This hearty and comforting keto cabbage roll casserole brings together the flavors of classic cabbage rolls in an easy-to-make, beefy, cheesy format. Made with tender pieces of cabbage, seasoned ground beef, a savory tomato sauce, and earthy spices, this is a delicious and satisfying casserole that's a healthy meal-in-one. Whether you're looking for a cozy family dinner or a crowd-pleasing potluck dish, this cabbage roll casserole recipe is sure to become a new favorite in your menu lineup. It's perfect for busy weeknights, as it can be prepared ahead of time and reheated when you're ready to serve it.
Why Choose a Casserole?
Stuffed cabbage is an eastern European dish where partially cooked cabbage leaves are filled with a stuffing that often includes ground beef, rice, tomatoes, onions, and spices. Traditional cabbage rolls, while delicious, can be time-consuming to prepare. This deconstructed casserole version, sometimes known as Lazy Man's Cabbage Rolls, offers all the same flavors without the fuss of steaming leaves and carefully rolling each one. The result is a hearty, satisfying meal that's perfect for a weeknight dinner or a potluck gathering.
The Keto Advantage
For those following a low-carb or ketogenic diet, this cabbage roll casserole is an excellent choice. Traditional cabbage rolls often include rice, which is not keto-friendly. In this recipe, the rice is replaced with cauliflower rice, a low-carb alternative that provides a similar texture and helps to keep the carbohydrate count down. Cabbage itself is also a great choice for keto, being full of fiber, extremely low in carbs, and nutrient-dense.
Key Ingredients and Their Roles
- Cabbage: The star of the show, cabbage provides a slightly sweet and savory flavor. Green cabbage is typically used, but red cabbage can be substituted, though it may alter the visual appeal of the dish. Chop your cabbage small (about 3/4″ square to 1″ square) by first cutting the cabbage into slices. Then cut the slices perpendicularly so you get little squares. This is pretty fast and ensures a quick and even cooking time for the casserole.
- Ground Beef: This provides a hearty and savory base for the casserole.
- Cauliflower Rice: This low-carb alternative to rice adds texture and bulk to the casserole. Using the "steam in the bag" cauliflower makes this easy, but use 2 1/2 cups riced fresh cauliflower if you prefer. Put the cauliflower rice in a microwave-safe container, cover with cling-wrap, and cook 3 minutes. To cook on the stove, you'll need another pan, or put the cabbage in a bowl and use that pan again. Heat about 1 T olive oil over medium-high heat, add the riced cauliflower and cook, stirring several times, until the cauliflower is softened and some of the liquid has evaporated as steam, about 4 minutes.
- Tomato Sauce and Paste: These create a rich and flavorful sauce for the casserole.
- Cheese: Typically mozzarella or cheddar, cheese adds a creamy and melty topping. For a dairy-free option, the cheese can be omitted or substituted with a dairy-free alternative.
- Spices and Herbs: A blend of spices and herbs such as smoked paprika, parsley, thyme, oregano, cumin, and chili powder adds depth and complexity to the flavor profile.
Step-by-Step Instructions for a Keto Cabbage Roll Casserole
Preparing the Ingredients
- Preheat your oven to 350°F (175°C). Prepare a 9x13 inch casserole dish with non-stick cooking spray.
- Chop the head of cabbage to make about 6 cups coarsely chopped cabbage.
- If using fresh cauliflower, rice about 2 1/2 cups.
Cooking the Beef and Vegetables
- Heat about a tablespoon of avocado oil (or fat of choice) in a large frying pan over medium-high heat. Crumble the ground beef into the pan and cook, breaking apart with a turner, until the beef is nicely browned, about 5-8 minutes. Season with half the salt and pepper. Push the beef to one side of the pan.
- Add the chopped onion to the pan and cook until softened and starting to brown, about 4 minutes. Add in the garlic and sauté for about 15 seconds, making sure not to brown it.
- Stir to combine the beef and onion mixture. Then add in the drained petite dice tomatoes and tomato sauce, reduce heat to low, and let the mixture simmer while you're preparing the cabbage and cauliflower rice.
Assembling the Casserole
- In another large, deep frying pan heat about a tablespoon of olive oil over medium-high heat. Add the cabbage and cook until the cabbage is softened and starting to brown, about 8 minutes.
- Stir in the cooked cauliflower rice into the ground beef mixture. Then add in the smoked paprika, tomato paste, parsley and thyme. Stir for a minute, then pour in the chicken broth and tomato sauce. Scrape up the brown bits of flavor, then stir in the cauliflower rice. Cover and simmer on low for 5 minutes.
- Stir the cabbage until well combined, then pour into a 9 x 13 casserole baking dish that’s been sprayed with nonstick spray.
Baking the Casserole
- Cover the casserole dish with aluminum foil and bake for 20-40 minutes.
- Remove the casserole from the oven and increase the temperature to 425°F. Add the shredded mozzarella cheese in an even layer over the top and bake for another 10 minutes or until golden and bubbly.
Serving
- Allow the casserole to cool slightly before cutting into and serving.
- Garnish with fresh parsley or sour cream, if desired.
Tips and Variations
- Add More Veggies: If you want to stray from classic cabbage rolls ingredients, try adding other veggies like bell peppers, finely chopped broccoli, mushrooms, asparagus tips, even spinach or kale.
- Spice It Up: If you like a little heat, add a pinch of red pepper flakes or a dash of hot sauce to the tomato sauce.
- Change Up the Herbs: Experiment with herbs and spices you prefer.
- Make it Mexican: For a Mexican-inspired twist, use Mexican spices and either mild or spicy salsa, plus a few other small changes.
Serving Suggestions
This hearty casserole is a complete meal on its own, but it can also be served with a side of:
- Sour cream and fresh cilantro, as optional garnishes
- Shredded lettuce on the side
- Diced fresh jalapeños or pickled probiotic jalapeños for delicious probiotics with your meal
- Fresh diced raw onion and radishes
- Sliced avocados or guacamole
- Cilantro-Lime Crema
- Fresh Pico de Gallo con Avo
Storing and Reheating
- Refrigerate: This will keep close to a week in the fridge and can be reheated in the microwave or in a pan on the stove. Store leftovers in the fridge for up to 5 days.
- Freeze: To freeze this keto stuffed cabbage casserole, we recommend using a disposable baking dish so you aren't tying up one of your casserole dishes. Cook up until putting in the oven, and then assemble in the disposable pan. Allow the mixture to cool completely, then cover, label with the date and recipe along with directions for baking. Then you can freeze for up to four months. When you are ready to cook, I recommend letting this thaw overnight in the refrigerator before putting in the oven and cooking as directed. If you want to cook from frozen, add an additional 30 minutes to your cook time. Store leftovers in the freezer for up to 3 months.
Nutritional Information
This casserole is a good source of protein, fiber, and vitamins. The nutritional information will vary depending on the specific ingredients used, but a typical serving will be low in carbohydrates and high in fat, making it suitable for a ketogenic diet.
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