Delicious Cauliflower Recipes For Weight Watchers

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Looking for delicious and healthy recipes that won’t derail your weight loss goals? Look no further! In this article, we’ve got you covered with a collection of mouthwatering cauliflower recipes specifically designed for weight watchers. Cauliflower, a versatile and nutritious vegetable, takes center stage as a low-calorie substitute in these dishes, providing a satisfying and guilt-free culinary experience. Whether you’re a seasoned cauliflower aficionado or new to the veggie, these recipes will surely impress your taste buds and help you stay on track with your weight loss journey. Get ready to enjoy the goodness of cauliflower while shedding those extra pounds!

Delicious Cauliflower Recipes for Weight Watchers

Cauliflower Recipes for Weight Watchers


Cauliflower has become an increasingly popular vegetable among those following the Weight Watchers program. Its mild flavor and versatile nature make it an excellent substitute for high-calorie ingredients in many dishes. Whether you’re looking for a low-carb alternative or simply want to incorporate more vegetables into your diet, cauliflower can be your new best friend. In this article, we will explore a variety of delicious cauliflower recipes that are both satisfying and suitable for Weight Watchers.

The Benefits of Cauliflower for Weight Watchers

Before we dive into the mouthwatering recipes, let’s take a moment to appreciate the numerous benefits of cauliflower for weight loss:

  1. Low in calories: Cauliflower is incredibly low in calories, with just 25 calories per cup. This makes it an excellent choice for those watching their calorie intake.
  2. High in fiber: Fiber is essential for keeping you full and satisfied. Cauliflower is a great source of dietary fiber, promoting healthy digestion and preventing overeating.
  3. Low in carbs: If you’re following a low-carb or keto diet, cauliflower is a fantastic substitute for high-carb ingredients like rice or potatoes. It can help you reduce your carb intake without sacrificing taste or texture.
  4. Packed with nutrients: Cauliflower is rich in vitamins C and K, as well as various minerals. It provides a wide array of essential nutrients while keeping your calorie count in check.

Now that we understand the benefits, let’s explore some delicious and easy cauliflower recipes that are perfect for Weight Watchers.

Cauliflower Rice Stir-Fry

One of the most popular ways to enjoy cauliflower is by transforming it into “cauliflower rice.” This low-carb alternative to regular rice is not only healthier but also incredibly versatile. Here’s a simple cauliflower rice stir-fry recipe:


  • 1 medium head of cauliflower
  • 1 tablespoon olive oil
  • 1 cup mixed vegetables (such as bell peppers, carrots, and peas)
  • 2 cloves garlic, minced
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • Optional toppings: sliced green onions, sesame seeds


  1. Remove the leaves and stem from the cauliflower, then coarsely chop the florets.
  2. Place the cauliflower florets in a food processor and pulse until they resemble rice grains.
  3. Heat the olive oil in a large skillet or wok over medium heat. Add the mixed vegetables and garlic, and sauté for 5-7 minutes until tender.
  4. Add the cauliflower rice to the skillet and cook for an additional 3-5 minutes, stirring occasionally.
  5. Drizzle the soy sauce and sesame oil over the cauliflower rice, and toss to combine.
  6. Continue cooking for another 2-3 minutes until the flavors meld together.
  7. Remove from heat and serve hot. Top with sliced green onions and sesame seeds if desired.

This cauliflower rice stir-fry is a delicious, low-calorie alternative to traditional rice dishes. Each serving contains just a fraction of the calories and carbs, allowing you to enjoy a flavorful meal while staying on track with your Weight Watchers journey.

Cauliflower Pizza Crust

Craving pizza but want to cut back on the calories and carbs? Cauliflower pizza crust is the answer! This guilt-free alternative replaces the traditional dough with cauliflower, resulting in a delicious, low-carb pizza. Here’s how you can make it at home:


  • 1 medium head of cauliflower
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup mozzarella cheese
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 egg, beaten
  • Pizza toppings of your choice: tomato sauce, cheese, vegetables, lean meats


  1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
  2. Remove the leaves and stem from the cauliflower, then coarsely chop the florets.
  3. Place the cauliflower florets in a food processor and pulse until they resemble rice grains.
  4. Transfer the cauliflower rice to a microwave-safe bowl and microwave on high for 4-5 minutes, or until softened.
  5. Place the cooked cauliflower rice in a clean kitchen towel or cheesecloth, and squeeze out any excess moisture. This step is crucial for a crispy crust.
  6. In a large bowl, combine the cauliflower rice, Parmesan cheese, mozzarella cheese, dried oregano, garlic powder, salt, and beaten egg. Mix well.
  7. Transfer the mixture onto the prepared baking sheet and shape it into a round pizza crust, about 1/4-inch thick.
  8. Bake the crust in the preheated oven for 12-15 minutes, or until golden brown.
  9. Remove the crust from the oven and add your desired pizza toppings.
  10. Return the pizza to the oven and bake for an additional 8-10 minutes, or until the cheese is melted and bubbly.
  11. Slice and enjoy your delicious cauliflower pizza!

