This Keto Unstuffed Cabbage Roll Soup is a comforting, hearty, low carb meal made easily in your slow cooker, stove top or Instant Pot for any busy weeknight or a cold day!
WHAT IS CABBAGE ROLL SOUP?
Soup recipes are the epitome of winter in my opinion! This unstuffed cabbage soup has been a favorite since I first posted it in January of 2016!!
Cabbage roll soup is essentially deconstructed classic cabbage rolls in soup form!
You may or may not be a cabbage fan, but honestly you must try this great recipe which might just win you over!
One of the most comforting meals on a cold winter's day made in your slow cooker or just simmer in a large pot on the stove, but either way it's a hearty soup for the whole family with all the flavors of traditional cabbage rolls but lots less work.
Often cabbage roll soup has white rice or brown rice in it, but to make this keto friendly, I swapped it out with cauliflower rice.
You will love how thick the texture is because of using riced cauliflower and you'll love how much lower in carbs it is than traditional cabbage roll soup. In fact, I think you'll love it even more than traditional cabbage roll soup with rice!
Carbs in Classic Cabbage Roll Soup
One cup serving, according to Cronometer, has about 31 grams of carbs.
Carbs in our Keto Unstuffed Cabbage Soup
Our serving is actually 1.5 cups for just 8 grams of carbs!
CARBS IN MARINARA SAUCE
Tomatoes and tomato sauce can be enjoyed on a low-carb or keto diet. There is no food that is keto. Ketosis is a nutritional state your body is in when you lower the carbs enough to get into ketosis.
1 large tomato is about 7 carbs. Contrary to popular belief, you can enjoy a small amount of tomatoes within a recipe. Granted you may not be able to eat a whole tomato and stay in ketosis but, a small amount can be enjoyed.
½ cup of my homemade low carb marinara sauce is 6 total carbs. You can also purchase Rao's brand which is low carb if you don't want to make my recipe.
This unstuffed cabbage roll soup provides you a whole lot of servings so the total carbs per serving are 8 and if you follow net carbs just 6 grams per 1.5 cups of this delicious soup!
LOW-CARB Options for RICE
There are a many options for a low carb rice that you could use in this cabbage roll soup. I chose cauliflower rice but there are plenty of others if you aren't a fan.
Palmini rice is made from Hearts of palm and has about the same amount of carbs as cauliflower rice.
Miracle rice or Shirataki rice is another low carb option with the lowest amount of carbs, just 4 per serving.
If you choose to use rice instead of cauliflower then I would suggest 1 cup of cooked rice and eliminate the cauliflower.
You can eliminate the cauliflower in the recipe if you prefer. I feel it was a good substitute for rice which is usually in cabbage rolls. I think it thickened this slow cooker soup nicely without being very noticeable in texture.
I will tell you that not even my hubby noticed cauliflower was in this soup and everyone who was at our party raved about it and asked for the recipe and none of them are low carb!
SLOW COOKER VERSUS STOVE TOP METHOD
The slow cooker is great if you have the time in the morning to make before heading out to work. It will be amazing to come home to the aromas of an amazing cabbage roll soup.
But don't fret if you don't have a slow cooker or don't have the time. I've provided directions below for making this recipe in your stove top in about an hour.
Either cooking method will provide you a satisfying meal for the whole family and plenty of left overs!
HOW TO MAKE Instant Pot CABBAGE ROLL SOUP Recipe
Set your instant pot to saute mode and heat olive oil and garlic. Add onions and shallots and cook until softened.
Add ground beef and cook until browned and no longer pink.
Add seasonings to beef, marinara sauce and remaining ingredients (the riced cauliflower, broth and cabbage).
Stir to combine everything and cover. Set to manual mode on high pressure for 30 minutes. Quick release and carefully uncover once pressure seal has released.
Top with some fresh parsley and enjoy!
How to Store Keto Cabbage Roll Soup
Store this easy soup, once cooled, in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.
How to Serve Easy Cabbage Roll Soup
I think this is a one-pot meal in itself and you may not want anything else, but here are some low carb keto bread options you might like:
This healthy soup can also be served with any of these low-carb vegetable side dishes.
LOW-CARB VERSUS KETO
If you've had a reluctant family member not ready to embrace a sugar free and/or low carb lifestyle, try comforting recipes like this that they won't even notice is grain free and healthy!
They will hopefully realize it's not that hard to give up processed carbs and sugar.
Unsure about the differences between sugar-free and low carb? I've cleared it up for you in this post as well as low-carb versus keto to help you figure out the best plan for you!
