If you’re a fan of cabbage rolls but want to enjoy a simpler, quicker, and lower-carb version, this Keto Cabbage Roll Soup is the answer! It brings all the classic flavors of cabbage rolls into a cozy bowl of soup, without the long prep time or carbs. By using cauliflower rice instead of traditional rice and making a few other smart substitutions, this keto-friendly soup is a filling and nutritious meal that warms you from the inside out.
Cabbage roll soup is a hearty dish traditionally made with ground beef or pork, cabbage, and rice, simmered in a savory tomato broth. The keto version of this dish keeps all the flavor but replaces high-carb ingredients like rice with cauliflower rice, making it a perfect option for anyone on a low-carb or keto diet. Whether you’re making it for dinner or meal prepping for the week, this keto cabbage roll soup will quickly become a go-to recipe.
In this article, we’ll explore the many reasons you should try this comforting, keto-friendly soup, guide you through the ingredients needed, and provide step-by-step instructions on how to make it. Plus, we’ll share expert tips and answer some frequently asked questions to ensure your cabbage roll soup turns out perfectly every time.
Why Keto Cabbage Roll Soup is a Must-Try Recipe
Cabbage roll soup is a fantastic choice for anyone looking to enjoy a comforting and satisfying meal without straying from their keto lifestyle. This recipe brings all the flavors of traditional cabbage rolls without the hassle of rolling individual cabbage leaves. Plus, it uses cauliflower rice, which cuts down on the carb count significantly, making it the perfect keto-friendly dish.
Benefits of Keto Cabbage Roll Soup:
- Low-Carb: By replacing rice with cauliflower rice, this soup is a great option for keto dieters, with only 6g net carbs per serving.
- High in Protein: Ground beef and pork provide plenty of protein, making this soup a hearty, filling meal.
- Packed with Nutrients: Cabbage is a rich source of vitamins K and C, and adding cauliflower boosts the fiber and vitamin content even further.
- Quick and Easy: Unlike traditional cabbage rolls, this soup comes together in just 45 minutes, making it a perfect weeknight dinner.
- Comforting and Hearty: Despite being low in carbs, this soup is incredibly filling, thanks to the combination of vegetables and meat.
If you’re looking for a low-carb version of a classic comfort food, this keto cabbage roll soup is a must-try. It’s easy to make, full of flavor, and will leave you satisfied without the guilt.
Ingredients for Keto Cabbage Roll Soup
To make this keto-friendly version of cabbage roll soup, you’ll need a few key ingredients that are staples in any keto kitchen. Here’s a quick rundown of the ingredients and their roles in the recipe:
- Ground Meat: A combination of ground beef and pork adds flavor and richness to the soup. You can use all ground beef if you prefer.
- Onion: Adds depth and flavor to the base of the soup. Use a quarter cup for a subtle onion flavor.
- Celery: While not a traditional ingredient in cabbage rolls, celery adds an extra layer of flavor and a nice crunch to the soup.
- Red Pepper: Instead of using carrots, red pepper is used for color and sweetness, keeping the soup low in carbs.
- Garlic: Fresh garlic enhances the overall flavor and aroma of the soup.
- Cabbage: Half a head of cabbage provides the signature texture of cabbage rolls. It’s low in carbs and full of fiber and vitamins.
- Beef Broth: Beef broth is the base of the soup, adding a rich, savory flavor. You can also substitute with chicken broth.
- Cauliflower Rice: The key ingredient that replaces the high-carb rice traditionally used in cabbage rolls. You can use fresh or frozen cauliflower rice.
- Canned Diced Tomatoes: Adds tanginess and a slight sweetness to the broth. Use petite diced tomatoes for a smoother texture, or crushed tomatoes if you prefer.
- Tomato Paste: Thickens the soup and adds a rich tomato flavor.
- Seasonings: A combination of paprika, Italian seasoning, red pepper flakes, cloves, salt, and pepper gives the soup its distinct cabbage roll flavor.
Step-by-Step Instructions for Keto Cabbage Roll Soup
Follow these simple steps to create this comforting keto cabbage roll soup in less than an hour.
1. Brown the Meat
In a large Dutch oven or stockpot, heat some olive oil over medium heat. Add the ground beef, ground pork, chopped onions, and chopped celery. Cook, breaking up the meat with the back of a wooden spoon, until the meat is browned and cooked through. Season with salt and pepper to taste. If desired, spoon off any excess fat from the meat.
2. Add the Seasonings
Add the chopped red pepper, minced garlic, paprika, Italian seasoning, red pepper flakes, and cloves to the meat mixture. Stir and sauté for about 1 minute, until the spices become fragrant.
3. Cook the Cabbage
Stir in the chopped cabbage and cook for 2-3 minutes, allowing it to soften slightly. This step ensures the cabbage absorbs all the flavors from the meat and spices.