This cauliflower pizza crust is a game-changer for pizza lovers on the Weight Watchers program. With significantly fewer calories and carbs than traditional pizza crust, you can indulge in this guilt-free treat without derailing your weight loss goals.

Roasted Cauliflower with Herbs

Roasting cauliflower brings out its natural sweetness and creates a delightful caramelized flavor. This simple recipe elevates plain cauliflower into a tasty and nutritious side dish. Here’s how to make roasted cauliflower with herbs:


  • 1 medium head of cauliflower
  • 2 tablespoons olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper


  1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
  2. Remove the leaves and stem from the cauliflower, then break it into florets.
  3. In a large bowl, toss the cauliflower florets with olive oil, dried thyme, dried rosemary, garlic powder, salt, and black pepper. Make sure the cauliflower is coated evenly.
  4. Spread the seasoned cauliflower on the prepared baking sheet in a single layer.
  5. Roast in the preheated oven for 20-25 minutes, or until the cauliflower is golden brown and tender.
  6. Remove from the oven and let cool for a few minutes.
  7. Serve the roasted cauliflower as a delicious side dish or as a flavorful addition to salads and grain bowls.

Roasted cauliflower with herbs is a fantastic way to enjoy the natural flavors of this versatile vegetable. It pairs well with a variety of main dishes and adds a healthy twist to any meal.

Incorporating cauliflower into your Weight Watchers journey opens up a world of delicious and healthy possibilities. From cauliflower rice stir-fries to cauliflower pizza crusts and roasted cauliflower with herbs, you can enjoy a vast array of satisfying meals while staying on track with your weight loss goals. Cauliflower’s low calorie and carb content, along with its numerous health benefits, make it a valuable addition to any Weight Watchers meal plan. So, unleash your culinary creativity and enjoy these flavorful cauliflower recipes as you work towards your desired weight and wellness.

WW Speedy Side Dishes | Mexican Street Cauliflower

Frequently Asked Questions

1. What are some low-calorie cauliflower recipes suitable for Weight Watchers?

Here are a few delicious and nutritious low-calorie cauliflower recipes that are suitable for those following the Weight Watchers program:

2. How can I make cauliflower pizza crust that is Weight Watchers-friendly?

To make a Weight Watchers-friendly cauliflower pizza crust, you can start by grating cauliflower and squeezing out any excess moisture. Mix the grated cauliflower with egg, reduced-fat cheese, herbs, and spices. Shape the mixture into a crust shape on a baking sheet and bake until golden and crispy. Add your favorite pizza toppings and bake again until the cheese is melted and bubbly. Enjoy a guilt-free pizza without the extra carbs!

3. What is a tasty and healthy cauliflower rice recipe for Weight Watchers?

A popular cauliflower rice recipe for Weight Watchers involves pulsing cauliflower florets in a food processor until it reaches a rice-like consistency. Sauté the cauliflower rice with garlic, onions, and your choice of vegetables. Season with low-sodium soy sauce, lime juice, and a sprinkle of chopped cilantro. This flavorful and low-calorie dish is an excellent alternative to traditional rice.

4. Can I make a creamy cauliflower soup that is suitable for Weight Watchers?

Absolutely! To create a creamy cauliflower soup without the excess calories, start by steaming cauliflower until tender. Blend it with low-sodium vegetable broth, fat-free Greek yogurt, garlic, and spices until smooth. Heat the mixture on the stovetop, stirring occasionally, until warmed through. Garnish with fresh herbs or a sprinkle of grated Parmesan for an extra touch of flavor.

5. Are there any Weight Watchers-friendly cauliflower side dish recipes?

Yes, there are several cauliflower side dish recipes that are Weight Watchers-friendly. One option is to roast cauliflower florets with a drizzle of olive oil, garlic powder, and paprika until they are golden brown and crispy. Another option is to steam cauliflower and toss it with a light lemon vinaigrette and fresh herbs. These side dishes are flavorful, satisfying, and low in SmartPoints.

6. How can I make cauliflower buffalo wings that are suitable for Weight Watchers?

To make cauliflower buffalo wings that are Weight Watchers-friendly, start by cutting cauliflower into bite-sized florets. Dip each floret into a batter made from almond flour, unsweetened almond milk, and spices. Bake the coated florets until they are crispy and golden. Toss the baked cauliflower in a mixture of hot sauce and melted light butter or ghee. Serve with a side of low-fat ranch or blue cheese dressing for a tasty and healthier alternative to traditional buffalo wings.

Final Thoughts

Cauliflower recipes are a great option for those following the Weight Watchers program. With their low calorie and high nutrient content, cauliflower dishes can help you stay on track with your weight loss goals. From cauliflower rice to cauliflower mashed potatoes, there are endless possibilities for incorporating this versatile vegetable into your meals. By replacing higher calorie ingredients with cauliflower, you can enjoy flavorful and satisfying dishes while still staying within your daily points allowance. So, whether you’re looking for a light and refreshing salad or a hearty and comforting main course, cauliflower recipes are a delicious and weight-friendly choice for any meal.

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