After a trip abroad, many cooks often return home with a craving to recreate the flavors they experienced. Cabbage rolls, a staple in many cuisines, are a perfect example. Traditionally stuffed with rice and smothered in a sugary sauce, they might seem off-limits for those following a ketogenic diet. However, with a few clever tweaks, this classic dish can be transformed into a delicious and satisfying keto-friendly meal. These keto unstuffed cabbage rolls offer all the comforting flavors of the original, without the carbs. This article will guide you through preparing this hearty and healthy dish, exploring various modifications and serving suggestions to suit your taste.
Why Unstuffed Cabbage Rolls?
Traditional cabbage rolls require several steps, from boiling the cabbage leaves to preparing the filling and carefully rolling each one. This unstuffed version simplifies the process, capturing the savory flavor of stuffed cabbage without all the work. You simply cook the ingredients in a skillet or Dutch oven, creating a deconstructed version that's just as satisfying.
The Magic of Cauliflower Rice
What makes these cabbage rolls keto-friendly? The simple swap of rice to cauliflower rice! No flavor, texture, or mouthfeel is lost.
Core Ingredients
- Cabbage: The star of the dish, providing a hearty and slightly sweet base. One large chopped head of cabbage or a 16-oz bag of coleslaw mix will do the trick. Cabbage is a versatile, low-carb vegetable, perfect for keto and low-carb diets. One cup of raw cabbage contains approximately 22 calories, 5 carbs, and 2 grams of fiber. Green cabbage is typically used, with a cup of chopped raw cabbage containing 5g total carbs and 2.8g net carbs.
- Ground Beef: Lean ground beef is recommended, but other ground meats like lamb, smoked sausage, pork, chicken, or turkey can also be used. Using a mix of ground meats can add depth of flavor.
- Tomato Sauce: A low-carb marinara sauce, such as Rao’s Marinara, is essential for the sauce. It tastes great and doesn’t have any added sugars. You will need about 15 oz (3 cans).
- Cauliflower Rice: This replaces the traditional rice filling, adding bulk and texture without the carbs. Use 1 cup of uncooked cauliflower rice.
- Onion and Garlic: These aromatics add depth of flavor to the dish. Half a cup of chopped yellow onion and minced garlic are generally used.
- Beef Broth: Adds moisture and flavor to the sauce. You'll need about 14.5 oz (1 can).
- Seasonings: Salt, pepper, paprika, garlic powder, onion powder, and ground cloves enhance the overall flavor profile. Fresh minced parsley can be used as a garnish.
- Erythritol: A keto-friendly sweetener to balance the acidity of the tomatoes. 4 tablespoons are usually enough. Lakanto and Swerve are good 1:1 swap options with traditional sugar.
- Olive Oil: For sautéing the beef and vegetables.
- Worcestershire Sauce: Adds a savory depth of flavor.
- Optional Ingredients: An orange bell pepper can add flavor and color, but omit if following a strict low-carb diet. Fire-roasted tomatoes can add a smoky flavor. Bay leaves enhance the flavor of the sauce.
Step-by-Step Instructions: Keto Cabbage Rolls
Preparing the Cabbage
- Core the Cabbage: Carefully cut the cabbage (1 medium size) and remove the stem with a sharp knife.
- Removing Leaves (for Cabbage Rolls): Bring a pot of water large enough to submerge your entire head of cabbage to a rolling boil. Once boiling, carefully drop the cabbage into the pot. Allow it to boil for about 2 minutes, then use tongs and a plate to remove the leaves one at a time. Start from the center where you removed the core. If the leaves don’t come off easily, wait a minute and try again. Stop when the leaves get too small. You should be able to get about 24 rollable leaves from one head of cabbage. Remove the center of the cabbage head from the water and set aside.
- Destem Cabbage (for Cabbage Rolls): Use a sharp knife to remove some thickness from the stems of each cabbage leaf, making the stem only as thick as the rest of the leaf.
- Chopping Cabbage (for Skillet/Casserole): Alternatively, for a skillet or casserole version, chop one large head of cabbage.
Preparing the Meat Filling
- Sauté the Beef and Vegetables (for Skillet/Casserole): Heat olive oil in a large pan with high sides or a Dutch oven over medium-high heat. Add ground beef, chopped yellow onion, and minced garlic. Cook until the beef is browned and the onions are translucent. Drain the grease.
- Combine Ingredients (for Cabbage Rolls): In a large bowl, combine the ground beef (2 lb), chopped yellow onion (1/2 cup), uncooked cauliflower rice (1 cup), salt (2 teaspoons), black pepper (1/2 teaspoon), and 1/4 cup of the sauce. Use your hands to incorporate everything evenly.
