Cauliflower : How to & Weight Watchers Recipe Roundup (2024)

Weight Watchers Recipe of the Day: Cauliflower Rice - How to and Recipe Roundup

I've had few questions about cauliflower rice lately. If you haven't seen it or tried it yet, I think you're in for a surprising treat. I certainly was.

Cauliflower : How to & Weight Watchers Recipe Roundup (1)

Weight Watchers Friendly Cauliflower Rice

I was pretty skeptical when I first heard about cauliflower "rice" and cauliflower "couscous."

Eventually I gave it a try in this Microwave Pesto Chicken Couscous and was pleasantly surprised.

I think it's way more delicious and satisfying than cauliflower mashed potatoes, a dish that's never worked as a satisfying substitute for me.

I guess I just love my mashed potatoes way too much.

Don't get me wrong, I like rice. Rice is delicious and healthy.

But when you're watching your calories (or carbs) and/or trying to lose weight, it's one of those foods you may be trying to eat less of.

On Weight Watchers, a cup of rice has 6 SmartPoints, which is a lot, especially if your daily points budget is 30.

So cauliflower rice is a great 0 Points alternative to rice or couscous, or a just a fun way to sneak more vegetables into your day.

And it works great if you're following WW Simply Filling too!

The Skinny on Cauliflower "Rice" or "Couscous"

Cauliflower rice is surprisingly grain-like.

No, it probably wouldn't win in a side-by-side taste test with either couscous or white rice, but it's pretty darn close.

You make it by blitzing cauliflower florets in a food processor (affiliate link) or blender (affiliate link) (or grating them on a box grater (affiliate link)), until you've got tiny rice-size pieces.

You can eat it raw or give it a quick cook, in the microwave (affiliate link), on the stove top, or in the oven.

Serve it just like you would rice or couscous.

Here's a video showing how to make cauliflower rice with a food processor and without....

Here's a video using a blender to make cauliflower rice...

Weight Watchers Friendly Recipe Search

How To Make Cauliflower Rice or Couscous

Remove the outer leaves from the cauliflower, cut it into quarters and remove most of the thick core, then cut each quarter into two or three chunks.

Toss into your food processor or blender, being careful not to overfill it. (If you are using a blender, add some water.)

Blend for 30 seconds or so, until the cauliflower resembles fine rice, or couscous. (Drain the water through a strainer (affiliate link) if using the blender.)

If you don’t own a food processor (affiliate link) or blender (affiliate link), you can grate the raw cauliflower on the coarse side of a box grater (affiliate link). You may find you're left with a few bigger pieces, which will give the 'rice' a chunkier texture.)

Here's a video with Hungry Girl Lisa Lillien making cauliflower Fried Rice:

Serving raw cauliflower rice: Cauliflower rice can be used raw, tossed like grains into a salad or in a cold side dish.

How to Cook Cauliflower Rice

Cooking makes the cauliflower more tender and rice-like. Here are three ways you can give it a quick cook...

1) Microwave
Microwave fresh cauliflower rice in a covered microwave safe bowl (affiliate link) for two to three minutes on high or until tender.

2) Saute
Warm a tablespoon of olive oil or butter in a large skillet (affiliate link) over medium heat. Stir in the couscous and sprinkle with a little salt. Cover the skillet and cook for 5 to 8 minutes, until the couscous is as tender as you like.

3) Bake/Roast
Toss the cauliflower rice in a drizzle of olive oil on a baking sheet (affiliate link), then spread it out to a thin, even layer. We then bake at 400F degrees for 10 to 12 minutes, stirring it around nhalfway through cooking.

Storing/Freezing raw cauliflower rice: The rice can also be sealed in airtight containers or bags and stashed in the fridge for about 1 week or frozen for up to three months. Thaw on the counter for a few minutes before using or cooking.

The Ultimate Lazy Way to Make Cauliflower Rice

If all of this seems like too much work and you live near Trader Joe's, you can buy Trader Joe's Organic Riced Cauliflower already to go in the freezer section!

Cauliflower : How to & Weight Watchers Recipe Roundup (2)

More Cauliflower Rice Recipe from My Favorite Weight Watchers Recipe Sites:

Cauliflower : How to & Weight Watchers Recipe Roundup (3)Martha is the founder and main content writer for Simple-Nourished-Living.

A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.

She is the author of the Smart Start 28-Day Weight Loss Challenge.

A huge fan of the slow cooker and confessed cookbook addict, when she's not experimenting in the kitchen, you're likely to find Martha on her yoga mat.

