Quick Description
These High-Protein Cabbage Rolls are a savory, satisfying meal made with a delicious mix of ground beef, ground pork, and rice, all wrapped in tender cabbage leaves and smothered in a rich tomato sauce. A perfect meal for family dinners, packed with protein and full of flavor.
Servings & Timing
Serves: 6–8 rolls
Prep Time: 20 minutes
Cook Time: 1 hour 15 minutes
Total Time: ~1 hour 40 minutes
Ingredients List
Filling
- 1 medium head cabbage (3 pounds)
- ½ lb uncooked ground beef (lean)
- ½ lb uncooked ground pork
- 1 small onion, chopped
- ½ cup uncooked long-grain rice
- 1 tbsp dried parsley flakes
- ½ tsp salt
- ½ tsp snipped fresh dill or dill weed
- ⅛ tsp cayenne pepper
Sauce
- 1 can (15 ounces) tomato sauce, divided
- 1 can (14-½ ounces) diced tomatoes, undrained
- ½ tsp sugar
Instructions
1. Prepare Cabbage
Bring a large pot of water to a boil.
Cut the core out of the cabbage. Carefully separate the leaves. Blanch the leaves for about 2 minutes or until soft and pliable. Drain and set aside to cool.
2. Make the Filling
In a skillet, sauté the chopped onion over medium heat for 5 minutes until soft.
In a large bowl, mix the ground beef, ground pork, sautéed onions, uncooked rice, parsley, salt, dill, and cayenne pepper. Stir until well combined.
3. Assemble the Rolls
Place about 2 tablespoons of the filling in the center of each cabbage leaf. Roll up tightly, folding in the sides as you go, to form a neat roll.
4. Prepare the Sauce
In a separate bowl, combine the tomato sauce, diced tomatoes, and sugar. Stir well.
5. Cook the Rolls
In a large baking dish, place a thin layer of the tomato sauce mixture on the bottom. Arrange the cabbage rolls tightly in the dish.
Pour the remaining tomato sauce over the rolls.
Cover the dish with foil and bake at 350°F (175°C) for 1 hour. For extra flavor, uncover during the last 15 minutes of baking to allow the top to brown slightly.
6. Serve
Allow the rolls to rest for 5 minutes before serving. Serve with extra sauce on top if desired.
Nutrition (Per Serving – Approximate)
Calories: 310
Protein: 28–32g
Carbs: 28g
Fat: 12g
Fiber: 4g
Sugar: 6g
Benefits
- High-Protein Meal – packed with beef, pork, and rice
- Comforting & Hearty – filling and satisfying
- Rich in Flavor – the tomato sauce ties it all together
- Family Favorite – perfect for dinner or meal prep
- Gluten-Free – naturally without any modifications
Additional Notes
- Use ground turkey or chicken for a leaner version
- Add extra herbs or spices to adjust the flavor
- Make a double batch for leftovers or meal prep
- Pair with a side salad or roasted vegetables
Dietary Info
High-Protein: ✅
Low-Carb Option: ✅ (use cauliflower rice)
Gluten-Free: ✅
Vegetarian Option: ❌ (unless using plant-based protein)
Brief Introduction
Cabbage rolls are a classic comfort food, and this version makes them even better with a delicious mix of ground beef, pork, and rice, all topped with a rich tomato sauce. Perfect for a cozy dinner, and great for meal prep throughout the week.
Step-by-Step Cooking Guide
- Blanch cabbage leaves
- Sauté onions
- Mix the filling
- Roll up cabbage leaves
- Prepare and pour sauce
- Bake covered
- Rest before serving
Ingredient Details & Substitutions
Cabbage:
Savoy cabbage also works well for its tenderness.
Ground Beef & Pork:
Use ground turkey for a leaner alternative.
Tomato Sauce:
Use low-sodium tomato sauce to reduce salt intake.
Rice:
You can replace long-grain rice with cauliflower rice for a low-carb version.
Recipe Variations & Serving Suggestions
Variations
- Spicy version (add red pepper flakes or jalapeños)
- Italian-style version (add oregano and basil)
- Smoky version (add smoked paprika)
- Cheese-stuffed version (add mozzarella or Parmesan inside the roll)
Serve With
- Side salad with lemon vinaigrette
- Roasted Brussels sprouts
- Quinoa or cauliflower rice
- Light sour cream or Greek yogurt on top
Storage & Make-Ahead
Refrigerate: up to 4 days
Freeze: up to 2 months (unbaked or baked)
Reheat: microwave or oven (covered with foil)
FAQs
Can I skip the rice?
Yes, but you may need to add more meat or vegetables for filling.
Can I make this ahead?
Yes, you can assemble the cabbage rolls and refrigerate them for up to 24 hours before baking.
Can I use cooked rice?
Yes, use about 1 ½ cups cooked rice.
How do I prevent sogginess?
Be sure to drain the cabbage leaves thoroughly after blanching and don’t overcrowd the pan.
Optional Personal Story
These cabbage rolls remind me of family dinners growing up. It’s a dish that’s perfect for when I need something hearty but healthy, and the whole family enjoys it. It’s one of those meals that tastes even better the next day!
