High-Protein Keto Cabbage Rolls
Tender cabbage leaves filled with seasoned ground meat and baked in a rich tomato sauce — high-protein, low-carb, and ready in 70 minutes
These high-protein keto cabbage rolls are classic comfort food made low-carb. Soft cabbage leaves are stuffed with a savory ground beef (or beef-and-pork) filling, then baked in a simple sugar-free tomato sauce until tender and flavorful. Every serving of 2 rolls delivers 35 g of protein and only 7 g net carbs.
Completely sugar-free, low-carb, and perfect for a hearty dinner or make-ahead meal.
Why you’ll love these rolls
- 35g protein per serving (2 rolls) — a complete high-protein meal
- Only 7g net carbs and fully sugar-free
- Classic comfort food without the rice or breadcrumbs
- Ready in about 70 minutes
- Great for meal prep and leftovers
- Satisfying and family-friendly
Health notes
- High protein: Ground meat creates a protein-dense filling.
- Low carb: No rice or traditional fillers — just meat and cabbage.
- Sugar-free: Use a no-sugar-added tomato sauce or crushed tomatoes.
- Vegetable boost: Cabbage adds volume and fiber with minimal carbs.
Key element — soften the cabbage leaves
Blanching or freezing the cabbage makes the leaves pliable so they roll easily without tearing. Don’t skip this step.
Ingredients
Cabbage & filling
- 1 large head green cabbage
- 1½ lb (680g) lean ground beef (or a mix of beef and pork)
- 1 small onion, finely diced
- 2–3 garlic cloves, minced
- 1 large egg
- 2–3 Tbsp almond flour or grated Parmesan (for binding)
- 1 tsp Italian seasoning or dried oregano
- ½ tsp salt (or to taste)
- ¼ tsp black pepper
- Optional: 2–3 Tbsp chopped fresh parsley
Sauce
- 2 cups sugar-free tomato sauce or crushed tomatoes (no sugar added)
- ½ cup beef or chicken broth
- 1 tsp Italian seasoning
- Salt and pepper to taste
- Optional: pinch of red pepper flakes
Swaps
- Turkey version: Use ground turkey for a leaner filling.
- Higher protein: Add a scoop of unflavored protein powder or extra lean ground meat.
- Dairy-free: Skip the Parmesan and use almond flour only.
- Spicy: Add red pepper flakes or a diced jalapeño to the filling.
Instructions
| 1 | Prepare the cabbage. Bring a large pot of water to a boil. Core the cabbage and carefully separate 12 large leaves. Blanch the leaves in boiling water for 2–3 minutes until pliable. Drain and set aside to cool. (Alternatively, freeze the whole head overnight, then thaw — the leaves will peel easily.) |
| 2 | Make the filling. In a large bowl, combine the ground beef, onion, garlic, egg, almond flour or Parmesan, Italian seasoning, salt, pepper, and optional parsley. Mix gently until just combined — do not overwork. |
| 3 | Assemble the rolls. Place a cabbage leaf on a flat surface. Add about ⅓ cup of filling near the stem end. Fold the sides in and roll tightly like a burrito. Repeat with remaining leaves and filling. Place the rolls seam-side down in a lightly greased baking dish. |
| 4 | Make the sauce & bake. Stir together the tomato sauce, broth, Italian seasoning, salt, and pepper. Pour the sauce evenly over the cabbage rolls. Cover the dish tightly with foil and bake at 375°F (190°C) for 40–45 minutes until the meat is cooked through and the cabbage is tender. |
| 5 | Rest and serve. Let the rolls rest 5–10 minutes before serving. Spoon extra sauce over the top. Serve hot. |
Pro tips
- Blanch or freeze the cabbage so the leaves roll without tearing.
- Don’t overmix the meat filling — it stays more tender.
- Pack the rolls snugly in the dish so they hold their shape while baking.
- These taste even better the next day as the flavors meld.
- For a thicker sauce, uncover the dish for the last 10 minutes of baking.
Nutrition
| Nutrient | Per serving (2 rolls) |
|---|---|
| Calories | 380 |
| Protein | 35g |
| Net carbohydrates | 7g |
| Total carbohydrates | 10g |
| Fiber | 3g |
| Total fat | 20g |
| Sodium | 620mg |
Estimates based on lean ground beef, cabbage, and sugar-free tomato sauce. Exact numbers vary with meat fat content and sauce brand.
Variations
Beef & pork mix
Use half ground beef and half ground pork for a richer, more traditional flavor.
Cheesy version
Add a sprinkle of mozzarella or Parmesan on top during the last 10 minutes of baking.
Spicy rolls
Add red pepper flakes or diced chili to the filling and sauce.
Unstuffed version
Chop the cabbage and cook everything together in a skillet for a faster “deconstructed” meal.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store covered; reheat in the oven or microwave |
| Freezer | Up to 2 months | Freeze cooked rolls in sauce; thaw overnight in the fridge |
| Meal prep | Up to 4 days | Excellent for high-protein make-ahead dinners |
FAQ
Test your knowledge
5 quick questions about these keto cabbage rolls
1. Protein per serving (2 rolls)?
2. Net carbs per serving?
3. Why soften the cabbage leaves first?
4. About how long do these take?
5. Best way to store leftovers?
