High-Protein, Low-Carb Stuffed Cabbage Rolls

The Classic Comfort Food, Reimagined for Your Health

Growing up, the smell of cabbage rolls simmering in a sweet and savory tomato sauce was the ultimate sign of a special family dinner. It was a dish steeped in tradition and love—a true comfort food classic. But as my own health goals changed, I worried that this beloved dish, with its traditional rice filling, was a thing of the past. How do you reinvent a cherished family recipe to be healthier, without losing its soul?

This is how. This high-protein, low-carb stuffed cabbage rolls recipe is the answer. We’ve kept all the comforting, savory flavor of the original but swapped the traditional fillers for a juicy, protein-packed filling of lean ground turkey and creamy ricotta. It’s a delicious, satisfying meal that’s perfect for keto, low-carb, and diabetic-friendly lifestyles.

Your High-Protein Ingredient Checklist

This recipe uses smart, simple swaps to create a filling and flavorful meal that’s packed with protein and low in carbs.

Ingredient	Amount	Notes
For the Cabbage & Filling:
Medium Cabbage	1 head	You’ll need 8-10 large outer leaves for rolling.
Lean Ground Turkey	1 lb	93% lean is perfect. Ground chicken also works beautifully.
Ricotta Cheese	½ cup	Lends creaminess and a protein boost. Cottage cheese is a great sub!
Egg	1 large	Acts as the binder to hold the delicious filling together.
Grated Parmesan Cheese	¼ cup	For a salty, umami-rich flavor.
Garlic	2 cloves	Minced finely for the best flavor.
Olive Oil	1 tablespoon	For searing the rolls and building flavor.
For the Seasonings & Sauce:
Smoked Paprika	½ tsp	Adds a wonderful, smoky depth.
Dried Oregano	½ tsp	For a classic, herbaceous note.
Salt & Black Pepper	½ tsp each
Red Pepper Flakes	½ tsp	Optional, but recommended for a gentle warmth.
Sugar-Free Tomato Sauce	1 cup	The savory base for baking the rolls.

Your Timeline to a Healthy, Hearty Meal

From prep to a beautiful, bubbly bake, this satisfying meal comes together in under an hour.

• Prep Time: 20 minutes
• Cook Time: 35 minutes
• Total Time: 55 minutes

The Power of Protein: Why focus on high-protein meals? Studies in publications like the American Journal of Clinical Nutrition consistently show that protein is the most satiating macronutrient. This means a high-protein meal like these cabbage rolls helps you feel fuller for longer, which can aid in weight management and help maintain stable blood sugar levels.

Step 1: Prepare the Cabbage Leaves

The secret to a perfect cabbage roll is a pliable leaf. Bring a large pot of salted water to a boil. Carefully place 8-10 large cabbage leaves into the boiling water and blanch them for just 1 to 2 minutes, until they are bright green and flexible. Immediately remove them with tongs and drain well. Lay them flat on a clean kitchen towel to cool and dry.

Step 2: Make the High-Protein Filling

While the leaves cool, let’s make the incredible filling. In a large bowl, combine the lean ground turkey, ricotta cheese, egg, grated Parmesan, minced garlic, smoked paprika, dried oregano, salt, pepper, and optional red pepper flakes. Mix everything together with your hands until it’s just combined. Be careful not to overmix, as this can make the filling tough.

Step 3: Assemble the Rolls

Lay a cooled cabbage leaf flat with the tough stem end facing you. Place about 2 to 3 heaping tablespoons of the turkey filling in the center of the leaf, near the bottom edge. Fold the bottom edge up and over the filling, then fold in both sides, like you’re making a burrito. Roll it away from you into a tight, neat parcel. Repeat with the remaining leaves and filling.

Step 4: Sear for Extra Flavor

This optional step adds a beautiful color and a deeper, caramelized flavor to the rolls. Heat the 1 tablespoon of olive oil in a large, oven-safe skillet over medium-high heat. Carefully place the cabbage rolls seam-side down in the hot skillet. Sear for 2-3 minutes per side, until they are lightly golden brown.

Step 5: Bake in a Savory Tomato Sauce

If you’re not using an oven-safe skillet, transfer the seared rolls to a baking dish. Pour the 1 cup of sugar-free tomato sauce over and around the cabbage rolls. Cover the dish tightly with aluminum foil and bake in a preheated oven at 190°C (375°F) for 25 to 30 minutes, or until the filling is cooked through and the sauce is bubbly.

Step 6: Garnish and Serve

Let the cabbage rolls rest for a few minutes after coming out of the oven. Garnish with a sprinkle of extra Parmesan cheese and some fresh chopped basil or parsley, if desired. Serve warm and enjoy your healthy, hearty meal!