4. Add the Liquids
Pour in the beef or chicken broth, diced tomatoes, and tomato paste. Stir everything together and bring it to a simmer. Reduce the heat to low, cover, and let it simmer for 15 minutes, allowing all the flavors to meld together.
5. Add the Cauliflower Rice
Stir in the cauliflower rice and cook for an additional 3-5 minutes, until the cauliflower is tender and fully cooked. The cauliflower rice should soak up the flavors of the soup and add a satisfying texture.
Expert Tips for Perfect Keto Cabbage Roll Soup
- Don’t Rush Browning the Meat: Taking the time to properly brown the ground meat enhances the flavor of the soup. Don’t rush this step.
- Customizing the Meat: Feel free to use all ground beef if you prefer, or experiment with other ground meats like turkey or chicken for a leaner version.
- Adjusting the Seasonings: If you like a bit more heat, add extra red pepper flakes or some hot sauce. You can also adjust the amount of cloves to suit your taste—just be careful, as it’s a potent spice!
- Storing Leftovers: This soup stores well in the fridge for up to 5 days. It also freezes well for up to 3 months—just make sure to let it cool completely before freezing.
Nutritional Breakdown of Keto Cabbage Roll Soup
One of the best aspects of this keto cabbage roll soup is that it’s not only low in carbs but also rich in protein and healthy fats. Here’s the nutritional breakdown per serving to help you keep track of your macros:
Nutritional Facts (Per Serving – 1 1/2 cups):
- Calories: 251 kcal
- Carbohydrates: 8.8g
- Net Carbs: 6g
- Protein: 17.2g
- Fat: 14.2g
- Saturated Fat: 5.4g
- Cholesterol: 47mg
- Sodium: 748mg
- Potassium: 450mg
- Fiber: 2.8g
- Sugar: 3g
This recipe yields 8 servings and is designed to keep you satisfied while staying in line with your keto macros. It’s an ideal meal to enjoy during colder months, or whenever you need a comforting yet healthy bowl of soup.
Variations of Keto Cabbage Roll Soup
Although the original recipe is perfect as-is, you can easily customize it based on your preferences. Here are a few variations to try:
1. Add More Vegetables
While this version uses cabbage and cauliflower rice, you can incorporate other keto-friendly vegetables like:
- Zucchini: Adds extra fiber and a mild flavor.
- Mushrooms: For a rich, earthy taste.
- Spinach or Kale: For added nutrients and green goodness.
Simply chop and sauté the vegetables with the meat for a more colorful and nutrient-packed soup.
2. Use Ground Turkey or Chicken
For a leaner option, swap the ground beef and pork for ground turkey or chicken. These alternatives still provide ample protein, but with less fat. Seasoning is key here to ensure the soup retains its savory flavor.
3. Make it Spicier
If you love spicy foods, you can amp up the heat by adding:
- Jalapeños: Fresh or pickled for added spice.
- Cayenne Pepper: A small pinch will increase the heat.
- Hot Sauce: A dash of your favorite hot sauce can elevate the flavor profile.
4. Make it Creamy
For a richer, creamier version of the soup, stir in heavy cream or cream cheese just before serving. This will give the soup a velvety texture and make it even more indulgent while staying keto-friendly.
How to Serve Keto Cabbage Roll Soup
This keto cabbage roll soup is perfect on its own, but you can also serve it with some keto-friendly sides for a complete meal. Here are a few ideas for pairing:
1. Keto Bread
Pair the soup with a slice of keto bread for a comforting, hearty meal. Whether it’s a low-carb almond flour bread or a cloud bread, a slice on the side will help you soak up the delicious broth.
2. Keto Salad
A simple side salad of leafy greens, cucumbers, and a keto-friendly dressing like olive oil and vinegar is a perfect complement to this filling soup.
3. Keto Crackers
For a crunchy snack on the side, you can enjoy some homemade keto crackers. These are typically made with almond flour or flaxseed meal, making them a great low-carb option to pair with soup.
How to Store and Reheat Keto Cabbage Roll Soup
One of the best things about this soup is that it stores beautifully, making it perfect for meal prepping. Here’s how to store and reheat it for the best results:
Storing Leftovers:
- In the Fridge: Store any leftovers in an airtight container in the fridge for up to 5 days. Be sure to let the soup cool completely before refrigerating.
- In the Freezer: This soup freezes well for up to 3 months. To freeze, allow the soup to cool, then transfer it into a freezer-safe container or Ziploc bag. When ready to eat, thaw it in the fridge overnight before reheating.
Reheating:
- On the Stovetop: To reheat on the stovetop, simply transfer the soup to a pot and warm over medium heat, stirring occasionally. Add a little extra broth or water if the soup has thickened too much during storage.
- In the Microwave: Reheat the soup in a microwave-safe bowl for 1-2 minutes, stirring halfway through.
Why You Should Add Keto Cabbage Roll Soup to Your Meal Plan
This Keto Cabbage Roll Soup is not just a dish—it’s a solution to your cravings for comforting, hearty meals without the carbs. By swapping rice for cauliflower rice, we’ve maintained the hearty texture of traditional cabbage rolls, while staying fully aligned with the keto lifestyle.
