If you’re looking for healthy cabbage rolls that still taste like the real thing, this version keeps it simple and balanced. These cabbage rolls are made with ground meat, rice, and vegetables, wrapped in soft cabbage leaves and slowly cooked for a rich flavor. They’re naturally gluten-free and dairy-free, and made with whole ingredients, no fillers or heavy sauces making it a great option for a balanced lunch / dinner or meal prep.

I also use the same filling for stuffed peppers, which is a great option when you have extra filling.

If you prefer a quicker version, try this lazy cabbage roll casserole. It gives you similar flavors in about half the time.

Are Cabbage Rolls Healthy?

Cabbage rolls can be a very balanced and nourishing meal, especially when made with simple ingredients and a lighter approach.

In this version:

• cabbage provides fiber and antioxidants
• ground meat adds protein and satiety
• rice or grains add energy and structure
• the dish is naturally gluten-free and dairy-free

They pair well with cooked vegetables, fermented vegetables, or a simple side like this lacto-fermented carrot salad or this beet salad with sauerkraut (vinaigrette).

Compared to traditional recipes, this version uses less fat and avoids processed ingredients, which makes it feel lighter while still being filling.

Also, if you’re new to this way of eating, my Gluten-Free Dairy-Free 101 Guide can help make the transition feel less overwhelming.

Are These Cabbage Rolls High in Protein?

Yes, they can be. The ground meat provides a solid source of protein, which helps make the meal more filling and steady. If you want to increase protein further, you can slightly reduce rice and increase meat ratio.

How To Make Healthy Cabbage Rolls

While this seems to be an easy recipe for rolled cabbage, it does take a bit of time. So make sure you have about 2 hour to prep and bake your dish.

Step 1. Prepare The Rice

• Place the rice in a bowl and add water to soak overnight.
• If you don’t have time, just rinse it several times until the water is clear and let it soak for at least an hour until you gather and prepare the rest of the ingredients.

RICE PREP TIP: Soak the rice overnight. Besides removing the impurities it will also help the rice “puff up” so it could cook faster.

Step 2. Prepare The Cabbage

• Boil the cabbage. Submerge the entire cabbage head into a large pot with boiling water (for about 3-4 minutes). See video below for visual help. Since I don’t have pickled cabbage (that’s what is preferred) I’m adding some vinegar to the boiling water to give it a little kick.
• Then, peel the leaves off, one at a time.

TIP: Freezing a head of cabbage overnight then thawing it makes for a more pliable cabbage leaf.

CABBAGE TIP: For the best tasting cabbage rolls, use the leaves of a pickled cabbage head (like sauerkraut), if you don’t have any, fresh cabbage is the best next alternative.

Step 3. Prep and Mix the filling ingredients

• In a skillet over medium heat, sauté onions, garlic, carrots until lightly soft, add the spices, herbs, and the ground beef. Last add the soaked rice and cook for 1-2 minutes.
• Next add half of the crushed tomatoes to the mixture. Mix to combine. Set aside to cool.

TOMATO SAUCE TIP: The key to brightening the taste of these stuffed cabbage rolls is to add acid, hence the tomatoes do a really great job. Alternatively you can use tomato juice or fresh chopped tomatoes (but you need a lot). Or you can make a flavored tomato sauce by using spices.

Step 4. Fill and roll each leaf

• To stuff the cabbage leaves, lay down a single large leaf and place about a 1/3 to 1/2 cup of the filling in the lower third of the leave, fold the sides and roll (this way you’ll get huge rolls). 
• If you prefer smaller rolls then cut the leaf in smaller parts, and use less filing (see video).

Step 5. Place in a pot or baking dish

• In a large deep dish (I’m using a 3-quart round glass dish) place the stuffed cabbage rolls on the bottom, and continue by adding layers.
• Once full. Pour the remaining half of the jar of crushed tomatoes (or diced tomatoes) on top. Alternatively use water and lemon juice or vegetable broth. Some people try to add a lot of liquid so they are covered, but I find this unnecessary as the steam fill circulate inside and provide enough moisture. Just add enough liquid to help the rice puff.
• Cover with the remaining cabbage leaves to seal moisture and cover with a lid.

If you are sensitive to nightshades skip the tomato sauce, use vegetable broth or just a little water with lemon juice.

Step 6. Bake / Cook slowly until tender

• Cover and bake at 350°F (175°C) for about 1 hour 30-45 minutes, or until the filling is fully cooked (the wild rice has puffed / cracked open). It has a longer cooking time than the regular rice.
• Remove from the oven and allow to sit covered for 30 minutes before serving. It will continue to cook and build some flavor. It will taste even better the next day.

More Healthy Gluten Free/Dairy Free Dinners