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keto unstuffed cabbage rolls

Low Carb Keto Unstuffed Cabbage Rolls

Summer Yule
How do you make unrolled cabbage rolls? It’s easy! Try my low carb and keto unstuffed cabbage rolls recipe for an easy weeknight meal. 
5 from 2 votes
Cook Time 21 mins
Total Time 21 mins
Course Dinner
Cuisine Eastern European
Servings 4
Calories 460 kcal

Ingredients

  • 3 cups riced cauliflower, frozen (this is about 300 grams; or substitute 1 cup dry brown rice for a carb-rich version of the dish)
  • 1 lb. ground beef, lean
  • ½ lb. ground pork
  • 1 tablespoon olive oil
  • 1 clove garlic, finely chopped
  • 1 cup chopped onion
  • 10 cups cabbage, thinly sliced (about 24 ounces of shredded cabbage)
  • 8 ounces tomato sauce (pick one with no added sugar, no added oil; canned tomato sauce or marinara sauce works here)
  • 14.5 ounces diced tomatoes (canned)
  • ¼ cup fresh parsley, finely chopped
  • 1 teaspoon dill weed, dried
  • ½ teaspoon black pepper
  • salt, to taste
  • ¼ cup nonfat Greek yogurt, plain (can substitute with ¼ cup of sour cream)
  • additional dill or parsley, to garnish (optional)

Instructions

  • If you are using rice instead of riced cauliflower, start cooking the brown rice in water according to package directions. It may take up to 45 minutes, so prepare the rest of the meal while it cooks. (The keto version is a bit easier!)
  • Thinly slice the cabbage, chop the onion, mince the garlic, steam the riced cauliflower, and chop the parsley. I steamed the frozen cauliflower rice by heating it in the microwave for 4 minutes, stirring halfway through cooking time. Drain the cauliflower rice well if it is watery (mine was not).
  • Brown the beef and pork together in a Dutch oven on the stovetop (medium heat). Use a spatula to break the meat into crumbles as it cooks. After it browns (about 10-12 minutes), remove it from the pan and set it aside.
  • Heat the olive oil in the Dutch oven (you don't have to wipe it out after cooking the meat). Add the garlic, onion, and cabbage shreds. Cook, stirring occasionally, until the cabbage softens, shrinks down, and browns a little. This will take about 10 minutes.
  • Add the cooked meat, tomato sauce, canned tomatoes (undrained), parsley, black pepper, salt, and dill weed to your cabbage mixture. Heat everything through to a simmer. It should only take a minute or two.
  • Remove the Dutch oven from the heat. Stir the cooked cauliflower rice (or the brown rice) in with the rest of the ingredients.
  • To serve: Divide the unstuffed cabbage roll mixture in the Dutch oven between four bowls or food storage containers. Add 1 tablespoon of yogurt (or sour cream) on top of your unrolled cabbage rolls and garnish with additional parsley or dill, if desired.

Video

Notes


This is a level 1 recipe (may help support fat loss). I originally posted this recipe using brown rice and sour cream instead of cauliflower rice and yogurt. Using riced cauliflower instead of regular rice makes this a keto recipe and knocks off around 150 calories per serving. This leaves us with a keto cabbage meal that is under 500 calories (but still super delicious).  
BTW, it’s not a coincidence that the strategy that made this a low carb recipe also made it low calorie. Many of the strategies that make a meal lower in carbs also reduce the calories.  
Meanwhile, the meal components that best promote satiety (meat, non-starchy veggies) are kept with low-carb. This is part of the reason that low-carb diets are a successful weight loss approach for many folks. It can be a way to create satisfying, low calorie meals without worrying about the numbers. 
That said, I wanted to leave the rice option there for those who want it. I get that some don’t feel you truly have a cabbage roll without the rice! With the brown rice, this recipe is 613 calories per serving, a nice moderate-calorie meal. 
Is the cauliflower version of this recipe “better” than the rice version? If your goal is weight loss or a low carb diet is your nutrition therapy for diabetes, yes, the cauliflower rice cabbage rolls may be a better option for you. Overall, however, either dish can be considered healthy in the sense that both are rich in nutritious whole foods. 
 
Nutrition information is for one serving of the recipe with cauliflower rice and non-fat plain Greek yogurt. Carbohydrate content listed is for net carbs (total carbs minus fiber). 

Nutrition

Calories: 460kcalCarbohydrates: 17gProtein: 33.4gFat: 24.6gSaturated Fat: 8.5gSodium: 606.8mgPotassium: 940.1mgVitamin A: 22.5% DVVitamin C: 178.1% DVCalcium: 15.7% DVIron: 32.3% DV
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Did You Make This Recipe?Follow @SummerYuleRDN and let me know!