High-Protein Stuffed Cabbage Rolls
High-Protein Stuffed Cabbage Rolls
Seasoned beef packed into tender cabbage and baked under melted cheese — high protein, low carb, and ready in 45 minutes
These high-protein stuffed cabbage rolls skip the rice and keep the comfort-food look. Ground beef, a little cauliflower rice, and tomato sauce fill softened cabbage, then bake under cheddar until bubbling. Two rolls deliver 38 g of protein and 7 g net carbs.
High protein, low carb, and weeknight-friendly.
Why you’ll love these rolls
- 38g protein per 2 rolls
- Only 7g net carbs
- No rice filling
- Ready in about 45 minutes
- Melted cheese on top
- Great leftovers
Health notes
- High protein: Lean beef and cheese make two rolls a full meal.
- Low carb: Cauliflower rice replaces white rice.
- Vegetable wrapper: Cabbage stands in for pasta or tortillas.
- Sauce-light: A modest tomato base keeps carbs in check.
Key element — soften the cabbage first
Blanch the leaves or microwave thick cabbage cups until flexible. Raw cabbage stays tough and won’t tuck around the filling in 45 minutes.
Ingredients
Cabbage and filling (8 rolls / 4 servings)
- 1 large head green cabbage
- 1½ lb (680g) lean ground beef
- 1 cup riced cauliflower
- ½ small onion, finely diced
- 2 garlic cloves, minced
- 1 large egg
- ½ cup sugar-free tomato sauce, plus ½ cup for the pan
- 1 tsp paprika
- 1 tsp Italian seasoning
- ¾ tsp salt
- ½ tsp black pepper
Topping
- 1½ cups shredded cheddar or mozzarella
- Fresh parsley, chopped
Swaps
- Higher protein: Use extra-lean beef and add 2 Tbsp grated Parmesan to the filling.
- Turkey: Ground turkey works the same way.
- No cauliflower: Skip it and add extra beef.
- Cabbage cups: Cut thick rounds instead of wrapping leaves, as in the photo.
Instructions
| 1 | Soften the cabbage. Heat the oven to 375°F (190°C). Core the cabbage and blanch whole leaves 2–3 minutes until flexible, or cut 8 thick rounds and microwave 3–4 minutes. Drain well. |
| 2 | Make the filling. Brown beef with onion and garlic. Drain extra fat. Mix in cauliflower rice, egg, ½ cup tomato sauce, paprika, Italian seasoning, salt, and pepper. |
| 3 | Fill. Spread remaining sauce in a baking dish. Wrap filling in leaves or mound it into cabbage cups. Nestle them in the dish. |
| 4 | Bake. Top with cheese and bake 20–25 minutes until the filling is hot and the cheese is golden. Rest 5 minutes and finish with parsley. |
Pro tips
- Pat the cabbage dry so the sauce doesn’t turn watery.
- Don’t overfill — extra filling spills and won’t heat evenly.
- A mix of cheddar and mozzarella browns and stretches.
- If using cups instead of wraps, press a small well in each cabbage round before filling.
- Leftovers reheat better covered so the cabbage stays tender.
Nutrition
| Nutrient | Per 2 rolls |
|---|---|
| Calories | 380 |
| Protein | 38g |
| Net carbohydrates | 7g |
| Total carbohydrates | 11g |
| Fiber | 4g |
| Total fat | 20g |
| Sodium | 680mg |
Estimates based on lean ground beef, cabbage, cauliflower rice, tomato sauce, and cheese, divided into 4 servings of 2 rolls. Exact numbers vary with cabbage size and sauce brand.
Variations
Italian
Use Italian sausage in the filling and extra mozzarella on top.
Spicy
Add chili flakes and a pinch of cayenne to the beef.
Cheesier
Mix ½ cup shredded cheese into the filling as well as on top.
Unstuffed bake
Chop the cabbage, stir everything together, and bake as a casserole.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover tightly |
| Freezer | Up to 2 months | Freeze after baking |
| Reheat | Oven 325°F | Cover so the cabbage stays moist |
FAQ
Test your knowledge
5 quick questions about these stuffed cabbage rolls
1. Protein per 2 rolls?
2. Net carbs per 2 rolls?
3. Why soften the cabbage first?
4. About how long does this take?
5. Best way to store leftovers?
