Free Printable: Low Carb & Keto Food List

• How To Make Keto Cabbage Rolls
• Are Cabbage Rolls Low Carb?
• How Many Carbs In Cabbage Rolls Without Rice?
• Can You Make Them Ahead?
• Can You Freeze Cabbage Rolls Without Rice?
• Serving Ideas
• More Keto Cabbage Recipes
• Keto Cabbage Rolls Recipe card
• Recipe Reviews

It’s a classic reinvented! My keto cabbage rolls recipe utilizes cauliflower rice, and makes these low carb cabbage rolls without rice just as satisfying as the original version. With a savory beef filling (much like keto meatloaf ) stuffed in a cabbage leaf, it’s so simple and comforting. Make a big batch of these keto stuffed cabbage rolls for a warm and cozy winter dinner. It’s a classic for a reason!

How To Make Keto Cabbage Rolls

This keto stuffed cabbage rolls recipe has a fair amount of steps, but it’s nothing too hard or complicated!

Here’s how to make keto stuffed cabbage rolls:

• Cook the cabbage and peel away the leaves. We need to soften the cabbage leaves so that we can stuff and roll them. They just need to boil until soft, then you can let them cool and peel them. To peel, flip the head of cabbage over and use a knife to cut them away from the core. Then, gently peel the leaves by sliding your hand between the outer leaf and the cabbage inside. The leaves may break if you just try to peel away, so sliding your hand in between helps to avoid this.

TIP: If you find that the inner leaves aren’t soft enough to peel away without breaking , simply peel off the softened outer leaves and boil the remaining inner cabbage for a few more minutes until soft.

• Make cauliflower rice . Stir fry the cauliflower rice for a few minutes to soften it up. Here’s a full guide for how to cook cauliflower rice if you need a refresher.
• Make cabbage roll recipe filling (without rice, of course) . In a large bowl, combine ground beef, diced tomatoes, egg, minced garlic, Italian seasoning, sea salt, and black pepper. Mix until just combined. Then, stir in the cooked cauliflower rice.

NOTE: Unlike traditional cabbage rolls that sometimes use uncooked rice, we cook the cauliflower rice first. This prevents the mixture from getting too watery later during baking.

• Prep keto stuffed cabbage rolls baking dish . Spread some tomato sauce into a large baking casserole dish.
• Assemble keto stuffed cabbage rolls . Cut a “V” shape in each cabbage leaf to remove the firm stem – this allows the cabbage rolls to roll easily. Place some of the beef mixture into a log shape at the end of a cabbage leaf.

Fold in the sides, then roll up like a burrito…

• Place the rolls into the baking dish . Place cabbage roll, seam side down, into the baking dish. Repeat to make 12 rolls.

• Add more sauce on top.

• Bake best cabbage roll recipe . Spoon the remaining sauce over cabbage rolls, cover dish tightly with foil, and bake until cooked through.

Are Cabbage Rolls Low Carb?

Yes, this healthy cabbage rolls without rice recipe is low carb. Most cabbage rolls recipes are not low carb as they are made with rice.

We swapped out the rice in these low carb cabbage rolls with cauliflower rice. Such an easy swap and it makes cabbage rolls on keto totally doable!

How Many Carbs In Cabbage Rolls Without Rice?

Each serving of low carb stuffed cabbage rolls has 10 grams net carbs (that’s for 2 of them). While this is on the higher side for a keto meal, it’s doable for most people aiming for 20-30 grams per day, and is very filling.

There are 481 calories in cabbage rolls without rice. They are keto, low carb, paleo, and whole30!

Can You Make Them Ahead?

Yes, you can make this keto cabbage rolls recipe ahead of time. There are a few options. You can prep the components, and then assemble right before baking, or you can assemble the entire pan of easy keto cabbage rolls and store in the refrigerator for 1-2 days. Bake as directed.

You can also freeze these keto friendly stuffed cabbage rolls…

Can You Freeze Cabbage Rolls Without Rice?

Yes, you can definitely freeze this stuffed cabbage rolls recipe! After assembling the keto stuffed cabbage rolls, but before the final baking step, let cool and cover tightly with aluminum foil. Then freeze for 2-3 months.

When ready to serve, let thaw overnight in the fridge and bake as directed. If it’s still a bit frozen, you may need to add a little cooking time to ensure the beef is cooked through.

Freezing leftovers after baking is perfectly fine too. Just reheat and eat!

Serving Ideas

This low carb cabbage roll recipe doesn’t need much on the side, but I do love to serve it with some low carb keto bread to sop up the sauce! Here are a few to try:

• Low Carb Coconut Flour Bread – This is a great nut-free option for low carb bread!
• 90 Second Bread – If you forgot about the bread…no worries! This one comes together in just a few minutes!
• Low Carb Garlic Bread – The ultimate side dish and you can pack in even MORE vegetables into this meal.
• 5-Ingredient Paleo Bread – This bread is always a big hit, it’s similar to a classic white bread.

