Low FODMAP Stuffed Cabbage Rolls Recipe

These tender, savory Low FODMAP Stuffed Cabbage Rolls are made with seasoned ground beef, rice, and fresh herbs, all simmered in a rich, garlic-free tomato sauce. They are ready in about 90 minutes and offer all the comfort of the traditional Polish dish without the digestive discomfort. I love making a big batch of these on Sunday for easy, gut-friendly reheating throughout the week.

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Why This Classic Works

Traditional stuffed cabbage, or Golabki, relies heavily on onions and garlic for flavor, which are major triggers for anyone on a low FODMAP diet. My biggest mistake when first adapting this was simply removing them, which resulted in a bland, uninspiring meatball wrapped in a leaf. The secret I learned is to double down on garlic-infused oil and the green tops of scallions.

By using common green cabbage instead of Savoy (which has a lower FODMAP threshold), we can enjoy a generous serving without worry. This version keeps the beloved sweet-and-sour profile of the sauce by using plain tomato passata seasoned with herbs and a touch of sugar, proving you don’t need high-FODMAP ingredients to achieve deep, comforting flavor.

Low FODMAP Stuffed Cabbage Rolls Ingredients

For the Cabbage & Filling:

• 1 large head green cabbage (approx. 2-3 lbs)
• 1 lb ground beef (or a mix of beef and pork)
• 1 cup cooked white rice (cooled)
• 1/2 cup green onion tops, thinly sliced (green parts only)
• 1 large egg, beaten
• 1 tbsp garlic-infused olive oil
• 1 tsp dried marjoram (or oregano)
• 1 tsp salt
• 1/2 tsp black pepper

For the Sauce:

• 3 cups tomato passata (strained tomatoes, ensure no onion/garlic added)
• 1 tbsp garlic-infused olive oil
• 1 tbsp apple cider vinegar (or lemon juice)
• 1 tbsp white sugar (optional, to balance acidity)
• 1 tsp dried oregano
• 1/2 cup water (or low FODMAP beef broth)
• Salt and pepper to taste

How To Make Low FODMAP Stuffed Cabbage Rolls

1. Prep the Cabbage: Bring a large pot of salted water to a boil. Remove the core from the cabbage head with a sharp knife. Carefully place the whole head into the boiling water for 3-5 minutes. As the outer leaves soften and pull away, remove them with tongs and set them on a baking sheet to cool. Repeat until you have 12-14 large leaves.
2. Trim the Leaves: Once the leaves are cool enough to handle, use a paring knife to shave down the thick raised vein on the back of each leaf. This makes rolling easier and ensures the texture is uniform. Do not cut all the way through the leaf.
3. Make the Filling: In a large mixing bowl, combine the ground beef, cooked rice, green onion tops, egg, garlic-infused oil, marjoram, salt, and pepper. Mix gently with your hands until just combined. Do not overwork the meat, or the filling will become tough.
4. Roll the Cabbage: Preheat your oven to 350°F (175°C). Place about 1/3 cup of the meat mixture at the stem end of a cabbage leaf. Fold the stem end over the filling, fold in the sides, and roll up tightly like a burrito. Repeat with remaining leaves and filling.
5. Prepare the Sauce: In a medium bowl, whisk together the tomato passata, garlic-infused oil, vinegar, sugar, oregano, water, salt, and pepper. Taste and adjust seasoning.
6. Bake: Pour about 1 cup of the sauce into the bottom of a 9×13 inch baking dish. Arrange the cabbage rolls seam-side down in the dish. Pour the remaining sauce over the tops, ensuring every roll is coated. Cover tightly with foil and bake for 60-75 minutes, until the cabbage is tender and the meat is cooked through.

Recipe Tips

• Check the Passata: Many canned tomato products contain hidden onions or garlic. Always read the label on your tomato passata or puree to ensure the ingredients list only tomatoes, salt, and maybe citric acid.
• Don’t Skip the Vein Shave: The thick central vein of a cabbage leaf can be tough and fibrous even after baking. Shaving it down flat allows the roll to seal tightly and improves the mouthfeel significantly.
• Rice Texture: Use slightly undercooked or day-old rice if possible. Fresh, hot mushy rice can make the filling pasty. par-cooked rice absorbs the meat juices perfectly during the bake.
• Green Onions Only: Remember that the white bulb of the green onion is high in FODMAPs (fructans). Only use the dark green tops to keep this recipe safe for the elimination phase.

What To Serve With Stuffed Cabbage

These rolls are quite filling on their own, but they pair beautifully with mashed potatoes made with lactose-free milk and butter. The potatoes act as a perfect vehicle for the extra tomato sauce. Alternatively, a side of steamed green beans or carrots adds nice color and crunch without adding FODMAP load.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 to 4 days. These rolls actually taste better the next day as the flavors meld. For freezing, place cooled rolls and sauce in a freezer-safe container for up to 3 months; thaw overnight in the fridge before reheating in the oven.

FAQs

Is cabbage actually low FODMAP?

Yes, common green cabbage is low FODMAP in servings of up to 75g (about 3/4 cup). Savoy cabbage has a lower threshold, so sticking to standard green cabbage allows for a more generous serving size without triggering symptoms.

Can I make this in a slow cooker?

Absolutely. Layer the sauce and rolls in your slow cooker just as you would in the baking dish. Cook on low for 6-7 hours or high for 3-4 hours until the cabbage is tender.

What can I use instead of rice?

If you prefer a grain-free option, you can use quinoa (rinsed well) or just omit the grains entirely, though the texture will be denser. Common rice replacements like cauliflower rice are high FODMAP in large servings, so be cautious with substitutions.

Why use garlic-infused oil instead of garlic?

FODMAPs are water-soluble but not oil-soluble. This means you can infuse the flavor of garlic into oil without extracting the fructans that cause digestive issues, giving you the flavor you miss without the pain.

Nutrition

• Calories: 320
• Total Fat: 14g
• Saturated Fat: 5g
• Cholesterol: 85mg
• Sodium: 680mg
• Total Carbohydrate: 24g
• Protein: 22g

Try More Recipes:

• Low FODMAP Spaghetti Bolognese Recipe
• Low FODMAP Roasted Carrots Recipe
• Low FODMAP Roasted Broccoli Recipe