This article explores a simple and delicious keto cabbage casserole recipe featuring ground beef and a tomato-based sauce. It’s a fantastic way to incorporate more vegetables into a low-carb diet while enjoying a hearty and satisfying meal. This recipe is versatile and can be adapted to various cooking methods, including oven baking, pressure cooking, and slow cooking.
Why Cabbage? A Nutritional Powerhouse
Before diving into the recipe, it's worth highlighting the nutritional benefits of cabbage. Cabbage is a nutritional powerhouse, packed with vitamins and minerals that support overall health.
- Vitamin C: Boosts immune function and acts as an antioxidant.
- Vitamin K: Essential for blood clotting and bone health.
- Folate: Important for cell growth and DNA formation.
- Fiber: Aids digestion and promotes feelings of fullness.
- Potassium: Supports heart health and regulates blood pressure.
Furthermore, cruciferous vegetables like cabbage contain compounds like glucosinolates, which may help protect against colorectal cancer.
A Keto-Friendly Casserole
This keto cabbage casserole stands out because it combines the health benefits of cabbage with high-quality protein and fats, making it a well-rounded dish that supports a keto lifestyle. It typically contains about 5 net carbs per serving, fitting seamlessly into a low-carb meal plan.
Versatile Cooking Options
One of the best things about this recipe is its versatility. Whether you prefer using your oven, pressure cooker, or slow cooker, you can easily adapt this dish to fit your schedule and cooking style.
Read also: Easy Low-Carb Cheese Crackers
Ingredients for Keto Cabbage Casserole
This hearty low carb casserole may look like it has a lot of ingredients but really it just has a handful of basic ingredients, most of which are probably pantry staples. This ground beef and cabbage casserole is made without rice to keep it low-carb without sacrificing heartiness or flavor. It uses budget-friendly ingredients like cabbage, canned tomatoes, and ground beef. It’s easy to customize using your favorite ground meat and cheese. It’s naturally gluten-free and keto-friendly.
Here's a quick overview of the ingredients you will need to make this recipe:
- Ground beef (lean ground beef, but you may also use ground pork, turkey, or chicken)
- Cabbage (green cabbage is recommended, but you may also use half a head of Napa or Savoy cabbage as a substitute. Do not use purple cabbage)
- Onion (Half a large onion)
- Garlic
- Canned tomatoes (tomato sauce and fire roasted tomatoes)
- Red wine vinegar
- Mozzarella
- Herbs and spices (smoked paprika, red pepper flakes, and dried oregano )
- Italian Seasoning
- Cheddar
- Bacon
- Olive oil
Recipe Variations and Cooking Methods
Oven-Baked Keto Cabbage Casserole## Instructions:
- Preheat your oven to 350°F (175°C).
- In a large skillet over medium heat, brown the ground beef. Drain excess fat.
- Add chopped cabbage, grated carrot, minced garlic, and diced onion to the skillet. Cook until cabbage is slightly tender and onions are translucent.
- Mix in tomato sauce, cream cheese, and 1 cup of shredded cheddar cheese. Stir until the cheese is well combined and melted. Add seasonings and simmer for 5 minutes.
- Transfer mixture to a casserole dish. Top with the remaining 1 cup of shredded cheddar cheese.
- Cover pan with aluminum foil. Bake at 350 degrees for 1- 1.5 hours until cheese is golden brown and bubbly.
Pressure Cooker Keto Cabbage Casserole## Instructions:
- Using the sauté function, brown the ground beef in your pressure cooker.
- Add cabbage, carrot, garlic, onion, tomato sauce, cream cheese, and 1 cup of shredded cheddar cheese. Stir well.
- Close the lid and cook on high pressure for 5 minutes.
- Quick-release the pressure. Stir in the remaining 1 cup of shredded cheddar cheese until melted.
Slow Cooker Keto Cabbage Casserole## Instructions:
- Brown the ground beef, garlic, and onion in a skillet and transfer to the slow cooker.
- Add cabbage, carrot, tomato sauce, cream cheese, and 1 cup of shredded cheddar cheese. If you prefer a dairy-free version, you can skip the cream cheese and cheddar cheese.
- Layer the meaty tomato sauce and chopped fresh cabbage into the slow cooker.
- The cabbage casserole will be ready to enjoy after 2-3 hours on high or 4-6 hours on low.
Step-by-Step Guide to Making the Casserole
- Prepare the Cabbage: Cut cabbage into chunks; put in boiling water for 15 minutes. Remove from pot and cool.
- Brown the Ground Beef: In a large skillet brown the ground beef, breaking it up as you go. Cook until beef is browned and onions are translucent. Add garlic and sauté 1 more minute.
- Combine Ingredients: In a bowl combine beef, tomato sauce, tomato paste, diced tomatoes, Worcestershire sauce, garlic powder, minced onions and salt. Add the cabbage, tomatoes, tomato sauce, Italian seasoning, and salt to the skillet and stir well to combine.
- Layer the Casserole: Spread a thin layer of tomato mixture on the bottom of a 9x13-inch baking pan. Place half of the cabbage over tomato layer and top with half of tomato mixture. Repeat layers.
- Bake: Cover pan with aluminum foil. Bake at 350 degrees for 1- 1.5 hours.
- Add Cheese: When the cabbage has reached your desired tenderness, top with cheese and remove from heat. Place the lid on the skillet and allow the cheese to melt for about 2 minutes. Remove from heat and sprinkle the grated cheese over the top and cover until the cheese has melted.
Tips and Customizations
- Meat Variations: I used lean ground beef, but you may also use ground pork, turkey, or chicken. You might need to add a little extra oil to the pan if using ground poultry, since it contains less fat than beef.
- Vegetable Additions: You’re welcome to add veggies like bell peppers, jalapeños, etc. to this cabbage and hamburger. Just keep in mind that adding veggies would affect the number of net carbs per serving. I added an orange bell pepper to this recipe for flavor and color. If you are following a strict low carb diet feel free to omit the orange pepper.
- Cheese Options: You may swap the cheddar for mozzarella or any other cheese you prefer. If you prefer a dairy-free version, you can skip the cream cheese and cheddar cheese.
- Spice It Up: The red pepper flakes add subtle spiciness.
- Don't Drain Tomatoes: Do NOT drain the canned tomatoes and green chiles.
Serving and Storing
This keto casserole is best enjoyed right away. However, since cabbage is a hearty vegetable you’d likely be fine to prep this recipe in advance and reheat it later.
- Refrigerating: Leftovers can be refrigerated in an airtight container for up to a week. But it's best to consume them within 4 to 5 days. If stored in an airtight container, leftover casserole will last up to 3 days in the fridge.
- Freezing: The dish can be frozen baked or unbaked for up to 3 months. I like to split the recipe into two 8x8-inch or 9x9-inch pans. The frozen unbaked keto casserole can be baked right from the freezer. To reheat the frozen unbaked casserole, just add 5 to 10 minutes to the baking time. If you want to freeze the casserole after baking, allow it to cool first. Then divide it into freezer-safe containers in the desired portion sizes. To reheat the frozen cabbage casserole portions, thaw them overnight in the refrigerator first.
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