolls, let them cool completely before placing them in an airtight container or a freezer-safe bag. They can be stored in the freezer for up to 3 months. To reheat, simply thaw them in the refrigerator overnight and bake them in the oven at a low temperature, or microwave them for a quick meal.
5. Can I make keto cabbage rolls ahead of time?
Yes, you can prepare keto cabbage rolls ahead of time. You can assemble the rolls, place them in a baking dish, and cover them with foil. Store them in the refrigerator for up to 2-3 days before baking. This is a great option if you want to meal prep for the week or need a make-ahead dinner. Simply bake the rolls the day you plan to serve them, and they’ll be ready in about an hour.
Keto Cabbage Rolls Recipe
Cuisine: Keto, Low-Carb, Mediterranean
Method: Baking
Prep Time: 30 minutes
Cook Time: 1 hour
Total Time: 1 hour 30 minutes
Ingredients:
- 1 large head of green cabbage
- 1/2 tablespoon olive oil
- 2 cups cauliflower rice
- 1/4 cup onions, diced
- 1 teaspoon garlic, minced
- 1 pound ground beef (90% lean)
- 1/4 cup fresh parsley, minced
- 2 teaspoons Italian seasoning
- 1 teaspoon salt
- Pinch of ground nutmeg
- 1 egg, whisked
- 2 cups marinara sauce, divided (low-carb)
Instructions:
- Prepare the Cabbage: Bring a large pot of water to a boil. Carefully place the cabbage head into the boiling water and cook for 4-6 minutes, or until the leaves are bright green and pliable. Drain and let cool. Once cooled, carefully peel off 12 leaves, trimming out the thick vein at the bottom.
- Cook the Cauliflower Rice: In a large skillet, heat olive oil over medium heat. Add cauliflower rice, diced onions, and minced garlic. Sauté for about 5 minutes until the mixture is tender and lightly browned. Remove from heat.
- Make the Filling: Add the ground beef, parsley, Italian seasoning, salt, nutmeg, and whisked egg to the skillet with cauliflower rice. Mix until all ingredients are well combined.
- Assemble the Rolls: Place a cabbage leaf flat on a surface. Cut a V shape at the base to remove the thick part of the stem. Place 1/12 of the beef mixture in the center of the cabbage leaf, then roll up tightly, folding in the sides. Repeat with the remaining cabbage leaves and filling.
- Bake the Rolls: Preheat the oven to 350°F (175°C). Spread 3/4 cup of marinara sauce in the bottom of a 9×13-inch baking dish. Place the cabbage rolls seam-side down in the dish. Pour the remaining marinara sauce over the rolls. Cover with foil and bake for 1 hour, or until the beef is fully cooked and the cabbage is tender.
Notes:
- Freezing: These cabbage rolls freeze well. After baking, let them cool completely and store in an airtight container in the freezer for up to 3 months.
- Substitutions: You can use ground turkey or chicken instead of ground beef for a leaner option.
- Make-Ahead: These rolls can be assembled the night before. Store them in the refrigerator and bake the next day.
- Marinara Sauce: Use a low-carb marinara sauce to keep the dish keto-friendly.
Nutritional Facts (per serving):
- Calories: 210 kcal
- Protein: 18.5g
- Carbohydrates: 9.8g
- Fat: 10.3g
- Saturated Fat: 3.3g
- Cholesterol: 77.7mg
- Sodium: 802mg
- Potassium: 403mg
- Fiber: 2.5g
- Sugar: 5.6g
- Vitamin A: 7.3 IU
- Vitamin C: 11.8mg
- Calcium: 2mg
- Iron: 14mg
