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Photo:Photographer: Grant Webster; Food Stylist: Holly Dreesman; Prop Stylist: Joseph Wanek,
Photographer: Grant Webster; Food Stylist: Holly Dreesman; Prop Stylist: Joseph Wanek,
Active Time:35 minsTotal Time:1 hrServings:8Jump to Nutrition Facts
Active Time:35 minsTotal Time:1 hrServings:8
Active Time:35 mins
Active Time:
35 mins
Total Time:1 hr
Total Time:
1 hr
Servings:8
Servings:
8
Jump to Nutrition Facts
Jump to recipeIf you need a comforting dish that’s nutritious, can feed a crowd and is easy to pull together, then ourCabbage Roll Casseroleis for you. It has all of the components and flavors of traditional cabbage rolls, but skips the rolling! Turning this beloved dish into a layered casserole means less work for you, but without compromising on flavor. Plus, you’ll still get the health benefits that come with all of thatcruciferous cabbage! Continue reading to discover how to prepare this tasty recipe, along with nutrition tips, advice from our test kitchen and more.How to Make Cabbage Roll Casserole1. Don’t Rinse the RiceWhite rice has a layer of surface starch that is sometimes rinsed to make the rice less sticky. We opt for not rinsing for this recipe, because the added starch helps thicken the filling. But if you want to rinse your rice anyway, go for it! A quick rinse under running water should leave enough starch in place to provide sufficient thickening for the filling.2. Keep the Simmer GoingFrom gas to electric to induction, stovetops vary. Because of that, it helps to know your stove so that you can make the necessary adjustments. For this recipe, it’s important that your rice simmers to cook properly. This is a temperature that is just below a boil, where the liquid is moving and just a few bubbles come to the surface. To maintain it, you may need to adjust your burner level during cooking. Check and make sure your rice is at a simmer each time before stirring to see if you should increase or decrease the heat.3. Use a Large Skillet for the CabbageThis recipe calls for 8 cups of chopped cabbage. That’s a large amount that won’t work in a small skillet. We recommend using at least a 12-inch skillet, and if you have something bigger, that will work too. Keep in mind that a larger surface area will help speed up the cooking process, so adjust your time accordingly.4. Build the Casserole EfficientlyMuch of cooking involves efficiency. When it comes time to build the casserole, consider setting the ingredients in the order they should be added near the empty casserole dish. This way you’ll have a streamlined approach to layering the dish, which means you can get dinner on the table faster.Variations to TryChoose another meat or meat alternative.You can use lean ground pork, lamb, ground turkey, chicken or even a meat substitute in place of the beef. Ground meats can be cooked following the recipe instructions. For meat substitutes, consider the package directions before proceeding with the recipe.Swap up the herbs and spices.Instead of dried dill, add flavor to the cabbage with another dried herb like rosemary or thyme, or opt for spice! Try chili powder or smoked paprika in place of the crushed red pepper for a different spin on the flavors.Use a different cheese.We like tangy Cheddar cheese in our cabbage roll casserole, especially sharp varieties, but any cheese that melts well—like Monterey Jack, pepper Jack or provolone—would work too.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!We call for long-grain white rice in our filling. White rice cooks faster than brown, and the starch from the rice helps thicken the filling. Because white rice cooks faster, the other ingredients that cook with it won’t overcook.Usewhite or yellow onion. While we don’t call for a specific type of onion for this dish, we recommend using either a white or yellow onion. For best results, cut it into similarly sized pieces so that they cook evenly.No broth? No problem! We love the added flavor you get from using beef or chicken broth, but if you forget it or don’t have any on hand, using water is a fine substitution.If you have fresh dill on hand, use it! Substitute 1 tablespoon of finely chopped dill for the 2 teaspoons of dried dill.Nutrition NotesCabbageis a cruciferous vegetable that has been linked to possible protection against certain cancers. It is also beneficial for gut health, providing prebiotics and fiber.Aromatics, likeonionsandgarlic, add flavor, and they also contain antioxidants that can protect against inflammation and boost immunity.Swapping out regular broth forlow-sodium brothis aneasy way to cut sodium from your diet. Regular broth can contain up to 800 milligrams sodium per 1-cup serving. Low-sodium varieties can be as low as 150 mg per 1-cup serving, so be sure to read the labels!Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
Jump to recipe
