These High-Protein Tofu Cabbage Wraps are a simple, satisfying, meatless meal made with just 6 key ingredients. Perfect for an easy vegan dinner or low-carb plant-based recipe, they are packed with bold flavor and over 30g of protein per serving. Created by a Registered Dietitian.
This meatless filling is made in minutes with a food processor and wrapped in tender, freezer-softened cabbage leaves. Steam or pan-fry, then serve with warm tomato sauce for a cozy, nutrient-dense weeknight dinner that tastes like a healthful lasagna. Freezer-friendly and family-approved!
These Meatless Protein Cabbage Wraps were inspired by my Samosa Wraps, this 15-minute Asian-inspired Cabbage Stir Fry, and 10-Minute High-Protein Longevity Miso Bowl on my site. See how to use leftover cabbage leaves to make a Steamed Rice & Vegetable Bowl without a steamer!
Jump to:
👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Green cabbage is rich in anti-inflammatory compounds that support immunity and gut health. It contains glucosinolates, which convert to sulforaphane, linked to lower cancer risk. Low in calories but high in nutrients, it’s a powerhouse for healthy aging.
- Tofu: Use extra-firm or super-firm tofu. The firmer, the more protein. Soy foods are rich in leucine, a key amino acid for muscle maintenance, and provide high protein per calorie, making them ideal for meeting daily protein needs. Fortified options like calcium-enriched tofu and soy milk support bone health.
- Nutritional yeast (optional but recommended): This adds a deep, savory, slightly cheesy flavor while improving texture and balancing its mild wheat taste. Fortified nutritional yeast contains added vitamins, like B12, making it a suitable choice for vegans or those looking to boost their intake of essential nutrients. Non-fortified varieties are pure and free from additives, preferred by those seeking a more natural option. See my preferred brands in my shopping link below (tested for heavy metals).
- Green onions are rich in antioxidants, including quercetin and sulfur compounds, which may reduce inflammation and support heart health.
- Seasoning: Spices like garlic powder, paprika, and chili powder are rich in antioxidants and anti-inflammatory compounds. Researchers found that daily consumption of 800 mg of garlic powder (equivalent to a quarter teaspoon for less than a penny a day) significantly improved artery function of heart disease patients by 50 percent.
See the printable recipe card below for quantities.
🌿 Substitutions
- Cabbage - Use green, savoy, or Napa cabbage, or Swiss chard leaves. If using the freezer prep method, use green cabbage.
- Green onion - substitute with shallots as needed
- Herbs - add dried or fresh marjoram, oregano, cilantro, parsley, or thyme. to the food processor
- Optional add-ons - Add water chestnuts, dried shitake mushrooms (rehydrated), celery, or grated carrot to the food processor with the tofu.
For more healthy protein recipes, visit my Easy Protein Recipes page.
🥬 3 Easy Ways to Soften Cabbage Leaves for Rolling
1. Freezer Method (No Boiling Needed)
Freeze the whole cabbage for at least 24 hours. Thaw at room temperature for 6 hours or overnight in the fridge. The leaves will naturally soften and become pliable for rolling—no boiling required. Use green cabbage for this method.
2. Boil Method (Quick & Reliable)
Bring a large pot of lightly salted water to a boil. Carefully remove 7 large cabbage leaves and simmer for 2–4 minutes until softened. Drain and pat dry.
3. Steam or Microwave Method (Fastest Option)
Place 7 large cabbage leaves in a steamer basket over boiling water and steam for 5–7 minutes, or until tender.
OR
Stack the leaves on a plate with a splash of water, cover with a damp paper towel, and microwave for 2–3 minutes until soft and flexible.
📖 How to Make Protein Cabbage Wraps (Meatless)
This is an overview. The full instructions are in the recipe card below.
- Clean the cabbage: Rinse and dry the whole cabbage thoroughly. Remove any damaged outer leaves.
- Cut out the core from the base of the cabbage. Remove 7 leaves. Drain and pat dry.
Make the Tofu Filling:
- Make the Filling: In a food processor, add the tofu, green onions, tamari, nutritional yeast, chili powder, garlic powder, onion powder, smoked paprika, and chipotle powder (if using).
- Process until the mixture is smooth and holds together when pressed.
Fold the Cabbage Wraps:
- Assemble the Wraps: Scoop ⅓ cup of the filling onto the center of each cabbage leaf.
- Fold one of the sides to cover the filling.
- Fold the two adjacent sides to cover the filling
- Finally, fold the remaining side to wrap and seal the tofu filling.
Cook the Wraps:
- No Steamer: If you don’t own a steamer basket, place a small, heatproof bowl upside down in a large saucepan with about 1.5 inches of water.
- Arrange the cabbage wraps, folded side down, in a large heat-safe bowl. Set this bowl on top of the inverted bowl inside the saucepan. Bring the water to a gentle simmer, cover tightly with a lid, and steam for 10 minutes or until heated through, flipping the wraps halfway using a pair of kitchen tongs.
- Alternatively, use a steamer basket: Place the cabbage wraps, folded side down, in a large steamer basket over about 1.5 inches of water. Bring the water to a gentle simmer, cover tightly with a lid, and steam for 7 minutes. Flip the wraps with kitchen tongs, and cook for about 3 minutes more, or until heated through.
- Optional Pan-Fry Method: Heat a drizzle of oil in a large skillet over medium heat. Place wraps seam-side down and cook for 3 minutes. Flip, add a splash of water, cover, and steam for 5 minutes until heated through.