More Keto Cabbage Recipes

If you like these low carb stuffed cabbage rolls, you’ll also love these other low carb cabbage recipes

• Cabbage Roll Casserole – Very similar, but in casserole form and a bit faster prep time since you don’t have to roll up the cabbage rolls.
• Roasted Cabbage Steaks – A super easy way to enjoy cabbage, grilled or roasted!
• Asian Cabbage Salad – So refreshing, plus it stores very well.
• Keto Corned Beef & Cabbage – An all-in-one meal in your pressure cooker, great for holidays or weeknights.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 head Cabbage ▢
• 1 lb Ground beef ▢
• 1 14.5-oz can Diced tomatoes (drained) ▢
• 1 large Egg ▢
• 4 cloves Garlic (minced) ▢
• 2 tsp Italian seasoning ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1 cup Cauliflower rice ▢
• 1 15-oz can Tomato sauce ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C).
2. Bring a large pot of water to a boil. Add the head of cabbage into the boiling water, immersing fully. Boil for 5-8 minutes , just until the leaves are soft enough to bend. They will turn bright green and the outer leaves might come off, which is okay and you can fish them out.
3. Remove the cabbage from the boiling water. Set aside to cool. Leave the hot water in the pot for now, you might need it again later when peeling the cabbage leaves.
4. Meanwhile, stir fry the cauliflower rice for a few minutes according to the instructions here .
5. In a large bowl, combine the ground beef, diced tomatoes, egg, minced garlic, Italian seasoning, sea salt, and black pepper. Mix until just combined, but don’t over-mix. Fold in the cooked cauliflower rice. Set aside.
6. Spread half the tomato sauce in a large rectangular or oval ceramic baking dish. Set aside.
7. Carefully peel the leaves from the cabbage. To do this, flip cabbage over so core side is up, and cut the leaves one-by-one from the core, then carefully peel (they are fragile). Instead of peeling leaves back, slide your fingers between the layers of cabbage to release them. The leaves on the outside will be very soft and easier to peel, but inside they may be firmer. If they are too firm and crisp to bend, you can return the partially peeled cabbage to boiling water for a couple more minutes to soften more.
8. Cut the thick rib from the center of each cabbage leaf, cutting in a “V” shape. Place 1/3 cup (67 grams) beef mixture into a log shape at one end of a cabbage leaf. Fold in the sides, then roll up, like a burrito. Place the cabbage roll, seam side down, into the baking dish over the sauce. Repeat to make 12 cabbage rolls. (If the inner leaves are too small, you may need to use two to overlap them to fit the filling.)
9. Spoon the remaining tomato sauce over the cabbage rolls. Cover the baking dish tightly with foil.Bake for 1 hour , or until the beef is cooked through.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 2 cabbage rolls

📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Low Carb Keto Cabbage Rolls Recipe Without Rice

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Cabbage Rolls

Make cabbage rolls without rice that are just as delicious! This easy, whole30, low carb keto cabbage rolls recipe is comfort food reimagined.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/low-carb-keto-cabbage-rolls-recipe/

Ingredients

• 1 head Cabbage
• 1 lb Ground beef
• 1 14.5-oz can Diced tomatoes (drained)
• 1 large Egg
• 4 cloves Garlic (minced)
• 2 tsp Italian seasoning
• 1 tsp Sea salt
• 1/4 tsp Black pepper
• 1 cup Cauliflower rice
• 1 15-oz can Tomato sauce

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C).
2. Bring a large pot of water to a boil. Add the head of cabbage into the boiling water, immersing fully. Boil for 5-8 minutes , just until the leaves are soft enough to bend. They will turn bright green and the outer leaves might come off, which is okay and you can fish them out.
3. Remove the cabbage from the boiling water. Set aside to cool. Leave the hot water in the pot for now, you might need it again later when peeling the cabbage leaves.
4. Meanwhile, stir fry the cauliflower rice for a few minutes according to the instructions here .
5. In a large bowl, combine the ground beef, diced tomatoes, egg, minced garlic, Italian seasoning, sea salt, and black pepper. Mix until just combined, but don’t over-mix. Fold in the cooked cauliflower rice. Set aside.
6. Spread half the tomato sauce in a large rectangular or oval ceramic baking dish. Set aside.
7. Carefully peel the leaves from the cabbage. To do this, flip cabbage over so core side is up, and cut the leaves one-by-one from the core, then carefully peel (they are fragile). Instead of peeling leaves back, slide your fingers between the layers of cabbage to release them. The leaves on the outside will be very soft and easier to peel, but inside they may be firmer. If they are too firm and crisp to bend, you can return the partially peeled cabbage to boiling water for a couple more minutes to soften more.
8. Cut the thick rib from the center of each cabbage leaf, cutting in a “V” shape. Place 1/3 cup (67 grams) beef mixture into a log shape at one end of a cabbage leaf. Fold in the sides, then roll up, like a burrito. Place the cabbage roll, seam side down, into the baking dish over the sauce. Repeat to make 12 cabbage rolls. (If the inner leaves are too small, you may need to use two to overlap them to fit the filling.)
9. Spoon the remaining tomato sauce over the cabbage rolls. Cover the baking dish tightly with foil.Bake for 1 hour , or until the beef is cooked through.

Maya’s Recipe Notes

Serving size: 2 cabbage rolls

📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)