Tender cabbage leaves wrapped around a flavorful high-protein chicken and cottage cheese filling, baked in a rich tomato-garlic sauce. These are hearty, comforting, and great for meal prep.

Protein note: About 22 g protein per serving is an estimate and depends on the exact brands and serving size.

Ingredients

For the Cabbage Rolls

• 1 large green cabbage
• 1 lb (450 g) lean ground chicken or turkey
• 1 cup (225 g) low-fat cottage cheese
• 1 large egg
• ½ cup finely diced onion
• 2 cloves garlic, minced
• ½ cup cooked brown rice or cauliflower rice
• ¼ cup chopped fresh parsley
• 1 tsp Italian seasoning
• 1 tsp smoked paprika
• ½ tsp onion powder
• ½ tsp garlic powder
• ½ tsp salt
• ¼ tsp black pepper
• ¼ tsp red pepper flakes, optional
• ¼ cup grated Parmesan cheese

For the Tomato Sauce

• 2 cups (480 ml) crushed tomatoes
• 1 tbsp tomato paste
• ½ cup low-sodium chicken broth or water
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• ½ tsp smoked paprika
• ½ tsp salt
• ¼ tsp black pepper
• 1 tsp olive oil
• 1 tsp honey or maple syrup, optional, to balance acidity

Optional Topping

• ¼ cup shredded mozzarella
• Fresh parsley
• Grated Parmesan
• Red pepper flakes

 Instructions

1. Prepare the Cabbage

Bring a large pot of water to a boil.

Remove any damaged outer cabbage leaves.

Using a sharp knife, carefully cut around the core at the bottom of the cabbage.

Place the whole cabbage into the boiling water.

Cook for approximately 2–3 minutes, then carefully remove the softened outer leaves with tongs.

Return the cabbage to the water and continue removing leaves as they soften.

You will need approximately 12–14 large leaves.

Place the cabbage leaves on a clean towel or tray to drain.

Tip

Don’t overcook the leaves. They should be flexible enough to roll without tearing.

2. Trim the Cabbage Leaves

Once cool enough to handle, inspect each leaf.

If the center rib is very thick, carefully shave down the thickest portion with a knife.

This makes the leaves much easier to roll.

3. Prepare the High-Protein Filling

In a large bowl, combine:

• Ground chicken or turkey
• Cottage cheese
• Egg
• Diced onion
• Garlic
• Cooked brown rice or cauliflower rice
• Parmesan
• Parsley
• Italian seasoning
• Smoked paprika
• Onion powder
• Garlic powder
• Salt
• Black pepper
• Red pepper flakes

Mix gently until everything is evenly combined.

Avoid aggressively overmixing the meat, which can make the filling dense.

4. Make the Tomato Sauce

Heat olive oil in a saucepan over medium heat.

Add minced garlic and cook for about 30 seconds.

Add:

• Crushed tomatoes
• Tomato paste
• Chicken broth
• Italian seasoning
• Smoked paprika
• Salt
• Black pepper

Stir well.

Simmer for 5–7 minutes.

Taste and add a small amount of honey or maple syrup if the tomatoes are particularly acidic.

5. Assemble the Cabbage Rolls

Preheat the oven to 375°F (190°C).

Spread about ½ cup of tomato sauce across the bottom of a 9×13-inch baking dish.

Place one cabbage leaf on a work surface.

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

Fold the sides inward.

Then roll the cabbage forward tightly, like a burrito, until the filling is enclosed.

Place the roll seam-side down in the baking dish.

Repeat with the remaining leaves and filling.

6. Add the Sauce

Pour the remaining tomato sauce evenly over the cabbage rolls.

Make sure most of the rolls are covered with sauce so they remain moist while baking.

Cover the baking dish tightly with aluminum foil.

7. Bake

Bake covered for approximately 35 minutes.

Remove the foil.

If desired, sprinkle the top with mozzarella and Parmesan.

Return to the oven and bake uncovered for another 10–15 minutes, until the cabbage is tender and the filling is fully cooked.

The chicken or turkey filling should reach 165°F (74°C) internally.

8. Rest & Serve

Remove the dish from the oven and let the cabbage rolls rest for about 5–10 minutes.

Garnish with fresh parsley and a sprinkle of Parmesan or red pepper flakes.

Serve warm with extra tomato sauce spooned over the top.

 Serving Ideas

These cabbage rolls pair nicely with:

• Simple green salad
• Roasted vegetables
• Steamed broccoli
• Cucumber-tomato salad
• Greek yogurt with herbs
• Roasted potatoes
• Cauliflower mash

Tips for the Best Cabbage Rolls

Don’t overfill: Too much filling makes the rolls difficult to close.

Use cooked rice: If using brown rice, cook it completely before adding it to the filling.

Keep the rolls snug: Arrange them close together so they don’t open while baking.

Use plenty of sauce: It prevents the cabbage from drying out.

Rest before serving: A short resting period helps the filling stay together when sliced.

 Storage & Meal Prep

Refrigerator

Store cooled cabbage rolls in an airtight container for up to 3–4 days.

Freezer

Allow them to cool completely, then freeze in a freezer-safe container with some tomato sauce.

They can generally be frozen for up to 2–3 months.

Thaw overnight in the refrigerator and reheat until thoroughly hot.

 Q&A

Q: How much protein is in each cabbage roll?

A: The exact amount depends on the ingredients and serving size. With lean ground chicken/turkey and cottage cheese, this recipe can provide approximately 22 g protein per serving when divided appropriately.

Q: Can I use ground beef?

Yes. Lean ground beef works well, although the nutrition profile will be different.

Q: Can I use cauliflower rice?

Absolutely. Replace the brown rice with cauliflower rice for a lower-carbohydrate version.

Q: Can I make these without cottage cheese?

Yes. You can replace it with ricotta or additional lean ground meat, although the protein and texture will change.

Q: Can I use red cabbage?

You can, but green cabbage is generally easier to roll and has a milder flavor.

Q: Can I prepare them ahead of time?

Yes. Assemble the rolls, cover them, and refrigerate them for up to 24 hours before baking.

Q: How do I know they’re done?

The cabbage should be tender and the meat filling should reach 165°F (74°C) in the center.

Q: Can I make them spicy?

Yes. Add extra red pepper flakes, diced jalapeño, or a little hot sauce to the filling or tomato sauce.

 Quick Recipe Card

Prep: 30 minutes
Bake: 45–50 minutes
Total: About 1 hour 20 minutes
Servings: 6
Protein: ~22 g per serving, depending on ingredients and portion size
Main ingredients: Cabbage + lean chicken/turkey + cottage cheese + tomato sauce

Tender cabbage + creamy high-protein filling + rich tomato sauce = a comforting, protein-packed dinner.