33 g Protein Cajun Shrimp & Sausage Stuffed Cabbage
Description
Cajun Shrimp & Sausage Stuffed Cabbage is a flavorful, protein-packed twist on classic stuffed cabbage rolls. Tender cabbage leaves are filled with juicy shrimp, savory sausage, aromatic vegetables, herbs, and Cajun seasoning, then baked until everything is hot, tender, and beautifully blended together.
Each serving provides approximately 33 grams of protein, making this a satisfying option for a high-protein lunch or dinner. The shrimp brings lean protein and a naturally sweet seafood flavor, while smoked sausage adds richness and a delicious smoky Cajun character. Cabbage keeps the dish hearty without making it overly heavy.
The filling is especially flavorful thanks to onion, bell pepper, garlic, tomatoes, and Cajun spices. A small amount of cheese can also be added for extra creaminess, although the recipe is delicious without it.
These stuffed cabbage rolls are perfect for meal prep because they reheat well and become even more flavorful after the seasonings have had time to mingle.
Recipe Information
Prep Time: 25 minutes
Cook Time: 40 minutes
Total Time: 1 hour 5 minutes
Servings: 6
Cuisine: Cajun-inspired American
Course: Dinner
Calories: Approximately 390 per serving
Protein: Approximately 33 g per serving
Carbohydrates: Approximately 20 g
Fat: Approximately 20 g
Fiber: Approximately 5 g
Nutritional values are estimates and can vary depending on the sausage, shrimp, cheese, and other ingredients used.
Ingredients
For the Cabbage Rolls
1 large green cabbage
1 tablespoon olive oil
1 pound raw shrimp, peeled, deveined, and chopped into bite-size pieces
8 ounces of smoked turkey sausage or lean smoked sausage, thinly sliced
1 small yellow onion, finely diced
1 medium red bell pepper, finely diced
1 medium celery stalk, finely diced
4 cloves of garlic, minced
1 cup diced tomatoes, drained
1 tablespoon tomato paste
1½ teaspoons Cajun seasoning
½ teaspoon smoked paprika
½ teaspoon dried oregano
¼ teaspoon black pepper
¼ teaspoon red pepper flakes, optional
½ cup cooked rice or cauliflower rice
¼ cup chopped fresh parsley
1 tablespoon lemon juice
½ cup shredded mozzarella or Monterey Jack cheese, optional
Salt, to taste
For the Sauce
1 cup crushed tomatoes
½ cup low-sodium chicken broth
1 tablespoon tomato paste
1 teaspoon Cajun seasoning
½ teaspoon smoked paprika
¼ teaspoon garlic powder
¼ teaspoon black pepper
1 tablespoon chopped fresh parsley
Instructions
1. Prepare the Cabbage
Start by bringing a large pot of water to a gentle boil.
Remove any damaged outer cabbage leaves. Carefully cut around the core at the bottom of the cabbage to help loosen the leaves.
Place the whole cabbage into the boiling water. Allow it to cook for approximately 3 to 5 minutes, carefully turning it as the outer leaves begin to soften.
Using tongs, remove the softened leaves one at a time and place them on a large plate or baking sheet.
Continue cooking and removing leaves until you have approximately 12 large cabbage leaves.
Allow the leaves to cool slightly.
Using a sharp knife, carefully trim the thick center rib from each leaf. Do not cut all the way through the leaf. The goal is simply to make the cabbage flexible enough to roll.
2. Prepare the Cajun Filling
Heat the olive oil in a large skillet over medium heat.
Add the sliced sausage and cook for approximately 3 to 4 minutes, stirring occasionally, until lightly browned.
Add the diced onion, bell pepper, and celery.
Cook for another 4 to 5 minutes, or until the vegetables begin to soften.
Add the minced garlic and cook for about 30 seconds, just until fragrant.
Add the tomato paste, Cajun seasoning, smoked paprika, oregano, black pepper, and optional red pepper flakes.
Stir everything together and cook for 1 minute to allow the spices to become fragrant.
Add the chopped shrimp.
Cook for approximately 2 to 3 minutes, stirring frequently. The shrimp does not need to be completely cooked at this point because it will continue cooking inside the cabbage rolls.