KETO UNSTUFFED Slow Cooker CABBAGE ROLL SOUP
Crock Pot Low Carb Un-Stuffed Cabbage Roll Soup
Ingredients
- 2 tablespoon extra virgin olive oil
- 2 garlic cloves minced
- ½ cup onion chopped
- ½ cup shallots chopped
- 2 pounds ground beef
- 1 teaspoon dried parsley
- ½ teaspoon dried oregano
- 1 teaspoon salt
- 1 teaspoon pepper
- 16 ounces low carb marinara sauce
- 2 cups cauliflower riced
- 5 cups beef broth low sodium
- 8 cups cabbage sliced
Instructions
- Heat olive oil and garlic on medium high heat.
- Add onions and shallots and cook until softened.
- Add ground beef and cook until browned and no longer pink.
- Add seasonings to beef and marinara sauce.
- Add the riced cauliflower to the beef mixture and stir until coated.
- Pour the beef into the crock pot.
- Pour beef broth into crock pot and add cabbage.
- Stir to combine everything.
- Cook on high 3 hours or low 6 hours. If you don't have a crock pot, simply cook ground beef in a dutch oven or heavy soup pot, follow recipe and simmer on low, covered for about an hour until cabbage is tender.
Video
Notes
- This recipe was first published in January 2016 and updated with video in October 2018.
- You can subscribe for free by email so you won't ever miss any recipes I share on social media.
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Priscilla
instead of using the blender, could I put raw cauliflower through my Bosch grater blade? to make the pieces smaller? I think it would be much quicker than several batches in the blender. then just toss it in the raw pieces in the slow cooker or do I have to saute/fry it up?
Brenda
Yes that would work.
Angela Skirvin
We love this. It is my granddaughters favorite!
Brenda Bennett
Thank you!
Lisa
Just made this (with a few exceptions to meet my Daniel Fast requirements). I added chopped carrots and omitted the ground beef, used vegetable stock instead of beef stock and added a splash of apple cider vinegar for a little tartness. Toward the end of cooking, I added a can of cannellini beans. It's a keeper!
Brenda
Sounds good!
Jim
you made vegetable bean soup.
Paula
Made this tonight. It’s delicious. I’ve missed cabbage rolls! I had to add more salt and pepper than stated.
Doreen
If everything is already browned or sautéed can you do this on the stove top?
Brenda
oh sure you can, just simmer after putting in the sauce for about 30 minutes.
Helen
Thank you Brenda for this wonderful recipe. when I was a teenager my Jewish neighbor Ellie taught me how to make her stuffed cabbage rolls, her sauce was Sweet & Sour and just delicious. I missed that flavor in this soup. So, I added 1/4 c. of Apple Cider Vinegar and 2T. of Sukrin Gold brown sugar substitute. Oh My! Just delish. Can also put a squeeze of lemon juice too. Best to taste and adjust the seasonings. Thanks again for all your fabulous recipes & all your hard work testing!
Debbie
How do you rice cauliflower, or is this something that is bought that way? Could I put raw cauliflower in a food processor and just watch it to make sure it doesn't turn into mush?
Brenda
I cut off the stem and place the florets into my food processor then pulse it until it looks about the size of rice.
Debbie
Thank you!!
Jim
Wegmans now sells riced cauliflower. The one in Amherst NY does anyway
Lynn
I made this last night for surpper. It was easy to make in the morning and it smelled so good once we arrived home from hockey. It tasted awesome and felt good on a cold day. I kept some for another meal this week and froze one meal's worth. I used ground turkey instead and reduced the amount of cabbage a bit (to please my young lad) but next time, i will put the whole amount as it was so good. Thank you for the recipe.
Brenda
So happy you all liked it!
Kim
I made this on Tuesday and loved it! Well, to be honest, I made a version of it by using what I had in the kitchen! 🙂 I used ground turkey instead of beef, chicken stock instead of beef and all cabbage, both green & purple, no cauliflower. I used the Welleslly brand marinara from BJs since it doesn't have added sugar. It was quite delicious and very easy to make. I look forward to making it as the recipe calls for it after a grocery store trip! I love recipes like this that provide a good base for any meat or veggie I have on hand. Thx!
Brenda
thank you!
Sarah
Making this now! Smells delicious! Now I just have to wait 6 hours! Ugh!
Wendy
Do you think I could use Quina in it instead of rice? Cooked slow in the slow cooker would make it less chewy as well?
Brenda
The quinoa would be fine, add in at the last hour.
Nancy
If you use rice do you cook it prior to adding it to the mixture or do you add it uncooked?
Brenda
Yes I would cook it first.
Bertha Mausser
How about rice instead of cauliflower, that's what I use in my stuffed cabbage?
Brenda
You surely can use rice but to make it lower in carbs I used cauliflower rice.
Lisa
Could this be prepared in an instant pot? I don't have one so I'll use a crock pot tomorrow but in the future?