The versatility of this recipe also makes it a great option for meal prepping. It’s one of those soups that actually gets better after a day or two in the fridge as the flavors continue to develop. It’s perfect for making a big batch to enjoy throughout the week or freeze for later.
The best part? It’s completely customizable to suit your taste. Whether you want to add extra veggies, try a different protein, or even make it spicier, this soup is your base for creating a comforting meal you’ll love. It’s also a fantastic choice if you need a meal that’s quick to prepare yet rich in flavor and nutrition.
FAQs on Cabbage Roll Soup
- Is Cabbage Roll Soup Keto?
Yes, cabbage roll soup can be keto-friendly as long as the ingredients used don’t include high-carb items like rice or pasta. The base of the soup, typically cabbage, tomatoes, and ground meat, fits well within the low-carb requirements of a keto diet. - Can I Eat Cabbage Soup on Keto?
Yes, cabbage soup is often a great option for those following a keto diet. It’s low in carbs and packed with fiber, making it a filling and healthy choice. Just be cautious with any added ingredients that may increase the carb count, such as beans or potatoes. - Is Cabbage Roll Soup Healthy?
Cabbage roll soup can be very healthy, as it contains nutrient-rich vegetables like cabbage and tomatoes, along with lean protein from ground meat. It’s also low in calories, making it a great option for weight management. However, the overall healthiness can depend on the ingredients and cooking method, so it’s always best to make it from scratch using wholesome, fresh ingredients. - Is Cabbage Allowed on a Keto Diet?
Yes, cabbage is allowed on the keto diet. It’s low in carbs, high in fiber, and rich in nutrients like vitamin C, making it an excellent choice for keto meal planning. - Can I Make Cabbage Roll Soup Without Tomatoes on Keto?
Yes, you can make a keto-friendly version of cabbage roll soup without tomatoes. To replace the acidity and flavor of tomatoes, you can use other ingredients like vinegar, lemon juice, or broth with added herbs and spices to keep the taste rich without adding significant carbs.
Keto Cabbage Roll Soup Recipe Card
Ingredients:
- 1 lb (453.59 g) ground beef
- 1/2 lb (226.8 g) ground pork (or more ground beef)
- 1/4 cup (40 g) chopped onion
- 3/4 tsp (0.75 tsp) kosher salt
- 1/2 tsp (0.5 tsp) pepper
- 1 rib celery, chopped
- 1/2 medium red pepper, chopped
- 3 cloves garlic, minced
- 1 1/2 tsp (1.5 tsp) paprika
- 1 tsp Italian seasoning
- 1/2 tsp (0.5 tsp) red pepper flakes
- 1/8 tsp (0.13 tsp) cloves
- 1/2 medium head of cabbage, chopped (about 5 cups)
- 4 cups (946.35 ml) beef or chicken broth
- 1 1/2 cups (223.5 g) diced tomatoes
- 1 tbsp (1.01 tbsp) tomato paste
- 1 1/2 cups (240 g) cauliflower rice (fresh or frozen)
Instructions:
- Brown the Meat: In a large Dutch oven, sauté the ground beef, ground pork, onions, and celery over medium heat. Add salt and pepper and cook until browned, breaking up the meat with a wooden spoon. If desired, spoon off some or all of the fat.
- Add the Seasonings: Stir in red pepper, garlic, paprika, Italian seasoning, red pepper flakes, and cloves. Cook for 1 more minute until fragrant.
- Cook the Cabbage: Add the chopped cabbage to the pot and cook for 3 minutes, allowing it to begin softening.
- Add the Liquids: Pour in the beef broth, diced tomatoes, and tomato paste. Bring to a simmer, then reduce the heat to low. Let the soup simmer for 15 minutes.
- Add the Cauliflower Rice: Stir in the cauliflower rice and cook for another 3-5 minutes until the cauliflower is tender and the flavors have melded together.
Notes:
- Customizing Protein: You can use only ground beef or substitute with turkey for a leaner option.
- Cauliflower Rice: Frozen cauliflower rice works just as well as fresh and saves time.
- Spices: Adjust the red pepper flakes and cloves to suit your preferred spice level.
- Leftovers: Store leftovers in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.
Nutritional Facts (Per Serving – 1 1/2 cups):
- Calories: 251 kcal
- Carbohydrates: 8.8g
- Net Carbs: 6g
- Protein: 17.2g
- Fat: 14.2g
- Saturated Fat: 5.4g
- Cholesterol: 47mg
- Sodium: 748mg
- Potassium: 450mg
- Fiber: 2.8g
- Sugar: 3g
Prep Time: [15 minutes]
Cook Time: [30 minutes]
Total Time: [45 minutes]
Method: [Sautéing, Simmering]
Cuisine: [Keto, Comfort Food]
