PF
Delicious homemade stuffed cabbage rolls served on a white plate.
Stovetop~50 minComplexity

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. 1Bring a large stock pot of salted water to a boil over high heat. Add the whole cabbage head and cook for 2 minutes until the outer leaves soften. Using a large fork, partially lift the cabbage from the water, then use a paring knife to carefully peel away the softened outer leaves. Return the cabbage to the pot and repeat until all leaves are removed and set aside on a clean surface.
  2. 2Heat the olive oil in a large skillet over medium-high heat for 1 minute. Add the onion and garlic, cook 4–5 minutes, stirring occasionally, until translucent and fragrant. Add the Italian seasoning and cook for 30 seconds more, stirring constantly. Transfer the cooked onion and garlic to a large mixing bowl.
  3. 3To the bowl with the onion and garlic, add the ground beef, ground pork, rice, salt, and black pepper. Mix thoroughly using your hands until the ingredients are evenly combined and no streaks of meat remain.
  4. 4Trim the thick center stem from each cabbage leaf. Place a leaf flat, add ¼ to ⅓ cup of the filling in the center, tuck in the sides, and roll tightly with the seam side down. Arrange the rolls seam-side down in a large Dutch oven, overlapping smaller leaves as needed to secure the filling.
  5. 5In a large bowl, combine the tomato sauce, chicken broth, and black pepper. Stir until well mixed, then pour the entire sauce over the cabbage rolls. Cover the Dutch oven with a lid.
  6. 6Place the covered Dutch oven in a preheated 425°F oven and bake for 90 minutes until the cabbage is very tender and the sauce is bubbling around the edges.
  7. 7Remove from the oven and let stand covered for 15 minutes. Divide evenly into 8 airtight containers while hot, ensuring each container receives one or two rolls and adequate sauce.
  8. 8Serve hot with sour cream and fresh dill if desired.

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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