How to Serve:
- Serve with one of my healthy homemade dressings for a fresh and flavorful twist.
- Lasagna alternative: My favorite way to enjoy these wraps is with warm tomato sauce for a cozy, comforting meal.
✔️ Expert Tips
- Leftover cabbage leaves: Chop and sauté them with garlic and mustard powder to form anti-cancer sulforaphane! Otherwise, toss them into stir-fries or grain bowls, or add them to soups for extra fiber and flavor. They work perfectly in my popular cabbage soup recipe! You can even pickle them for a tangy, crunchy topping.
- See how to use leftover cabbage leaves to make a Steamed Rice & Vegetable Bowl without a steamer!
- How to store meatless cabbage wraps: Let the steamed cabbage rolls cool completely, then store them in a shallow airtight container in the refrigerator for up to 4 days. Reheat in the oven or microwave with the desired sauce until warmed through.
- How to Freeze: For best results, freeze the tofu cabbage rolls before cooking. After filling and tightly rolling, place them on a baking sheet to flash freeze until firm. Then transfer to a freezer-safe container, layering with parchment paper to prevent sticking. Freeze for up to 3 months. When ready to cook, steam directly from frozen—add about 5 extra minutes to the steaming time, or until heated through.
🛒 Shop Recipe Cookware and Ingredients
Note: As an Amazon Associate, I earn from qualifying purchases.
Nisha's Favorites
Get my tried-and-true products.
🍽️ Related Recipes
🙋🏽♀️ Recipe FAQs
Use one of the three softening methods detailed above—freezing, boiling, or steaming—to make the cabbage leaves pliable and easy to fold. Wrap them tightly and place each roll fold-side down when cooking to help them stay sealed and hold their shape.
Absolutely. Extra firm tofu is packed with plant-based protein and absorbs flavor well, making it a perfect meatless filling for high-protein cabbage rolls.
👩🏽🍳 Made this recipe?
Let me know your thoughts on High-Protein Meatless Cabbage Wraps by leaving a ⭐️ rating below or sharing it on Instagram.
📖 Recipe
Protein Cabbage Wraps (Meatless)
Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Cooking for Peanuts.
Ingredients
- 16 ounces tofu super firm or extra firm (14 to 16 ounces)
- 2 green onion roughly chopped
- 2 tablespoons tamari or soy sauce, or coconut aminos (reduced sodium)
- 2 teaspoons olive oil optional
- 2 tablespoons nutritional yeast
- 1 ½ teaspoons chili powder
- 1 ½ teaspoons garlic powder
- ¾ teaspoon onion powder
- ¾ teaspoon smoked paprika
- ¼ teaspoon chipotle powder optional
Instructions
- Rinse and dry the whole cabbage thoroughly. Remove any damaged outer leaves.
- Prepare the cabbage using one of these three methods: 1. Freezer Method (No Boiling Needed) Freeze the whole cabbage for at least 24 hours. Thaw at room temperature for 6 hours or overnight in the fridge. The leaves will naturally soften and become pliable for rolling—no boiling required. Cut out the core from the base of the cabbage. Carefully peel off 7 large, intact leaves. Pat them dry with a clean dish towel.2. Boil Method (Quick & Reliable) Bring a large pot of lightly salted water to a boil. Cut out the core from the base of the cabbage. Carefully remove 7 large cabbage leaves and simmer for 2–4 minutes until softened. Drain and pat dry.3. Steam or Microwave Method (Fastest Option) Cut out the core from the base of the cabbage. Remove 7 leaves. Place them in a steamer basket over boiling water and steam for 5–7 minutes, or until tender. Or stack the leaves on a plate with a splash of water, cover with a damp paper towel, and microwave for 2–3 minutes until soft and flexible.
- Make the Filling: In a food processor, add the tofu (broken into chunks), green onions, tamari, olive oil (if using), nutritional yeast, chili powder, garlic powder, onion powder, smoked paprika, and chipotle powder (if using). Process until the mixture is smooth and holds together when pressed.
- Assemble the Wraps: Scoop ⅓ cup of the filling onto the center of each cabbage leaf. Fold the sides over the filling and roll tightly to seal. (See the images in the blog post.)
- Cook the wraps:Option 1 - Steam the Wraps: Place the cabbage wraps, folded side down, in a large steamer basket over about 1.5 inches of water. Bring the water to a gentle simmer, cover tightly with a lid, and steam for 7 minutes. Flip the wraps with kitchen tongs, and cook for about 3 minutes more, or until heated through. (See blog post for more details.)Option 2 - Pan-Fry Method: Heat a drizzle of oil in a large skillet over medium heat. Place wraps seam-side down and cook for 3 minutes. Flip, add a splash of water, cover, and steam for 5 minutes until heated through.
- Serve: Serve warm with tomato or pasta sauce.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Kate 🇦🇺 says
DELICIOUS! It’s getting cold here in Australia and these cabbage rolls were so warm and tasty and very quick to prepare. Thanks Nisha ❤️ I added the rolls to another of your recipes (vegetable soup). Love your recipes 🥬
Nisha Melvani, RDN says
So glad you enjoyed these wraps so far away! Thank you.
Vanesa says
Looks delicious! Definitely doing it this WE. Do you think I can replace the tofu for Textured Soy Protein? I will have to add water or broth to hydrate the mix of course.
Nisha Melvani, RDN says
Yes! Absolutely.