🥬 High-Protein Stuffed Cabbage Rolls

Ingredients

For the cabbage rolls

• 1 large green cabbage
• 1 lb (450 g) lean ground beef or lean ground turkey
• ½ cup (90 g) uncooked rice, preferably brown or basmati
• 1 small onion, finely diced
• 3 cloves garlic, minced
• 1 small carrot, finely grated
• 1 egg
• 2 tbsp chopped fresh parsley
• 1 tsp paprika
• 1 tsp dried oregano
• ½ tsp ground black pepper
• ½ tsp salt
• ½ tsp dried thyme

For the tomato sauce

• 2 cups (480 ml) tomato passata or crushed tomatoes
• 2 tbsp tomato paste
• ½ cup (120 ml) low-sodium chicken or beef broth
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 tsp paprika
• ½ tsp oregano
• ½ tsp black pepper
• Salt to taste
• 1 tsp olive oil

Instructions

1. Prepare the cabbage: Bring a large pot of salted water to a boil. Remove the tough outer cabbage leaves. Carefully place the cabbage into the boiling water and cook for about 3–5 minutes, gently removing leaves as they soften.
2. Transfer the cabbage leaves to a bowl of cold water, then drain. Trim the thick central vein slightly so the leaves are easier to roll.
3. Prepare the filling: Cook the rice until just tender according to package directions. Let it cool slightly.
4. In a large bowl, combine the ground beef or turkey, cooked rice, diced onion, garlic, grated carrot, egg, parsley, paprika, oregano, thyme, salt, and pepper.
5. Make the sauce: Heat olive oil in a saucepan. Sauté the onion and garlic for 2–3 minutes. Add tomato paste, crushed tomatoes, broth, paprika, oregano, pepper, and a little salt. Simmer for 8–10 minutes.
6. Stuff the cabbage: Place about 2–3 tablespoons of filling near the bottom of each cabbage leaf. Fold the sides inward and roll tightly, like a burrito.
7. Spread a little tomato sauce over the bottom of a large baking dish.
8. Arrange the cabbage rolls seam-side down in the dish. Pour the remaining tomato sauce over the top.
9. Cover tightly with aluminum foil and bake at 180°C (350°F) for 60–70 minutes, or until the meat is fully cooked and the cabbage is very tender.
10. Remove the foil and bake for another 10 minutes to slightly caramelize the top.
11. Rest for 10 minutes before serving. Garnish with fresh parsley.

💪 Make It Even Higher in Protein

For a higher-protein, lower-carb version:

• Use 93–99% lean ground turkey or beef.
• Reduce the rice to ¼ cup.
• Add ½ cup low-fat cottage cheese to the meat mixture.
• Serve with a side of Greek yogurt mixed with garlic, lemon, and herbs.

Approximate Nutrition

Per serving, assuming 8 servings:

• Calories: ~330 kcal
• Protein: ~29–32 g
• Carbohydrates: ~28 g
• Fat: ~11–13 g
• Fiber: ~5 g