This bold and smoky high protein dinner is so good, your family won’t even realize it’s healthy. Easy, one pot weeknight dinner, done in less than 40 minutes!
I first heard of “dirty cabbage” from my sister-in-law (who always seems to be on top of the home foodie trends!). Then I started seeing it everywhere on instagram.
As someone who cooks with cabbage regularly, I thought it sounded delicious. But when I asked my sister-in-law how it turned out (she tested a recipe from instagram), she was… unimpressed. And so was her family. As she described, her kids “grumbled” and her husband (my brother) complained that it tasted “too clean”.
But I knew it had potential. So I headed to the kitchen and got creating.
My version adds bold, smoky, rich flavors while still keeping it high protein and blood sugar stabilizing. And when I shared my creation with the family, everyone’s bowls were scraped clean (even my 15 month old, Jack).
It turned out so tasty (and so easy to prep) that I added it to my brand new 6 Week Fall Meal Plan. If you want to get your hands on over 60 brand new, cozy recipes that are loaded with flavor and supportive of fat loss and wellness goals, head over HERE to grab your copy.
Related: The 6 Week Fall Meal Plan
So if you’ve been dying to try the viral dirty cabbage recipe but were concerned it might be bland, you’re going to be obsessed with my Cajun-style version.
Scroll down for the recipe!
Recipe Highlights
- Bold, smoky flavor: Definitely doesn’t taste “clean”.
- High protein: 37 grams per serving.
- Low carb: 19 grams of net carbs and 7 grams of fiber.
- Easy weeknight meal: Everything comes together in less than 40 minutes.
- Tons of veggies: Easily get your veggie fix.
Key Ingredients
Cabbage
Traditional “dirty rice” uses… rice. And white rice is very high glycemic load. This means it spikes blood sugar and the storing hormone insulin, making it hard to shift back into a state of fat burning. By subbing in cabbage we drastically lower the glycemic load and prevent big spikes in insulin, making it easier to shift back into fat burning.
Plus cabbage has its own health perks. Being part of the cruciferous family, it contains a compound called glucosinolates which aid in phase 2 liver detox.
Andouille Sausage
This is a type of smoked and spicy sausage usually made from pork. It adds a lot of flavor to this recipe, so don’t skip it! You can find it using pork, chicken or beef. I chose beef but any of the three meats will work. If you go for the plant-based tempeh swap (see the Ingredient Swaps section below), make sure to up the cajun seasoning by 50% to make up for all that lost flavor.
If you have little ones sharing the meal with you, you may want to skip the additional cayenne pepper in the cajun seasoning and pick out the sausage on their plates to reduce the heat a bit.
Equipment Needed
- One large pot or dutch oven
Storing and Reheating
Leftover Dirty Cabbage can be stored in a sealed container in the fridge for up to 4 days. When reheating, toss into a pan or pot over medium heat with a bit of oil and sauté for 3-4 minutes or until warmed through.
Ingredient Swaps
- Make it plant-based: Sub out the sausage and ground beef for 24 ounces (1 1/2 pounds) crumbled and steamed tempeh. Increase the cajun seasoning by 50%.
- If you’re very active: You’ll need more carbs for muscle recovery. Add 1/2-1 cup roasted sweet potato cubes per serving.
Tips From The Nutritionist
Autumn Bates, CCN, MS, BS, CPT
It’ll look like a lot of cabbage when you first toss it into the pot, but don’t worry, it wilts down to about 25% of the original volume. This is why a large pot or dutch oven is required to prevent spill over while you’re first sautéing the raw cabbage.
FAQ’s
Contrary to the name, yes, it’s very healthy. The word “dirty” comes from traditional “Dirty Rice” recipe which got it’s name because the rice would be stained brown from being cooked with meat.
Dirty Cabbage is a meal on its own (and quite filling, thanks to all the protein). But if you want a little something with it, I recommend roasted sweet potato cubes which can be tossed into the rice at the end. This is great if you’re active and need a bit extra starchy carbs.
Other Recipes You May Love
- The Best Healthy Chicken Enchiladas; Veggie loaded, higher in protein, and much easier to make than regular enchiladas.
- Healthy Pumpkin Sausage “Pasta”; Another recipe that tastes “dirty” but is in line with wellness goals.
- Spicy Bone Broth Chili; Easy, flavorful weeknight dinner that’s packed with protein.
Did you love this recipe? Let me know in the comments below!
Cajun Dirty Cabbage
Ingredients
Cajun Seasoning
- 1 tsp. smoked paprika
- 1 tsp. dried oregano
- 1 tsp. dried thyme
- 1 tsp. onion powder
- 1 tsp. garlic powder
- 1/2 tsp. salt
- 1/2 tsp. black pepper
- cayenne pepper to taste between a pinch – 1/2 tsp.
Dirty Cabbage Ingredients
- 1 tbsp. olive oil
- 1 pound ground beef
- 10 oz. Andouille sausage sliced
- 1 medium yellow onion diced
- 1 red bell pepper diced
- 2 stalks celery diced
- salt
- 4 cloves garlic minced
- 2 Tbsp. tomato paste
- 1 Tbsp. dijon mustard
- 1 medium green cabbage thinly sliced
- 1/2 cup chopped green onions
- 1/2 cup water
Instructions
- Combine all of the cajun seasoning ingredients in a small bowl and set to the side.
- In a dutch oven or large pot over medium high heat, add the olive oil and ground beef. Break up and sauté until browned (about 8 minutes), then transfer to a bowl. In the same pot, add the sausage and cook stirring occasionally for 5 minutes or until lightly browned. Transfer to the same bowl with the beef.
- In the same pot, add the onion, bell pepper, celery and a pinch of salt. Sauté for 5 minutes or until softened. Add the garlic and sauté for 30 seconds or until fragrant. Stir in the tomato paste, mustard, and half of the cajun seasoning and sauté for 1 minute to coat. Pour the cabbage in with another pinch of salt. Sauté until the cabbage has wilted and looks caramelized – about 8 minutes.
- Add all of the cooked meat, remaining cajun seasoning, green onions, and water. Sauté to for 4-5 minutes or until warmed through. Serve immediately.
Notes
Equipment
Nutrition
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