If you need a comforting dish that’s nutritious, can feed a crowd and is easy to pull together, then ourCabbage Roll Casseroleis for you. It has all of the components and flavors of traditional cabbage rolls, but skips the rolling! Turning this beloved dish into a layered casserole means less work for you, but without compromising on flavor. Plus, you’ll still get the health benefits that come with all of thatcruciferous cabbage! Continue reading to discover how to prepare this tasty recipe, along with nutrition tips, advice from our test kitchen and more.How to Make Cabbage Roll Casserole1. Don’t Rinse the RiceWhite rice has a layer of surface starch that is sometimes rinsed to make the rice less sticky. We opt for not rinsing for this recipe, because the added starch helps thicken the filling. But if you want to rinse your rice anyway, go for it! A quick rinse under running water should leave enough starch in place to provide sufficient thickening for the filling.2. Keep the Simmer GoingFrom gas to electric to induction, stovetops vary. Because of that, it helps to know your stove so that you can make the necessary adjustments. For this recipe, it’s important that your rice simmers to cook properly. This is a temperature that is just below a boil, where the liquid is moving and just a few bubbles come to the surface. To maintain it, you may need to adjust your burner level during cooking. Check and make sure your rice is at a simmer each time before stirring to see if you should increase or decrease the heat.3. Use a Large Skillet for the CabbageThis recipe calls for 8 cups of chopped cabbage. That’s a large amount that won’t work in a small skillet. We recommend using at least a 12-inch skillet, and if you have something bigger, that will work too. Keep in mind that a larger surface area will help speed up the cooking process, so adjust your time accordingly.4. Build the Casserole EfficientlyMuch of cooking involves efficiency. When it comes time to build the casserole, consider setting the ingredients in the order they should be added near the empty casserole dish. This way you’ll have a streamlined approach to layering the dish, which means you can get dinner on the table faster.Variations to TryChoose another meat or meat alternative.You can use lean ground pork, lamb, ground turkey, chicken or even a meat substitute in place of the beef. Ground meats can be cooked following the recipe instructions. For meat substitutes, consider the package directions before proceeding with the recipe.Swap up the herbs and spices.Instead of dried dill, add flavor to the cabbage with another dried herb like rosemary or thyme, or opt for spice! Try chili powder or smoked paprika in place of the crushed red pepper for a different spin on the flavors.Use a different cheese.We like tangy Cheddar cheese in our cabbage roll casserole, especially sharp varieties, but any cheese that melts well—like Monterey Jack, pepper Jack or provolone—would work too.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!We call for long-grain white rice in our filling. White rice cooks faster than brown, and the starch from the rice helps thicken the filling. Because white rice cooks faster, the other ingredients that cook with it won’t overcook.Usewhite or yellow onion. While we don’t call for a specific type of onion for this dish, we recommend using either a white or yellow onion. For best results, cut it into similarly sized pieces so that they cook evenly.No broth? No problem! We love the added flavor you get from using beef or chicken broth, but if you forget it or don’t have any on hand, using water is a fine substitution.If you have fresh dill on hand, use it! Substitute 1 tablespoon of finely chopped dill for the 2 teaspoons of dried dill.Nutrition NotesCabbageis a cruciferous vegetable that has been linked to possible protection against certain cancers. It is also beneficial for gut health, providing prebiotics and fiber.Aromatics, likeonionsandgarlic, add flavor, and they also contain antioxidants that can protect against inflammation and boost immunity.Swapping out regular broth forlow-sodium brothis aneasy way to cut sodium from your diet. Regular broth can contain up to 800 milligrams sodium per 1-cup serving. Low-sodium varieties can be as low as 150 mg per 1-cup serving, so be sure to read the labels!Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
If you need a comforting dish that’s nutritious, can feed a crowd and is easy to pull together, then ourCabbage Roll Casseroleis for you. It has all of the components and flavors of traditional cabbage rolls, but skips the rolling! Turning this beloved dish into a layered casserole means less work for you, but without compromising on flavor. Plus, you’ll still get the health benefits that come with all of thatcruciferous cabbage! Continue reading to discover how to prepare this tasty recipe, along with nutrition tips, advice from our test kitchen and more.
How to Make Cabbage Roll Casserole
1. Don’t Rinse the Rice
White rice has a layer of surface starch that is sometimes rinsed to make the rice less sticky. We opt for not rinsing for this recipe, because the added starch helps thicken the filling. But if you want to rinse your rice anyway, go for it! A quick rinse under running water should leave enough starch in place to provide sufficient thickening for the filling.
2. Keep the Simmer Going
From gas to electric to induction, stovetops vary. Because of that, it helps to know your stove so that you can make the necessary adjustments. For this recipe, it’s important that your rice simmers to cook properly. This is a temperature that is just below a boil, where the liquid is moving and just a few bubbles come to the surface. To maintain it, you may need to adjust your burner level during cooking. Check and make sure your rice is at a simmer each time before stirring to see if you should increase or decrease the heat.
3. Use a Large Skillet for the Cabbage
This recipe calls for 8 cups of chopped cabbage. That’s a large amount that won’t work in a small skillet. We recommend using at least a 12-inch skillet, and if you have something bigger, that will work too. Keep in mind that a larger surface area will help speed up the cooking process, so adjust your time accordingly.
