As much as I value hitting my protein and fiber goals, I’m not the type to spend hours in the kitchen or hundreds of extra dollars on groceries.
That’s why this five-ingredient dinner recipe caught my eye, but I didn’t expect such a quick and lazy meal to become one of my all-time favorites.
Traditional cabbage rolls are tasty, but they’re often time-intensive to make, heavy on meat and rice, and lacking in the veggie department. Recipe blogger That Low Carb Life’s unstuffed version inspired me to create my own — and honestly, it’s better than regular cabbage rolls.
With the addition of cauliflower rice, my twist has even more texture, volume, and nutrition, leaving me satisfied without feeling stuffed.
Here’s how to make my deconstructed cabbage rolls, which require five simple ingredients.
The simple dish comes together in just 30 minutes
With little prep and a short cook time, this recipe is great for busy weeknights. After 10 minutes of prepping, this dish simmers for 20 minutes — it’s basically a 30-minute meal.
Everything is done in one pan, too, meaning there’s minimal cleanup.
The dish’s five key ingredients are lean ground beef, onion, cabbage, marinara sauce, and cauliflower rice. Although I like to use garlic powder and pepper to season my dish, you can use whatever you like.
My recipe makes four to five heaping servings, which is ideal for meal prep.
I think this bowl actually tastes better the next day, thanks to the flavors melding overnight. It can be reheated in the microwave, though I like eating this dish cold, especially on warmer days.
The star of this dish is cheap, and one dietitian loves its combo of protein, fiber, and nutrients
Although veggie-packed dinners can be expensive, cabbage is one of the most affordable options. Last time I made this meal, it cost $2.79 per serving, with most of the cost going toward organic, grass-fed beef (my personal preference).
When I shared this recipe with registered dietitian Amanda Sauceda, she told me it “ticks the boxes for being high in protein and fiber.
“Any time you’re looking for a meal that’s both satisfying and filling, you want to pair protein with fiber,” she added.
She explained that protein is the most significant contributor to fullness. Fiber helps to slow digestion, further promoting satiety.
With an estimated 28 grams of protein and 12 grams of fiber per serving, this meal is indeed ultra-satisfying.
She also liked that the onions contain gut-boosting prebiotics. Combined with vitamins A, C, and K from the other veggies and iron from the beef, this meal is a nutritional powerhouse.
The recipe is also really easy to customize
Fibermaxxing — or incorporating lots of fiber in your diet — is a big trend lately, so if 12 grams of fiber isn’t enough for you, you can amp it up with a few simple swaps.
Another registered dietitian I spoke to, Cara Harbstreet, recommends substituting some of the cauliflower rice with pearled barley, since it offers more fiber per cup.
“The cauliflower rice adds vegetables, which is something else most of us aren’t eating enough of,” she said. “Try a 50-50 blend using both cauliflower rice and cooked pearled barley. It’s a best-of-both-worlds approach.”
Additionally, she suggests incorporating white beans into the sauce, even though it requires a blender and a few extra steps. Not only would beans make the dish creamier, but they would also add volume and extra fiber.
All in all, I say this dish deserves a spot in any weekly rotation
Deconstructed cabbage rolls are the ultimate feel-good dish.
This recipe has macros like a salad, but comes in a cozy, saucy form. Plus, I find cooked veggies easier to digest than raw lettuce.
That said, if you’re new to having a lot of fiber in your diet, Sauceda advises consuming this in small portions to start.
Too much too soon can contribute to digestive discomfort. Slowly increasing your fiber intake yields the benefits of fiber without the tummy issues.
Ultimately, I’m still waiting to tire of this recipe, but I don’t think I ever will.
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