22G Protein Stuffed Cabbage Rolls

Tender cabbage leaves wrapped around a flavorful, high-protein filling made with lean ground meat, cottage cheese, and seasonings, then baked in a savory tomato sauce. These rolls are filling, beginner-friendly, and perfect for meal prep.

🛒 Ingredients

Makes 8–10 rolls | 4 servings

For the Cabbage

• 1 large green cabbage
• Water, for boiling
• ½ tsp salt

For the High-Protein Filling

• 1 lb (450 g) lean ground chicken or turkey
• ½ cup low-fat cottage cheese
• 1 egg
• ½ small onion, finely chopped
• 2 cloves garlic, minced
• 1 tsp paprika
• ½ tsp Italian seasoning
• ½ tsp onion powder
• ¼ tsp black pepper
• ½ tsp salt, or to taste
• 2 tbsp chopped fresh parsley

For the Sauce

• 1 cup crushed tomatoes, no added sugar
• ½ cup low-sodium chicken broth
• 1 tbsp tomato paste
• 1 tsp Italian seasoning
• ½ tsp garlic powder
• Black pepper, to taste
• Pinch of salt, if needed

👩‍🍳 Instructions

1. Prepare the cabbage

Bring a large pot of salted water to a boil.

Carefully remove any damaged outer cabbage leaves. Place the whole cabbage into the boiling water.

Cook for about 2–3 minutes, then carefully remove the softened outer leaves with tongs. Continue cooking and removing leaves until you have around 10–12 flexible leaves.

Place the leaves on a clean towel or paper towels and allow them to cool.

2. Trim the thick stems

Use a sharp knife to carefully shave down the thick central rib of each cabbage leaf. Don’t cut completely through the leaf.

This makes the cabbage easier to roll without tearing.

3. Make the filling

In a large bowl, combine the ground chicken or turkey, cottage cheese, egg, onion, garlic, paprika, Italian seasoning, onion powder, black pepper, salt, and parsley.

Mix gently until everything is evenly combined.

Avoid overmixing, which can make the filling dense.

4. Prepare the sauce

In a separate bowl, combine the crushed tomatoes, chicken broth, tomato paste, Italian seasoning, garlic powder, and black pepper.

Stir until smooth.

Spread about half of the sauce over the bottom of a baking dish.

5. Fill the cabbage leaves

Place one cabbage leaf flat on a work surface.

Add approximately 2–3 tablespoons of filling near the bottom center of the leaf.

Fold the sides inward, then roll the cabbage upward tightly, similar to wrapping a small burrito.

Repeat with the remaining cabbage leaves and filling.

6. Arrange the rolls

Place the cabbage rolls seam-side down in the baking dish.

Arrange them snugly so they don’t unravel during cooking.

Pour the remaining tomato sauce over the top.

7. Bake

Cover the baking dish tightly with foil.

Bake at 375°F (190°C) for 35–40 minutes.

Remove the foil and bake for another 8–10 minutes, or until the cabbage is tender and the filling is fully cooked.

For ground poultry, the center should reach 165°F (74°C).

8. Rest and serve

Allow the cabbage rolls to rest for about 5 minutes before serving.

Garnish with fresh parsley and a little grated Parmesan if desired.

💪 Protein & Low-Carb Tips

• Use extra-lean ground chicken or turkey for a leaner, higher-protein meal.
• Choose low-fat cottage cheese for additional protein.
• Use crushed tomatoes with no added sugar.
• Skip rice, breadcrumbs, and traditional flour-based fillers to keep the recipe lower in carbohydrates.
• For even more protein, serve with a side of plain Greek yogurt or a simple grilled chicken salad.

🍽️ Meal-Prep Option

These cabbage rolls keep well in the refrigerator for 3–4 days in an airtight container.

Reheat individual portions in the microwave or warm them gently in a covered skillet or oven until heated through.

Prep time: 25 minutes
Cook time: 45–50 minutes
Total time: About 1 hour 15 minutes
Servings: 4