Diabetic-Friendly Stuffed Cabbage Rolls

Description

These diabetic-friendly stuffed cabbage rolls are tender cabbage leaves filled with a lean protein and vegetable mixture, then simmered in a low-sugar tomato sauce. The recipe avoids refined sugars and uses high-fiber ingredients to support stable blood glucose levels. Perfect for anyone looking for a hearty, comforting dish that fits into a balanced diabetic diet.

Ingredients

Servings: 6 (makes about 12 rolls)

For the Cabbage Rolls

• 1 large green cabbage

• 1 lb (450g) lean ground turkey or very lean ground beef (92–96% lean)

• ½ cup cooked brown rice or quinoa

• 1 small onion, finely diced

• 2 cloves garlic, minced

• 1 medium carrot, grated

• 1 egg (optional—can omit for lower cholesterol; mixture still binds well)

• 1 tsp dried oregano

• 1 tsp dried basil

• ½ tsp paprika

• ¼–½ tsp black pepper

• ½ tsp salt (or salt substitute)

For the Tomato Sauce

• 1 can (14–15 oz) no-salt-added crushed tomatoes

• 1 tbsp tomato paste

• 1 cup low-sodium chicken broth

• 1 tbsp olive oil

• 1 tsp apple cider vinegar

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp paprika

• Pinch of stevia/erythritol optional (balances acidity without adding sugar)

Instructions

1. Prepare the Cabbage

1. Bring a large pot of water to boil.

2. Core the cabbage and place it in the boiling water for 5–7 minutes.

3. Remove leaves as they soften. Set aside 12 large leaves.

2. Mix the Filling

1. In a bowl, combine turkey/beef, cooked brown rice, onion, garlic, carrot, egg (if using), and seasonings.

2. Mix gently until combined—do not overwork.

3. Roll the Cabbage

1. Place about 2–3 tbsp of filling onto each leaf.

2. Fold sides in and roll tightly.

3. Place seam-side down in a baking dish or large pot.

4. Make the Sauce

1. In a saucepan, heat olive oil.

2. Add crushed tomatoes, broth, tomato paste, vinegar, and spices.

3. Simmer for 10 minutes.

5. Cook the Rolls

Option A: Bake

• Pour sauce over rolls.

• Cover with foil and bake at 350°F (175°C) for 60–75 minutes.

Option B: Stove

• Place rolls tightly in pot, pour sauce, cover, and simmer 45–60 minutes.

Chef’s Notes

• Using lean meat + fiber from cabbage and brown rice keeps the dish filling without spiking blood sugar.

• Tomato sauce is naturally sweet; avoid store-bought sauces with added sugar.

• You can substitute cauliflower rice for even lower carbs.

Tips for Diabetics

• Pair with non-starchy vegetables (salad, steamed broccoli) to keep the total carb load balanced.

• Portion control is important: 2 rolls = 1 serving.

• Choose no-salt-added canned products to control sodium.

• Avoid white rice filling—brown rice or quinoa maintains better blood glucose.

Servings

• 6 servings

• 2 rolls per serving

Approximate Nutrition (per serving, 2 rolls)

Values can vary based on ingredients.

• Calories: ~240

• Carbs: 18–20g

• Fiber: 4–5g

• Protein: 22–24g

• Fat: 7–9g

• Sodium: 320–400 mg

• Added Sugar: 0g

• Net Carbs: ~14–16g

Health Benefits

• Low glycemic impact: High fiber from cabbage + whole grains slows sugar absorption.

• Heart-healthy: Low saturated fat when using lean meat.

• High protein: Supports satiety and helps maintain stable blood sugar.

• Nutrient-dense: Cabbage provides vitamin C, K, antioxidants, and anti-inflammatory compounds.

Q & A

Q1: Can I make this fully low-carb?

Yes—swap brown rice for cauliflower rice. This reduces carbs by ~10g per serving.

Q2: Can I make these ahead?

Absolutely. Prepare rolls and sauce, refrigerate up to 48 hours or freeze up to 3 months.

Q3: Are these safe for someone with type 2 diabetes?

Yes, the recipe is designed to be low-carb, low-sodium, and balanced in protein and fiber. Always adjust based on your dietary plan.

Q4: Can I use ground chicken or plant-based meat?

Yes—ground chicken works well. Plant-based meat is okay if low in sodium and carbs.

Q5: What can I serve these with?

A side salad, roasted vegetables, or steamed greens keeps the meal balanced.