Keto Cabbage Rolls: A Low-Carb Comfort Food

Introduction

Cabbage rolls are a hearty and satisfying dish traditionally made with rice and ground meat, wrapped in cabbage leaves and baked in a savory sauce. This keto-friendly version swaps out high-carb rice for cauliflower rice, making it a perfect low-carb alternative without sacrificing flavor or texture. In this comprehensive guide, you will find detailed measurements, step-by-step instructions, nutritional information, and valuable tips to help you create a delicious meal that fits your ketogenic lifestyle.

Ingredients

For the Cabbage Rolls

  • 1 large head of green cabbage (approximately 2-3 pounds)
  • 1 pound ground beef (or ground turkey for a leaner option)
  • 1 cup cauliflower rice (approximately 2g net carbs)
  • 1 small onion, finely chopped (approximately 4g net carbs)
  • 2 cloves garlic, minced
  • 1 large egg
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Salt and pepper, to taste

For the Sauce

  • 1 can (15 oz) crushed tomatoes (approximately 10g net carbs)
  • 1 tablespoon tomato paste (approximately 3g net carbs)
  • 1 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • Salt and pepper, to taste
  • 1 tablespoon olive oil (for sautéing onions and garlic)

Total Net Carbs

  • Total Net Carbs for Entire Recipe: Approximately 19g net carbs, or about 2g net carbs per cabbage roll (if the recipe makes 10 rolls).

Equipment Needed

  1. Large pot: For boiling cabbage leaves.
  2. Skillet: For sautéing onions and garlic.
  3. Mixing bowl: For combining the filling ingredients.
  4. Baking dish: For assembling and baking the rolls.
  5. Measuring cups and spoons: For accurate ingredient measurements.
  6. Aluminum foil: For covering the baking dish while cooking.

Instructions

Step 1: Prepare the Cabbage (Approx. 10 minutes)

  1. Boil the Cabbage: Fill a large pot with water and bring it to a boil. Carefully remove the core from the cabbage head and place the whole head in the boiling water. Boil for about 5-8 minutes until the outer leaves become tender.
  2. Peel Leaves: Once softened, gently peel off the outer leaves one at a time. Return the cabbage to the pot as needed to soften additional layers. You will need about 10-12 leaves for the rolls. Set aside to cool.

Step 2: Prepare the Filling (Approx. 10 minutes)

  1. Sauté Onions and Garlic: In a skillet, heat 1 tablespoon of olive oil over medium heat. Add 1 small finely chopped onion and sauté until translucent, about 5 minutes. Add 2 cloves of minced garlic and sauté for an additional minute until fragrant.
  2. Combine Ingredients: In a large mixing bowl, combine 1 pound of ground beef, 1 cup of cauliflower rice, the sautéed onions and garlic, 1 large egg, 1 teaspoon of dried oregano, 1 teaspoon of dried thyme, and salt and pepper to taste. Mix until all ingredients are well combined.

Step 3: Prepare the Sauce (Approx. 5 minutes)

  1. Mix Sauce Ingredients: In a separate bowl, combine 1 can of crushed tomatoes, 1 tablespoon of tomato paste, 1 teaspoon of Italian seasoning, 1 teaspoon of garlic powder, and salt and pepper to taste. Mix well and set aside.

Step 4: Assemble the Cabbage Rolls (Approx. 10 minutes)

  1. Fill the Cabbage Leaves: Take a cabbage leaf and place about 2-3 tablespoons of the meat mixture at the base of the leaf. Fold the sides over the filling and roll it up tightly, starting from the base. Repeat until all the filling is used.

Step 5: Prepare for Baking (Approx. 5 minutes)

  1. Layer the Baking Dish: Preheat your oven to 350°F (175°C). Spread a small amount of the tomato sauce mixture on the bottom of a baking dish to prevent sticking. Arrange the cabbage rolls seam-side down in the dish.
  2. Top with Sauce: Pour the remaining sauce over the cabbage rolls, ensuring they are well covered. This adds moisture and flavor during baking.

Step 6: Bake the Cabbage Rolls (Approx. 45 minutes)

  1. Cover and Bake: Cover the baking dish with aluminum foil and place it in the preheated oven. Bake for 30 minutes, then remove the foil and bake for an additional 15 minutes. This allows the tops to brown slightly while keeping the rolls moist.

Step 7: Cool and Serve (Approx. 5 minutes)

  1. Cool and Serve: Once done, remove the baking dish from the oven and allow the cabbage rolls to cool for about 5 minutes before serving. This resting time helps the flavors meld and makes them easier to serve.

Step 8: Storage Tips

  1. Store Leftovers: Any leftover cabbage rolls can be stored in an airtight container in the refrigerator for up to 4 days. They also freeze well, making them great for meal prep.
  2. Freezing Instructions: To freeze, place the cooked cabbage rolls in a single layer on a baking sheet to freeze individually, then transfer them to a freezer-safe bag. They can be frozen for up to 3 months. Thaw in the refrigerator overnight before reheating.

Nutritional Information (Per Cabbage Roll)

  • Calories: Approximately 180
  • Total Fat: 10g
  • Saturated Fat: 4g
  • Sodium: 350mg
  • Total Carbohydrates: 2g
  • Dietary Fiber: 1g
  • Sugars: 1g
  • Protein: 16g
  • Net Carbs: 1g

Tips for Success

  • Choose the Right Cabbage: Look for a firm, green cabbage head with tightly packed leaves. Savoy cabbage can also be used for a slightly different texture and flavor.
  • Cooking the Cauliflower Rice: You can use fresh cauliflower rice or microwave frozen cauliflower rice for 3-4 minutes to ensure it’s soft before adding it to the filling.
  • Season to Taste: Feel free to adjust the seasoning to your preference. Adding a pinch of red pepper flakes can give your cabbage rolls a bit of heat.

Variations

  • Vegetarian Version: For a meatless option, substitute the ground beef with a combination of mushrooms, zucchini, and more cauliflower rice, seasoned to taste.
  • Spicy Cabbage Rolls: Add diced jalapeños or hot sauce to the filling for an extra kick.
  • Different Sauces: Experiment with different sauces, such as a creamy cheese sauce or a spicy salsa, to top your cabbage rolls.

Conclusion

Keto Cabbage Rolls are a flavorful and satisfying dish that showcases how easy it is to enjoy comfort food while maintaining a low-carb lifestyle. This recipe provides a nutritious meal packed with protein and vegetables, making it perfect for family dinners or meal prep. With its rich tomato sauce and savory filling, these cabbage rolls are sure to become a staple in your keto kitchen. Enjoy the hearty flavors and the knowledge that you are nourishing your body with wholesome, low-carb ingredients!