Add the diced tomatoes and cooked rice or cauliflower rice.
Stir well and remove the skillet from the heat.
Fold in the fresh parsley and lemon juice.
Taste the filling and adjust the seasoning if necessary.
If using cheese, allow the mixture to cool for a few minutes before stirring in the shredded cheese.
3. Prepare the Cajun Tomato Sauce
Preheat the oven to 375°F (190°C).
In a medium bowl, combine the crushed tomatoes, chicken broth, tomato paste, Cajun seasoning, smoked paprika, garlic powder, and black pepper.
Stir until smooth.
Spread approximately half of the sauce across the bottom of a large baking dish.
4. Fill the Cabbage Leaves
Place one cabbage leaf flat on a clean work surface.
Add approximately ⅓ to ½ cup of the shrimp and sausage filling near the bottom-center of the leaf.
Fold the bottom edge over the filling.
Fold the sides inward and then roll the cabbage tightly upward, similar to rolling a burrito.
Repeat with the remaining cabbage leaves and filling.
Place each cabbage roll seam-side down in the prepared baking dish.
Arrange the rolls closely together so they remain secure while baking.
Pour the remaining tomato sauce over the cabbage rolls.
Cover the baking dish tightly with aluminum foil.
5. Bake
Place the covered dish in the preheated oven.
Bake for approximately 25 minutes.
Remove the foil and continue baking for another 10 to 15 minutes.
The cabbage should be tender, the filling should be completely cooked, and the sauce should be bubbling around the edges.
If you added cheese, you can sprinkle a little extra cheese over the top during the final 5 minutes of baking.
For an especially attractive finish, sprinkle fresh parsley over the cabbage rolls immediately before serving.
6. Rest and Serve
Allow the stuffed cabbage to rest for approximately 5 minutes before serving.
Spoon some of the Cajun tomato sauce over each cabbage roll.
Serve warm with a fresh green salad, roasted vegetables, cauliflower rice, or a small portion of brown rice.
A squeeze of fresh lemon juice over the top adds a bright contrast to the smoky sausage and Cajun seasoning.
Notes
The type of sausage you use can significantly change the nutritional information. Turkey or chicken sausage is a great option if you want to keep the recipe higher in protein while reducing fat.
For the highest protein content, use a lean sausage and plenty of shrimp. Shrimp is naturally high in protein while remaining relatively low in carbohydrates.
If using frozen shrimp, thaw it completely and pat it very dry with paper towels before adding it to the filling. Excess moisture can make the filling watery.
Do not overcook the shrimp during the skillet step. It only needs a quick cooking period because it will finish cooking inside the cabbage rolls.
Cauliflower rice works especially well if you want a lower-carbohydrate version. Cooked brown or white rice gives the filling a more traditional stuffed-cabbage texture.
You can make the cabbage rolls slightly smaller for meal prep. Smaller rolls are also easier to portion.
If your cabbage leaves tear while rolling, simply place a second smaller cabbage leaf underneath the damaged area and roll them together.
Helpful Tips
Choose a cabbage with large, flexible outer leaves. They are much easier to roll than small inner leaves.
Do not skip trimming the thick cabbage rib. Removing a little of the tough center portion makes the leaves much easier to fold.
Use fresh Cajun seasoning when possible. Different Cajun seasoning blends have different amounts of salt, so taste the filling before adding additional salt.
For extra heat, add cayenne pepper or additional red pepper flakes.
For a milder version, reduce the Cajun seasoning and leave out the red pepper flakes.
For extra smoky flavor, use smoked paprika and smoked sausage together.
Fresh parsley adds brightness, while lemon juice helps balance the richness of the sausage.
If you want more vegetables, finely diced zucchini, mushrooms, spinach, or additional bell pepper can be incorporated into the filling.
Meal Prep Instructions
These stuffed cabbage rolls are excellent for meal preparation.
Allow the cooked cabbage rolls to cool completely before dividing them into airtight containers.
Store them in the refrigerator for up to 3 to 4 days.
To reheat, microwave individual portions until steaming hot throughout, or place them in a covered oven-safe dish and reheat at 350°F until warmed through.