Making the Sauce
- Combine Sauce Ingredients: In a large bowl, stir together the tomato sauce (15 oz, 3 cans), chicken broth (14.5 oz, 1 can), and erythritol (4 tablespoons).
Assembling and Cooking
For Cabbage Rolls:
- Rolling: Lay each cabbage leaf flat on a cutting board and place a dollop of meat filling in the middle. Fold the left and right sides over the filling, then roll from top to bottom. Don’t overstuff the rolls, as they’ll fall apart during baking.
- Assembling: Cut the leftover center of the cabbage into 8 pieces and place these on the bottom of a Dutch oven. Place the rolled cabbage leaves seam side down over the cut pieces of cabbage.
- Baking: Cover with the rest of the sauce. Place the lid on the Dutch oven and bake in a preheated oven at 350°F (175°C) for 1 ½ - 2 hours, or until the meat inside a cabbage roll in the center of your Dutch oven is cooked through.
For Skillet:
- Combine Ingredients: In a skillet, brown ground beef with onions and minced garlic, then drain and return to the pan.
- Add Sauce and Cabbage: Add all other ingredients, then bring to a boil and reduce heat to medium.
- Simmer: Cover the pan with the lid and allow to cook for 15 minutes. Remove the lid and stir, then simmer on medium heat with the lid off until the liquid in the skillet has reduced.
For Casserole:
- Prepare Beef: Brown the ground beef in a Dutch oven over medium heat, crumbling as it cooks. Drain any excess fat.
- Add Sauce and Cabbage: Stir in the marinara sauce and water. Add the chopped cabbage and stir carefully.
- Cook: Cook until the cabbage has cooked down and is tender.
Serving Suggestions
- Serve warm with the tomato sauce spooned over each cabbage roll.
- Garnish with minced fresh parsley or crushed red pepper flakes for added flavor and spice.
- Serve with a side of cauliflower tabbouleh or dunked in keto Greek yogurt for a Lebanese twist.
- Pair with a simple leafy green salad.
- For those who prefer rice, serve over jasmine rice for those not strictly following a keto diet, or cauliflower rice to keep it low-carb.
Variations and Modifications
- Lebanese Cabbage Rolls: Cook the keto cabbage rolls in 1 can of crushed tomatoes and water only, omitting the erythritol.
- Soup or Stir-Fry: Turn the recipe into a soup by adding extra beef broth or a stir-fry by omitting the sauce.
- Different Meats: Use ground turkey, ground pork, or a combination of meats.
- Add Vegetables: Incorporate other low-carb vegetables like diced zucchini or mushrooms.
- Spicy: Add crushed red pepper flakes or a pinch of cayenne pepper for a spicy kick.
- Sweetness: While the recipe is savory, you can add a touch of sweetness with a keto-friendly sweetener like stevia or monk fruit if desired.
Storage and Freezing Instructions
- Refrigerator Storage: Unstuffed cabbage rolls can be made up to 3 days ahead and stored in the refrigerator. After cooking, turn off the heat and stir in the chopped raw cabbage. The residual heat from the meat sauce will soften the cabbage as it cools. Store in an airtight container for up to 5 days.
- Freezer Storage: For longer storage, stir in the chopped cabbage raw after the ground beef filling is completely cooked. Transfer into individual portion bowls for easier reheating and freeze for up to 2 weeks. You can also freeze it for up to 3 months in a freezer-safe container. Defrost in the fridge overnight before reheating. To reheat frozen unstuffed cabbage, put it back in a stock pot, add about 6 cups of beef broth (more or less depending on how thin or thick you like your soup), and heat.
Tips and Tricks
- Browning Ground Beef in Bulk: Brown ground beef in bulk and freeze it for quick and easy meal preparation.
- Cutting Cabbage: If you've never cut a fresh cabbage, there are numerous online tutorials available. You can also use pre-shredded cabbage to save time.
- Texture of Cabbage: Adjust the cooking time to achieve your desired cabbage texture. Some prefer it with a little crunch, while others like it very tender.
- Preventing Dryness: If the cabbage seems dry during cooking, add a little hot water to the pan.
- Meatball Formation: If using ground chicken only, the meatballs may be sticky. Adding breadcrumbs (or matzo meal for Passover) can help bind them, but omit for a low-carb or gluten-free diet.
Nutritional Information
Nutritional information is an estimate and can vary based on ingredients and portion sizes. Always consult a registered dietician, nutritionist, or your physician for specific health-related questions.
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