4. Build the Casserole Efficiently
Much of cooking involves efficiency. When it comes time to build the casserole, consider setting the ingredients in the order they should be added near the empty casserole dish. This way you’ll have a streamlined approach to layering the dish, which means you can get dinner on the table faster.
Variations to Try
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
Cook Mode(Keep screen awake)Ingredients3tablespoonsextra-virgin olive oil, divided1poundlean ground beef1cupchopped onion3clovesgarlic, minced2cupslow-sodium chickenorbeef broth1(15 ounce) canno-salt-added tomato sauce1cuplong-grain white rice½teaspoonsalt, divided½teaspoonground pepper, divided8cupschopped green cabbage (1 1/4 pounds)2teaspoonsdried dill¼teaspooncrushed red pepper1 ½cupsshredded Cheddar cheese
Cook Mode(Keep screen awake)
Ingredients
3tablespoonsextra-virgin olive oil, divided
1poundlean ground beef
1cupchopped onion
3clovesgarlic, minced
2cupslow-sodium chickenorbeef broth
1(15 ounce) canno-salt-added tomato sauce
1cuplong-grain white rice
½teaspoonsalt, divided
½teaspoonground pepper, divided
8cupschopped green cabbage (1 1/4 pounds)
2teaspoonsdried dill
¼teaspooncrushed red pepper
1 ½cupsshredded Cheddar cheese
Directions
Heat 1 tablespoon oil in a large saucepan over medium heat. Add ground beef and onion; cook, stirring, until the beef is no longer pink, about 5 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in broth, tomato sauce, rice, 1/4 teaspoon salt and 1/4 teaspoon pepper; bring to a simmer. Cover, reduce heat to maintain a simmer and cook, stirring once or twice, until the rice is tender, about 17 minutes (the mixture will be a little saucy). Uncover and remove from heat.
Meanwhile, heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add cabbage, dill, crushed red pepper and the remaining 1/4 teaspoon each salt and pepper. Cook, stirring, until the cabbage is just tender, 5 to 7 minutes. Remove from heat.
Spread half the cabbage in the bottom of the prepared baking dish. Top with half the beef mixture, then half the cheese. Repeat with the remaining cabbage, beef mixture and cheese. Bake until hot and the cheese has melted and started to brown, about 25 minutes.
Equipment
Frequently Asked QuestionsYes! This recipe calls for no ingredients that contain gluten. However, if you’re following a gluten-free diet, be sure to read ingredient packaging for allergen information, as some products are made in facilities that may share equipment with allergen-containing foods.Yes! You can assemble the casserole through Step 4, but don’t bake it. Let it cool completely, then cover and freeze for up to 3 months. The day before you want to serve it, pull the casserole out of the freezer and move it to the refrigerator to thaw.We cook the cabbage in a skillet until just tender before adding it to the baking dish. This helps release some of the water so the casserole doesn’t get soggy as it bakes. Plus, it allows us to flavor the cabbage with spices like crushed red pepper and dried dill.Keep an eye on the clock if you’re serving this at a gathering. It’s best to get the casserole back in the refrigerator as soon as possible, and 2 hours is the maximum; unless it’s a hot day (90°F), then it’s best to get it back in the fridge within an hour.If it’s a hot day, we’d serve the casserole with something light like one of ourLeafy Green Salad. If it’s a chilly day, we’d pair it with comfort foods like ourGarlic Mashed PotatoesandSheet-Pan Roasted Root Vegetables.
Frequently Asked Questions
Yes! This recipe calls for no ingredients that contain gluten. However, if you’re following a gluten-free diet, be sure to read ingredient packaging for allergen information, as some products are made in facilities that may share equipment with allergen-containing foods.
Yes! You can assemble the casserole through Step 4, but don’t bake it. Let it cool completely, then cover and freeze for up to 3 months. The day before you want to serve it, pull the casserole out of the freezer and move it to the refrigerator to thaw.
We cook the cabbage in a skillet until just tender before adding it to the baking dish. This helps release some of the water so the casserole doesn’t get soggy as it bakes. Plus, it allows us to flavor the cabbage with spices like crushed red pepper and dried dill.
Keep an eye on the clock if you’re serving this at a gathering. It’s best to get the casserole back in the refrigerator as soon as possible, and 2 hours is the maximum; unless it’s a hot day (90°F), then it’s best to get it back in the fridge within an hour.
If it’s a hot day, we’d serve the casserole with something light like one of ourLeafy Green Salad. If it’s a chilly day, we’d pair it with comfort foods like ourGarlic Mashed PotatoesandSheet-Pan Roasted Root Vegetables.
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Nutrition Facts(per serving)309Calories18gFat16gCarbs20gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.,
Jan Valdez,
Sara Haas, RDN, LDN,
andLinda Frahm
Linda Frahm
