Low Carb Cabbage Roll Casserole Recipe

Name: Low Carb Cabbage Roll Casserole Recipe
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Yield: 6
Ingredients: 1 ½ lbs (680g) ground beef (or half beef, half pork); 1 small onion, chopped; 3 garlic cloves, minced; 1 small head green cabbage (about 6–8 cups), chopped; 1 (14.5 oz) can diced tomatoes; 1 (15 oz) can tomato sauce; 1 tsp dried oregano; 1 tsp smoked paprika (optional but delicious); ½ tsp salt (or to taste); ½ tsp black pepper; 1 ½ cups shredded mozzarella or cheddar cheese (optional, for topping)

By funsmagcom@gmail.com

April 20, 2025

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Low Carb Cabbage Roll Casserole Recipe

Few dishes embody classic comfort food like cabbage rolls. Tender cabbage leaves stuffed with seasoned meat and rice, simmered in a tangy tomato sauce until they melt in your mouth. But let’s be honest: making traditional cabbage rolls is a labor of love. It involves boiling cabbage, delicately peeling each leaf, stuffing, rolling, and then carefully arranging them in a pot. Delicious? Absolutely. Quick and easy? Not quite.

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Enter the Low-Carb Cabbage Roll Casserole—a dish that gives you all the nostalgic flavor of stuffed cabbage but with zero fuss and far fewer carbs. Instead of rice, we use cauliflower rice to keep it keto and diabetic-friendly. Instead of rolling, we layer and bake like a hearty lasagna. The result is a bubbling, saucy, meaty casserole that fills your kitchen with warmth and your belly with satisfaction.

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🥬 What Makes This Dish Low-Carb?

Traditional cabbage rolls use white rice or sometimes brown rice as the filler in the meat mixture. That adds a fair number of carbohydrates. In this recipe, we replace the rice with:

Cauliflower rice – it provides similar texture, soaks up flavor beautifully, and keeps the carb count low.
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Extra cabbage – adding more chopped cabbage bulks up the dish without needing grains.

🧄 Step-by-Step Instructions

Step 1: Pre-cook the cabbage

You’ll want the cabbage to be tender before it goes into the oven.

Remove any damaged outer leaves and cut the cabbage into quarters.
Slice out the core and then roughly chop or shred the cabbage into bite-sized pieces.
Heat 1 tablespoon of olive oil or butter in a large skillet or Dutch oven.
Sauté the cabbage for about 10–15 minutes, stirring often, until softened and lightly golden. Season with a pinch of salt and pepper.

Step 2: Prepare the meat sauce

While the cabbage is cooking, make the hearty meat sauce.

In a large skillet or saucepan, heat olive oil over medium-high heat (skip this if your beef is fatty).
Add the ground beef and cook until browned, about 7–8 minutes. Break it up with a spoon as it cooks.
Add the diced onion and garlic. Cook for 4–5 minutes more, until the onion is translucent.
Stir in salt, pepper, smoked paprika, oregano, cumin, and red pepper flakes if using.
Add the tomato paste, crushed tomatoes, tomato sauce, Worcestershire, and apple cider vinegar. Stir until well combined.
Simmer the sauce for 10 minutes over medium-low heat, allowing the flavors to deepen.

Step 3: Prepare the cauliflower rice

If using frozen cauliflower rice, steam it in the microwave until just tender (about 2–3 minutes), then pat dry with a clean towel or paper towel to remove excess moisture.

If using fresh cauliflower rice, simply sauté it for a few minutes in a dry pan until softened.

Step 4: Assemble the casserole

Now the fun part—layering!

Preheat your oven to 375°F (190°C).
In a 9×13-inch casserole dish (or similar size), begin layering:
1. Bottom layer: Half the cooked cabbage.
2. Second layer: Half the cauliflower rice.
3. Third layer: Half of the meat sauce.
4. Repeat all layers: cabbage, cauliflower rice, meat sauce.
If using cheese, sprinkle mozzarella and parmesan on top.

Step 5: Bake to perfection

Cover the dish with foil and bake for 30 minutes.
Remove the foil and bake for an additional 15–20 minutes, or until the cheese is bubbly and golden brown.
Let it rest for 10 minutes before slicing. This helps the casserole set and makes it easier to serve.

🥄 How to Serve

Serve warm, garnished with fresh parsley or dill.
A spoonful of full-fat sour cream on top adds richness and cool contrast.
It’s a complete meal, but you could pair it with:
- A side of roasted vegetables
- A simple cucumber salad with lemon juice and olive oil
- Keto garlic bread

🔁 Make-Ahead & Freezer-Friendly Tips

This casserole is a meal-prepper’s dream.

To make ahead:

Assemble the whole casserole up to 24 hours in advance.
Cover and refrigerate.
When ready to bake, let it sit at room temperature for 30 minutes, then bake as directed.

To freeze:

Cool the fully baked casserole completely.
Wrap tightly in foil and freeze for up to 3 months.
To reheat: Thaw overnight in fridge, then bake at 350°F for 30–40 minutes until hot.

🥦 Nutritional Info (Per Serving, approx. 8 servings):

Calories: 350–400
Net carbs: 7–9g
Protein: 25–30g
Fat: 20–25g

(Numbers vary based on cheese used and type of beef)

🍴 Variations & Substitutions

Dairy-Free: Skip the cheese topping or use a dairy-free cheese substitute.
Spicy: Add chopped jalapeños to the meat sauce or a splash of hot sauce.
Different meats: Try ground turkey, chicken, or lamb for a Mediterranean twist.
No cauliflower rice? Use finely chopped mushrooms or zucchini.

A Nod to Tradition

This dish draws inspiration from golabki (Polish stuffed cabbage), sarma (Eastern European cabbage rolls), and even Middle Eastern dolmas. The common thread? Cabbage + meat + tomato = universal comfort food. What makes this casserole modern is its ease, speed, and nutritional profile—cutting carbs without cutting corners.

Yield: 6