Low Carb Keto Cabbage Roll

I used to avoid cabbage rolls on keto. Too many versions turned into watery messes or fell apart halfway through plating. And don’t get me started on the ones loaded with sneaky carbs pretending to be “low-carb.” But this version? It’s hearty, satisfying, and actually holds together. The cauliflower rice soaks up the juices, the cabbage stays tender without going limp, and the whole dish tastes like comfort food—not “diet” food.

Why This One Works So Well

This isn’t just ground beef wrapped in cabbage—it’s a tight little package of flavor and function:

• Cauliflower rice instead of regular rice keeps the carb count down while mimicking that starchy texture
• The pre-boil and rib-trim on the cabbage makes rolling easy and keeps the final bake super tender
• Baking with sauce on top and foil on locks in moisture so you’re not stuck with dry edges or cracked rolls

Bonus: It reheats beautifully, so this is a meal-prep dream if you’re batch cooking for the week.

Ingredients That Kept It Keto

• 1 medium green cabbage – The leaves are your wrapper. Pick one with firm, wide leaves. Avoid savoy—it’s too fragile.
• 450g (1 lb) ground beef – Adds richness and keeps your protein macro solid. Go 80/20 for more fat if you’re higher-fat keto.
• 1 cup (150g) cauliflower rice – Acts like rice, but doesn’t spike blood sugar. Stir-fry it to avoid sogginess.
• 1 (400g) can diced tomatoes, drained – Adds texture without excess liquid.
• 1 large egg – Binds the filling together.
• 4 cloves garlic, minced – Flavor bomb, obviously.
• 2 tsp Italian seasoning – Adds that classic comfort food aroma.
• 1 tsp sea salt + 1/4 tsp black pepper – You need both to balance the acidity in the sauce and meat.
• 1 (425g) can tomato sauce – Choose one with no added sugar. Rao’s is great if you can swing it.

Low-Carb Substitutions That Hold Up

Swap	What Works	What Doesn’t
Ground turkey	Works fine, but a bit lean—add 1 tbsp olive oil to the mix	Don’t go ultra-lean or it dries out
Cauliflower pearls	Great if you’re lazy—just sauté them first	Raw ones will leak too much water
Tomato passata	Good sub for sauce, just thinner	Skip marinara—it usually has sugar
Egg-free	Use 2 tbsp flaxmeal + 2 tbsp water if you have to	But the texture will be slightly looser

What I Got Wrong

What Went Wrong	Why It Happens	How to Fix It
Rolls broke apart	Didn’t trim the thick rib	Slice that “V” or they won’t fold clean
Sauce got watery	Didn’t drain tomatoes fully or overcooked	Drain the tomatoes and don’t skip foil
Too crunchy cabbage	Didn’t boil long enough	Let them go a full 8 minutes if needed

How to Make It (Step-by-Step)

1. Preheat your oven to 175°C (350°F).
2. Boil the cabbage whole for 5–8 min until outer leaves are soft and bright green. Don’t overcook—just tender enough to peel.
3. Cool the cabbage and keep the hot water in case you need to soften inner leaves later.
4. Sauté the cauliflower rice until it’s just tender and not wet. You want it fluffy, not mushy.
5. Mix the filling: Beef, drained diced tomatoes, egg, garlic, seasoning, salt, pepper, and the cauliflower rice.
6. Prep your dish: Spread half the tomato sauce in the bottom of a baking dish.
7. Peel and trim the cabbage leaves: Cut out the thick center rib in a V-shape. This helps rolling.
8. Fill and roll: About 1/3 cup of filling per leaf. Fold sides in, roll tight, place seam-side down. If a leaf is too small, overlap two.
9. Top with remaining sauce, cover with foil, and bake for 1 hour until bubbling and beef is cooked.
10. Let it rest for 5–10 minutes so everything sets and flavors lock in.

Keto Cooking Tricks That Help

• I always sauté cauliflower rice first—it prevents soggy rolls.
• For perfect portions, I use a 1/3 cup scoop to measure the filling. Keeps tracking easy.
• I microwave the cabbage for 30 seconds if any leaves are stubborn—it softens the rest without dragging the pot back out.

Meal Prep Notes That Matter

• Fridge: Keeps 4–5 days in a sealed container. The sauce actually deepens in flavor.
• Freezer: Freeze in layers with parchment between. Reheat covered at 175°C (350°F) for 25 minutes.
• Macros stay steady after reheating—no weird texture or flavor shifts if reheated covered.

Can I Eat This on Keto? (Yes, Here’s Why)

Will it spike blood sugar? Not unless your tomato sauce has added sugar. Stick to no-sugar-added brands.

Can I use coconut flour or almond flour? Nope—not needed here. The egg binds the mix, and cauliflower handles the “grain” role.

How many net carbs per roll?
About 8.5g net carbs per roll (13.9g total – 5.4g fiber). One roll with a fatty side dish (hello, cheesy sautéed spinach) is solid for a meal.

Nutrition Facts

Serving Size: 1 cabbage roll (recipe makes 12 servings)

• Calories: 244
• Total Fat: 13.6g
  • Saturated Fat: 5.4g
• Cholesterol: 81mg
• Sodium: 1047mg
• Potassium: 598mg
• Total Carbohydrates: 13.9g
  • Dietary Fiber: 5.4g
  • Sugars: 6.9g
• Net Carbs: 8.5g
• Protein: 18.1g

Check out More Recipes:

• Low Carb Keto Slow Cooker Mongolian Beef Recipe
• Low Carb Keto Avocado Tuna Salad
• Low Carb Keto Ricotta Dessert