Baked Cauliflower Cheese Recipe (Weight Watchers Friendly) 🧀🥦

If you’re craving something creamy, cheesy, and comforting but still want to keep it healthy and within your Weight Watchers points, this Baked Cauliflower Cheese recipe is the perfect choice. With tender cauliflower, a rich and cheesy sauce, and just the right balance of flavors, this dish is an ideal comfort food that won’t derail your wellness goals. Whether you’re looking for a side dish to accompany your main course or a light vegetarian meal on its own, this recipe provides a satisfying and delicious option.

In this detailed recipe, we will walk you through every step of creating this cheesy baked cauliflower dish, provide useful tips for making it perfect, and break down the nutritional information and Weight Watchers points for easy tracking. Let’s dive into the details of making this creamy, cheesy, and flavorful dish!

Ingredients:

Main Ingredients:

  • 1 medium head of cauliflower (cut into florets)
    The base of this dish is cauliflower, which is low in calories, packed with fiber, and provides a hearty texture when baked. It’s a great alternative to heavier ingredients like potatoes or pasta, making it lighter and healthier.
  • 2 large eggs
    Eggs provide structure to the dish and contribute a rich texture to the creamy sauce. They are a great source of protein and healthy fats.
  • 1/2 cup heavy cream (or use half-and-half for fewer calories)
    Heavy cream helps create a velvety texture for the sauce. If you’re looking to lower the calorie count, you can substitute with a lighter option like milk or unsweetened almond milk.
  • 1 cup grated Parmesan cheese
    Parmesan adds a sharp, nutty flavor to the dish. For a lighter version, you can use reduced-fat Parmesan, or opt for a different hard cheese that melts well, such as Pecorino Romano.
  • 1/2 cup shredded mozzarella cheese
    Mozzarella is used for its meltability and creamy texture. You can use part-skim mozzarella for a lighter dish or experiment with different cheese blends for variety.
  • 1/4 teaspoon black pepper
    Black pepper adds a subtle spice to balance the richness of the cheese and cream.
  • 1/4 teaspoon paprika
    Paprika is added to enhance the color and provide a hint of smokiness. It pairs beautifully with the cheese and cauliflower.
  • 1 tablespoon olive oil
    Olive oil is used to lightly grease the baking dish. You can also use a non-stick cooking spray to cut down on calories.

Instructions:

Step 1: Prepare the Cauliflower

Start by prepping your cauliflower. Cut the head of cauliflower into small, even-sized florets. For even cooking, ensure that the florets are roughly the same size. Next, boil the cauliflower in a large pot of water for about 5-7 minutes until they are just tender. You want them cooked but not too soft to retain their shape when baked. Drain the cauliflower well and ensure that excess water is removed by either patting the florets dry with a paper towel or letting them sit in a colander to drain for a few minutes.

The key to a successful baked cauliflower cheese is ensuring that the cauliflower is as dry as possible. Any extra moisture could make the dish watery when it bakes, so don’t skip this step!

Step 2: Make the Creamy Egg and Cheese Sauce

While the cauliflower is draining, it’s time to prepare the egg and cheese mixture. In a mixing bowl, whisk together 2 large eggs, 1/2 cup heavy cream, 1/2 cup grated Parmesan cheese, and 1/4 teaspoon black pepper. Make sure the eggs and cream are fully blended before adding the cheese. You want a smooth, creamy sauce that will coat the cauliflower evenly.

The eggs will act as the binder, helping the sauce thicken and hold together as it bakes. The Parmesan cheese contributes a savory, umami flavor, while the black pepper adds a touch of spice to balance out the richness of the cream.

Step 3: Assemble the Dish

Next, transfer the boiled and drained cauliflower florets into a greased baking dish. Use a 9×9-inch baking dish or a similarly sized dish, depending on how much cauliflower you have. Spread the cauliflower evenly in the dish, ensuring there are no large gaps.

Pour the prepared egg and cheese sauce evenly over the cauliflower. Use a spoon to gently press the cauliflower into the sauce to make sure all of the florets are covered in the creamy mixture. Sprinkle the remaining 1/2 cup of mozzarella cheese over the top of the dish. This will melt beautifully and form a golden, cheesy crust during baking.