Nutritional Information

This dish is designed to be a nutritional powerhouse. Here are the approximate macros per serving (assuming the recipe makes 6 large rolls, 1 roll per serving).

• Calories: ~280 kcal
• Protein: ~30g
• Net Carbohydrates: ~5g (8g total carbs – 3g fiber)
• Fat: ~12g

Delicious Swaps & Variations

This recipe is wonderfully versatile.

• Protein Power: While lean ground turkey or chicken are fantastic, you can also use lean ground beef or even a plant-based ground for a vegetarian option.
• Cheese Choices: As noted in the intro, you can substitute the ricotta with cottage cheese for an even bigger protein boost.
• Veggie-Packed Filling: Finely chop 8 ounces of mushrooms or grate a small zucchini (squeezed dry) and add it to the meat mixture to bulk up the filling with more vegetables.
• Sauce Swap: Don’t have tomato sauce? You can bake these in a cup of beef or chicken broth instead for a different, but still delicious, flavor profile.

Perfect Serving Suggestions

Complete your healthy, low-carb meal with these simple sides.

• With Cauliflower Mash: Serve the cabbage rolls and their sauce over a bed of creamy cauliflower mash for the ultimate keto-friendly comfort food plate.
• With a Simple Green: A side of steamed green beans or a simple arugula salad with a lemon vinaigrette are perfect, light accompaniments.
• Classic Garnish: A dollop of full-fat sour cream or plain Greek yogurt on top is a classic and delicious way to finish the dish.

Common Mistakes to Avoid

1. Tearing the Cabbage Leaves: If your leaves are tearing when you try to roll them, they are likely under-blanched. They need to be boiled just long enough to become flexible. Conversely, if they are mushy, you’ve over-blanched them. The 1-2 minute window is key.
2. A Dry Filling: This recipe uses ricotta and an egg to ensure a moist, juicy filling. If you choose to use a very lean meat (like 99% lean turkey), you might consider adding a tablespoon of olive oil or some finely diced mushrooms to the filling to add extra moisture.
3. The Rolls Unraveling: The secret to a roll that stays together is a tight wrap. Start by placing the filling near the stem-end, fold that end up and over tightly, then fold in the sides snugly before continuing to roll. Placing them seam-side down in the pan also helps them stay secure.

Storing and Meal Prep Tips

These cabbage rolls are perfect for making ahead.

• Storing: Store cooked cabbage rolls in their sauce in an airtight container in the refrigerator for up to 4 days. The flavors will meld and are often even better the next day.
• Freezing: This is a fantastic freezer meal! You can freeze the cooked rolls in their sauce for up to 3 months. You can also assemble the rolls and freeze them before the final baking step. Simply place the unbaked rolls in a freezer-safe dish, cover, and freeze. You can bake them directly from frozen, adding about 20-30 minutes to the baking time.

A Comfort Food Classic, Made Healthy

This High-Protein, Low-Carb Stuffed Cabbage Rolls recipe is a delicious testament to the fact that you don’t have to give up your favorite comfort foods to meet your health goals. By making smart swaps, we’ve created a dish that’s packed with protein, low in carbs, and absolutely brimming with the savory, comforting flavor you know and love.

We are so excited for you to try this healthy reinvention of a classic. Let us know how it turns out in the comments below! For more delicious, low-carb comfort food recipes, be sure to subscribe.

Frequently Asked Questions

Q1: What’s the easiest way to get the cabbage leaves off the head without tearing them?

A great trick is to freeze the entire head of cabbage overnight. The next day, let it thaw completely in the sink or a large bowl. As it thaws, the leaves will become soft and will peel off the head incredibly easily, with no boiling required!

Q2: Can I make these stuffed cabbage rolls in a slow cooker?

Yes, absolutely! Follow all the steps for assembling the rolls (you can still sear them for extra flavor if you like). Place them in the bottom of your slow cooker, pour the tomato sauce over the top, and cook on LOW for 4-5 hours or on HIGH for 2-3 hours.

Q3: How can I make this recipe dairy-free?

To make this dairy-free, you will need to find substitutes for the ricotta and Parmesan cheese. You can use a high-quality, store-bought dairy-free ricotta alternative (often made from nuts or tofu) and a sprinkle of nutritional yeast in place of the Parmesan cheese.

Q4: Can I add cauliflower rice to the filling?

Yes, that’s a fantastic idea to add more vegetables and bulk to the filling! You can add up to 1 cup of raw cauliflower rice to the ground turkey mixture. It will cook perfectly inside the rolls as they bake.