Keep some of the tomato sauce with each serving to prevent the cabbage from drying out.
For longer storage, the cooked rolls can also be frozen in airtight freezer-safe containers. Thaw them overnight in the refrigerator before reheating.
How to Make It Lower Carb
For a lower-carb version, replace the rice with cauliflower rice.
You can also increase the amount of shrimp and vegetables while reducing the sausage slightly.
Choose a lower-carbohydrate sausage and avoid adding unnecessary sugary sauces.
The tomato sauce itself should be checked for added sugar if you are specifically following a very low-carb eating plan.
How to Make It Higher Protein
To push the protein even higher, increase the shrimp to 1¼ pounds and use a lean turkey or chicken sausage.
You can also add a small amount of low-fat cottage cheese to the filling if you enjoy a creamier texture.
Another option is to serve each cabbage roll with a side of Greek yogurt seasoned with lemon juice, garlic, parsley, and a pinch of Cajun seasoning.
Serving Suggestions
Serve these Cajun stuffed cabbage rolls with roasted broccoli for a simple high-protein dinner.
For a lighter meal, pair them with a cucumber and tomato salad dressed with lemon juice and olive oil.
A side of cauliflower rice makes the meal particularly filling without adding many carbohydrates.
For a heartier dinner, serve with brown rice or roasted potatoes.
You can also serve them with a spoonful of plain Greek yogurt mixed with Cajun seasoning and lemon juice.
Benefits
Shrimp provides high-quality protein along with important nutrients such as selenium and vitamin B12.
Cabbage contributes fiber, vitamin C, vitamin K, and other beneficial plant compounds.
Bell peppers add vitamin C and natural sweetness to the filling.
Garlic, onion, and herbs contribute additional flavor while allowing you to build a deeply seasoned dish without relying entirely on heavy sauces.
Using lean sausage and plenty of shrimp creates a satisfying protein-rich meal that can help make lunch or dinner more filling.
The combination of protein, vegetables, and fiber makes these cabbage rolls a practical option for balanced meal planning.
Frequently Asked Questions
Can I use cooked shrimp?
Yes. If using pre-cooked shrimp, chop it into bite-size pieces and add it near the end of preparing the filling. Cook it only briefly so it does not become rubbery.
Can I use chicken instead of shrimp?
Absolutely. Finely diced cooked chicken can replace the shrimp, although the flavor and cooking time will be slightly different.
Can I use ground sausage?
Yes. Ground turkey sausage, chicken sausage, or pork sausage can all be used. Brown the ground sausage thoroughly before adding the vegetables.
Can I make these without rice?
Yes. Simply replace the rice with cauliflower rice or additional vegetables, or leave it out entirely.
Can I make them spicy?
Definitely. Add cayenne pepper, extra Cajun seasoning, hot sauce, or red pepper flakes according to your preference.
Why are my cabbage rolls watery?
Excess moisture can come from the tomatoes, shrimp, or cabbage. Drain canned tomatoes well, pat shrimp dry, and avoid overfilling the rolls.
Can I prepare them ahead of time?
Yes. Assemble the cabbage rolls up to one day ahead, cover tightly, and refrigerate. Bake when ready, adding a few extra minutes to the cooking time if the dish is cold from the refrigerator.
How do I know when the shrimp is cooked?
Shrimp should become opaque and firm rather than translucent. Avoid prolonged cooking because shrimp can quickly become tough.
Can I freeze Cajun stuffed cabbage?
Yes. Cool the cooked rolls completely, place them in a freezer-safe container with some sauce, and freeze. Thaw overnight in the refrigerator before reheating.
Can I make this recipe dairy-free?
Yes. Simply omit the optional cheese. The cabbage rolls remain flavorful because the Cajun sausage, shrimp, vegetables, herbs, and tomato sauce provide plenty of flavor.
Final Thoughts
These 33g protein Cajun shrimp & sausage stuffed cabbage rolls turn simple cabbage into a hearty, flavorful, protein-rich dinner. The combination of tender cabbage, smoky sausage, juicy shrimp, colorful vegetables, Cajun spices, and rich tomato sauce creates a comforting meal that feels indulgent while still fitting beautifully into a balanced meal plan.