Step 4: Add Final Touches

For an extra layer of flavor and color, lightly dust the top of the casserole with 1/4 teaspoon paprika. This will give the dish a vibrant color and a slight smokiness, making it more visually appealing and enhancing the overall flavor profile.

Step 5: Bake the Cauliflower Cheese

Preheat your oven to 375°F (190°C). Once the oven is ready, place your baking dish on the middle rack and bake for 20 minutes or until the cheese on top is melted, bubbly, and golden brown. The casserole should have a crispy, cheesy crust on top and be fully set in the middle.

Step 6: Serve and Enjoy

Once baked, remove the dish from the oven and let it cool for a few minutes before serving. This will allow the sauce to set and prevent it from running. Serve this creamy Baked Cauliflower Cheese as a standalone dish or pair it with a green salad, grilled chicken, or fish for a well-rounded meal. It also makes a great side dish to complement roasted meats or pasta.

Tips for the Best Results:

  • Drying the Cauliflower: After boiling, it’s essential to thoroughly dry the cauliflower to avoid excess water in the dish. If the cauliflower is too wet, the final casserole may end up watery.
  • Cheese Substitutes: If mozzarella isn’t your favorite, feel free to swap it out for cheddar, gouda, or gruyere. These cheeses will provide different flavors and textures but will still melt beautifully.
  • Breadcrumb Topping: For an extra crunchy topping, mix breadcrumbs with a little extra grated Parmesan and sprinkle it over the top of the casserole before baking. This will give your dish a delightful crunch that contrasts with the creamy cauliflower.
  • Lighten It Up: To reduce the calorie count, you can use low-fat or fat-free cream, fat-free sour cream, or even skip the cream entirely and use unsweetened almond milk.
  • Make Ahead: This casserole can be made ahead of time and refrigerated for up to 2 days before baking. Simply prepare the dish, cover it with foil, and refrigerate. When ready to bake, allow it to come to room temperature and bake as directed.

Nutritional Information (Per Serving)

Below is the estimated nutritional breakdown per serving (assuming 6 servings):

  • Calories: 220 kcal
  • Protein: 12 g
  • Fat: 15 g
  • Carbohydrates: 8 g
  • Fiber: 3 g
  • Sugar: 4 g
  • Sodium: 400 mg
  • Calcium: 250 mg
  • Iron: 1 mg

This makes it a relatively low-calorie and nutrient-dense option for anyone following a health-conscious eating plan, including Weight Watchers.

Weight Watchers Points:

This dish can be a great addition to your Weight Watchers menu. Here’s an estimated point breakdown per serving (assuming 6 servings):

  • Cauliflower: 0 points
  • Eggs (2 large): 4 points
  • Heavy cream (1/2 cup): 7 points (or use a lighter option like almond milk to reduce points)
  • Mozzarella cheese (1/2 cup shredded): 4 points (use reduced-fat mozzarella to reduce points)
  • Parmesan cheese (1 cup grated): 5 points
  • Olive oil (1 tablespoon): 2 points
  • Paprika, pepper: 0 points

Total points per serving (based on 6 servings): 6-7 WW points. You can adjust the points by substituting lower-fat ingredients or using fewer cheeses, making it a versatile option for your meal plan.

Storage and Reheating Tips:

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. The casserole can be reheated in the oven or microwave.
  • Freezing: If you’d like to make this in advance, it can be frozen for up to 1 month. Allow it to cool completely before wrapping it tightly in plastic wrap or foil. To reheat, let it thaw overnight in the fridge, then bake at 375°F until warmed through.
  • Reheating: To reheat, place the casserole in a preheated oven at 180°C (350°F) until hot, about 15-20 minutes. Alternatively, reheat individual portions in the microwave for convenience.

Why You’ll Love This Recipe:

This Baked Cauliflower Cheese recipe is not only a comforting and satisfying dish but also a highly customizable one. You can adjust the ingredients to suit your taste or dietary preferences, making it versatile for anyone following the Weight Watchers program or looking for a lighter, healthier alternative to classic cheesy casseroles. With its combination of flavors, textures, and ease of preparation, this dish is sure to become a favorite in your household.

Whether you enjoy it as a main dish, side dish, or even a meal prep option, Baked Cauliflower Cheese is the perfect blend of comfort and health. It’s simple to make, packed with protein and fiber, and incredibly delicious. So why not give it a try today? You won’t be disappointed!