Brenda
I haven't tried it yet in the Instant pot but I will be sure to update this recipe for when I do.
Summer
Did you every do this in an instant pot? Wondering how long?
Brenda
I'm sorry I haven't tried it yet in the Instant pot.
Amba
Have you tried freezing it? Do you know if it holds up? I made this and it was amazing! However, is just me and now I have So. Much. Soup.
Brenda
I haven't tried although I do think it would freeze fine.
Robert B.
It does freeze really well. I've been making similar soup for years 🙂
Kelsie
Did you ever try freezing it? I was wondering the same thing. 🙂
Brenda
I have not.
Michelle | A Dish of Daily Life
We all love stuffed cabbage here...I have a feeling your soup will be a big hit in our house!
Brieanne
Can I just throw in frozen riced cauliflower?
Brenda
sure
Steph
Just to confirm, the ground beef was drained before adding additional ingredients correct?
Brenda
No I didn't drain it. You can but I did not.
Christie
Stuffed peppers are one of my boys favorite dinners, I'll definitely be trying out this soup!
Denise
I am really digging the cauliflower in the recipe - so many people think this ingredient shouldn't be in soup and I totally disagree. Looks amazing!
Lauren Gaskill | Making Life Sweet
Definitely going to be making this soon — LOVE the cabbage rolls!
Beverley
loving this soup and I have never had ground beef in my soup so really looking forward to trying this out on my family, thank you Brenda xoxo
Ashley @ Wishes and Dishes
I love how comforting this soup looks - makes me want to make it right now!
Liz
What's not to love? Easy, flavorful and pure comfort!!!
Ashley - Baker by Nature
This looks so cozy and comforting! Yum.
Abigail Raines
That sure looks hearty and delicious! Perfect for the cold weather!
Amy
Hi! I think this looks amazing. What is the beef fat content you used/prefer?
Brenda
I used 80/20 but you can use whatever you like or even ground turkey if you prefer.
Brandon
Have you tried this with ground turkey?
Brenda
yes, just as delicious!
Sandi
This soup recipe looks awesome, Brenda. I am going to be making it this week, when I work late.
My husband, also, decided he was going to make some drastic changes in his diet. He quit eating sugar two years ago but then recently read that (apparently) wheat is bad for you too! Men are funny. I've been telling him that for years. I've had issues with wheat since my 20's and have not eaten it except when there are no other choices. Travelling is the hardest for me. I've been low carb for 2 years now and am excited to have him along for the ride! Thanks for all your great recipes. All your hard work makes low carbing easy!
Brenda
I'm glad I'm not alone with a reluctant hubby! Thank you!
VICKI
This may sound silly but was that two cups of cooked rice my soup is really thick.
Neil
I believe she meant "riced" cauliflower, not "rice" the grain.
Kathleen Maxwell
Yeah I did 2 cups and it was no longer soup. It was still good but next time I think I'll put 1/4 cup rice, unless she meant 2 cups cooked rice.
Brenda
Sorry folks, I will clarify in the directions, I meant 2 cups of "riced" cauliflower. But if you are using rice I would suggest at least 1 cup of cooked rice.
Elaine Markley
This looks yummy, especially since it's been so cold and will continue to be cold! I've found a jarred marinara sauce that I really like, and it only has 3g net carbs per 1/2 cup serving. I think I'll sub that in the recipe.
Rob
What is the brand of Marinara that you are talking about.
Cynthia
I found Rao's Maranara Sauce at Walmart. It has 3 net carbs for 1/2 cup.
It is very good.
Elaine
It's Rao's Sauce.
Betty
Did you make or buy the marinara sauce? That would account for the high carbs and sugar. Your sugar content is never that high. I wil give it a try.
Brenda
It's my marinara recipe linked within the recipe so it's homemade, no sugar.
Meg
Hi Brenda,
How much marinara sauce is in the ingredients? You didn't specify in the directions
Brenda
It's 16 ounces sauce. There is a problem with the plug in I'm using, it will be fixed.
Jess
Hi Brenda,
I can’t figure out how to make my own thread but I was wondering if it’s 8 measuring cups of cabbage or 8 cabbage leaf cups. Thank you!
Pam
Can you use c=rushed tomatoes instead of marinara sauce?
Brenda
yes, might need additional seasonings.
Joanie
Is this good for a 4 quart crockpot?
Brenda
I used a 6 quart.
Emily
I can't find the link for your sauce
Brenda
https://www.sugarfreemom.com/recipes/quick-italian-marinara-sauce-no-sugar-added/
Martha
Hi Brenda, do you think you could just dump all ingredients into crockpot and cook it that way?
Brenda
Not the meat, you really want to get great flavor from browning it in a pan otherwise its boiled meat and flavorless.