More about Martha McKinnon

This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!

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Cauliflower : How to & Weight Watchers Recipe Roundup (2024)


Why do you soak cauliflower before cooking? ›

If you're planning to roast the cauliflower whole or slice it into steaks, slice off the thick stem at the base. Drop the whole cauliflower head upside-down into cool, salted water. Let it soak for 10 to 15 minutes to remove dirt, residue and bugs.

Is cauliflower good for you to Lose Weight? ›

May aid weight loss

As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness. This may help reduce the number of calories you eat throughout the day, an important factor in weight control ( 2 , 9 ). High water content is another weight loss-friendly aspect of cauliflower.

Is it OK to eat cauliflower everyday? ›

While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.

What is the best way to eat cauliflower? ›

You can steam or blanch it to keep its essential flavors intact, but by roasting or sautéing it, you can bring out its sweetness. Cauliflower will absorb the oil and seasoning, soaking up flavors much the way eggplant does, but it remains firmer. Roasted cauliflower can be served warm or at room temperature.

What will adding lemon juice to the water for cooking cauliflower do? ›

Food Science

Cauliflower contains some phytonutrients, these nutrients may react with iron cookware and gives the cauliflower a brownish color. To prevent this add some lemon juice to the cauliflower or to the water in which it is blanched.

How many times a week should you eat cauliflower? ›

Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

Which is better for you broccoli or cauliflower? ›

While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.

Does cauliflower burn belly fat? ›

Cauliflower is high in fibre, which is beneficial for digestive health and may help prevent obesity by promoting fullness and reducing overall calorie intake. Cauliflower is also low in calories but high in water content (about 92% of its weight is composed of water), which is associated with weight loss.

What organ is cauliflower good for? ›

Cauliflower Benefits

Fiber helps maintain healthy digestion, reducing your risk of digestive disorders. It also promotes the growth of good bacteria in your gut. A healthy balance of gut bacteria helps lower inflammation in your body and reduces your risk of heart disease, dementia, and obesity.

When should you not eat cauliflower? ›

If instead of pale brown, the spots are dark brown to black in color, the curds have taken on a mushy texture, or have an off-putting odor, it's best to toss the head of cauliflower and get a fresh one. These are all signs of decay and spoilage.

Should I eat a whole head of cauliflower? ›

Eating one entire head of cauliflower will supply you with four times the recommended amount of vitamin C. And since this nutrient is linked to immune support, enjoying some riced cauliflower in your citrus smoothie may give you that extra boost that your body needs during cold and flu season.

What brings out the Flavour of cauliflower? ›

There are two really simple techniques that bring out the best in cauliflower: grilling and pickling. Dumping cauliflower florets in a mixture of salt and lemon juice for 45 minutes to an hour turns them into spiky little flavor bombs, delivering high-pitched squeaks in salads, sandwiches or the stew recipe here.

What to avoid when buying cauliflower? ›

Look for a clean, compact head with tightly closed bud clusters. Avoid heads with loose or crumbly florets, brown spots or dull color. The leaves should look fresh and green. When buying pre-cut cauliflower, choose firm pieces with no discoloration.

Should you rinse cauliflower before cooking? ›

The separated florets have to be washed properly under a tap. This removes dirt and large parasites such as worms. The next step is cleaning the cauliflower in mildly warm water in which a little salt was dissolved. This process – which should last 10-20 minutes - destroys several microbes and large parasites.

Should I soak cauliflower in salt water? ›

Next, transfer the florets to a colander and place them under running water to wash off the dirt and bigger bugs. After this, it is suggested to blanch them in salt water to kill bacteria and parasites for 10–20 minutes.

How do you soak cauliflower? ›

Steps for cleaning cauliflower:

Take all the floret halves and place them into a water-filled bowl / pan. Move around the florets; allow the florets to soak in the bowl / pan for five minutes.

How much salt do you soak cauliflower in? ›

Add about 2 Tbsp salt per quart warm water to get it nice and salty. Submerge the head, florets down (they float, so a weight to keep it submerged will help). Let sit 5-10 minutes, remove, rinse, and eat as you please. The salt in the water helps to kill the bugs and encourage them to let go.

How do you get moisture out of cauliflower? ›

The best way to deal with the liquid is to put the riced cauliflower in a covered microwave-safe dish, heat it thoroughly to get all the liquid out of it you can, then drain it. If you have to cook it on the stovetop, add as little water as possible and stir frequently to keep it from sticking to the pan.


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