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Delicious homemade stuffed cabbage rolls served on a white plate.
StovetopComplexity

Cabbage Rolls

Cabbage Rolls deliver 28g protein and 441 calories per serving across 8 servings — a moderate-protein option that batch-preps on the stovetop in quick time. The volume-to-calorie ratio supports satiety during cutting phases without excessive prep work. Build a rotation using these alongside higher-protein options to diversify your weekly meals.

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Ingredients

8 servings
  • Cabbage, Green
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Yellow Onion
  • Garlic(240g)
  • Italian seasoning(15g)
  • 2 tsp salt ($0.06)
  • 2 Tsp Freshly Cracked Black Pepper, Divided ($0.34)
  • 93/7 Ground Beef(454g)
  • Ground Pork(454g)

    Regular ground pork is typically 70/30. Look for lean if available.

  • White Rice(240g)
  • Tomato Sauce(794g)
  • Low Sodium Chicken Broth(960g)

Instructions

  1. 1Preheat oven to 425ºF. Bring a large stock pot with salted water to a boil. Add a head of cabbage to the pot and cook for 2 minutes. Use a large fork to partially lift the cabbage from the water, then with a paring knife, remove the softened outer leaves. Place the cabbage back in the pot and repeat until all leaves are removed.
  2. 2Preheat a large skillet on medium-high heat and add the olive oil. Add the onion and garlic, and cook until translucent, stirring occasionally. Add the Italian seasoning and cook for another 30 seconds, stirring a few times. Transfer the onions and garlic to a large bowl.
  3. 3To the same bowl, add the ground beef, ground pork, uncooked rice, salt, and 1 teaspoon of black pepper and mix well using your hands.
  4. 4Remove the thick stem on the cabbage leaves. Lay the cabbage leaf flat, add 1/4 cup - 1/3 cup of the filling in the center, tuck in the sides and roll the cabbage up. Place the rolls with the seam side down in a large Dutch oven***. Repeat with remaining ingredients, overlapping two smaller leaves if needed to hold the filling.
  5. 5In a large bowl combine the tomato sauce, chicken broth, and remaining 1 teaspoon pepper. Stir the ingredients together, pour the mixture over the cabbage rolls and cover with a lid.
  6. 6Bake them for 90 minutes. Remove from the oven, let stand for 15 minutes and serve hot with sour cream and dill (optional).

Nutrition — Per Serving

441

calories

28g

protein

19g

fat

Carbohydrates
40g
Saturated fat
6.5g
Sodium
703 mg
Dietary fiber
2.8g

8 servings per batch · ~397g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Cabbage Rolls have per serving?

Each serving delivers 28g of protein and 441 calories — a solid mid-range option for daily protein intake. The macro breakdown is 19g fat and 40g carbs per serving.

How long does Cabbage Rolls take to prep?

This is a quick-prep recipe that yields 8 servings from one stovetop cooking session. You get 3.5g protein per minute of active time when amortized across all servings.

Is Cabbage Rolls good for muscle gain?

At 28g protein and 441 calories per serving, these rolls provide balanced macros for muscle-gain phases with meaningful carb support. The 8-serving batch is efficient for weekly meal prep during a bulking cycle.

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