If you’re a fan of hearty comfort food but trying to stick to a low-carb diet, this Keto Cabbage Roll Casserole is a perfect fit. It brings all the flavors of traditional cabbage rolls without the fuss of rolling individual leaves. It’s a satisfying dish that will keep you full and fueled without the added carbs.
Imagine layers of tender cabbage, seasoned ground meat, and a rich tomato sauce, all baked to perfection. This casserole is not only delicious but also easy to prepare, making it an excellent option for busy weeknights or meal prep. Plus, it’s a wonderful way to sneak in some veggies.
This dish is a delightful twist on classic cabbage rolls and offers a burst of flavor with each bite. The combination of spices and savory meat creates a comforting taste experience that will have everyone reaching for seconds.
Creating the Base: Sautéed Cabbage
The foundation of this Keto Cabbage Roll Casserole is the sautéed cabbage, which adds depth and a subtle sweetness to the dish. Start by chopping a large head of cabbage into bite-sized pieces, ensuring even cooking throughout.
In a large skillet, heat a couple of tablespoons of olive oil over medium heat. Once the oil is shimmering, add the chopped cabbage. Sauté it for about 5-7 minutes, stirring occasionally, until it becomes tender and slightly caramelized. This initial step sets the stage for the layers of flavor to come.
Building Flavor: The Meat Mixture
Next, focus on the savory meat mixture that will complement the cabbage beautifully. In the same skillet used for the cabbage, add diced onions and minced garlic. Sauté these ingredients until the onion turns translucent, which typically takes about 3-4 minutes. This step helps to release the flavors and aroma of the onion and garlic.
Once the onions are ready, incorporate your choice of ground beef or turkey. Cook the meat until browned, breaking it apart with a spatula. After the meat is fully cooked, stir in diced tomatoes, tomato paste, and a blend of spices including oregano and paprika. Let this mixture simmer for a few minutes, allowing the flavors to meld together.
Layering the Casserole
With the cabbage and meat mixtures prepared, it’s time to assemble your casserole. Start by greasing a baking dish to prevent sticking. Begin with a layer of half the sautéed cabbage, spreading it evenly across the bottom.
Next, add the meat mixture on top of the cabbage layer, ensuring it’s spread out evenly. Follow this with the remaining cabbage, finishing off with a generous layer of shredded mozzarella cheese. This cheesy topping will melt and create a delightful crust while baking.
Baking Process: Time to Cook
Preheat your oven to 350°F (175°C) while you prepare the casserole. Once assembled, cover the dish with aluminum foil to keep the moisture in. Bake for approximately 30 minutes, allowing the flavors to combine and the dish to heat through.
After the initial baking time, remove the foil and bake for an additional 10-15 minutes. This step is crucial for ensuring that the cheese on top becomes bubbling and golden brown, adding an appealing finish to the casserole.
Serving Suggestions and Tips
Once baked, let the casserole cool for a few minutes before slicing. This resting period allows the layers to set, making it easier to serve. When ready to enjoy, consider garnishing with a sprinkle of fresh parsley for a pop of color and freshness.
This dish is ideal for meal prep, as it can be stored in the refrigerator and reheated later. It also pairs well with a simple side salad for a complete meal. The combination of tender cabbage, seasoned meat, and melted cheese ensures a satisfying dining experience without straying from your low-carb goals.
Nutritional Benefits
This Keto Cabbage Roll Casserole is not just comforting; it’s also packed with nutrients. Each serving contains approximately 350 calories, with a balance of fats and proteins that support a low-carb lifestyle.
With about 20 grams of fat and 30 grams of protein per serving, this casserole provides sustained energy without excess carbohydrates. The inclusion of cabbage also adds fiber, which is essential for a healthy diet.
Delicious Low-Carb Cabbage Roll Casserole
This Keto Cabbage Roll Casserole combines layers of sautéed cabbage, seasoned ground beef or turkey, and a zesty tomato sauce, all topped with melted cheese. It’s savory, filling, and packed with flavors that remind you of the classic dish but without the carbs.
Ingredients
- 1 large head of cabbage, chopped
- 1 lb ground beef or turkey
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes
- 1 can (6 oz) tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 cups shredded mozzarella cheese
- 2 tablespoons olive oil
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C).
- Cook the Cabbage: In a large skillet, heat olive oil over medium heat. Add chopped cabbage and sauté until tender, about 5-7 minutes. Remove and set aside.
- Prepare the Meat Mixture: In the same skillet, add diced onion and minced garlic. Sauté until onion is translucent. Add ground beef or turkey, cooking until browned. Stir in diced tomatoes, tomato paste, oregano, paprika, salt, and pepper. Let simmer for about 5 minutes.
- Layer the Casserole: In a greased baking dish, layer half of the cooked cabbage. Top with the meat mixture and then the remaining cabbage. Sprinkle the shredded mozzarella cheese on top.
- Bake: Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and golden.
- Serve: Let the casserole cool for a few minutes before slicing. Serve warm and enjoy!
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Servings: 6 servings
- Calories: 350kcal
- Fat: 20g
- Protein: 30g
- Carbohydrates: 8g