WW Cauliflower Steak Recipe – A Low Point, Plant-Based Delight
Cauliflower has become a modern culinary hero, praised for its versatility, texture, and nutrient-rich profile. Among its many interpretations, cauliflower steak stands out as both an elegant and satisfying meatless entrée. In this recipe, we’re transforming a humble cauliflower head into thick, savory steaks that are oven-roasted to perfection and seasoned with herbs and spices—all with low SmartPoints, ideal for those following the WW (formerly Weight Watchers) program.
🌟 Why Cauliflower Steak?
Cauliflower steak is not just a trendy vegan or vegetarian alternative. It’s a nutritious, fiber-rich, low-calorie, and low-carb option that fits beautifully into many dietary lifestyles, including Weight Watchers, plant-based, paleo, gluten-free, and keto (with modifications). Unlike many high-calorie vegetarian meals, this dish keeps SmartPoints low while delivering full satisfaction and visual appeal.
🧾 Ingredients (Serves 2)
- 1 large head of cauliflower (approx. 2 lbs)
- 1 tablespoon olive oil (you can reduce to 1/2 tbsp to lower points)
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon onion powder
- 1/4 teaspoon turmeric (optional, for color and antioxidants)
- Salt and black pepper to taste
- Cooking spray (zero-calorie, for baking sheet)
Optional Garnish:
- Fresh parsley or cilantro, finely chopped
- Lemon wedges for squeezing
- 1 tablespoon tahini or low-fat Greek yogurt sauce for drizzling (optional – adds points)
🔧 Equipment You’ll Need
- Sharp chef’s knife
- Baking sheet
- Parchment paper or silicone baking mat
- Small mixing bowl
- Pastry brush or spoon for spreading oil/spices
- Oven preheated to 425°F (220°C)
🧑🍳 Step-by-Step Instructions
1. Prepare the Cauliflower
Start by removing the green leaves and bottom stem of the cauliflower without cutting into the core. Wash the head thoroughly and pat dry with a clean kitchen towel.
2. Slice into Steaks
With a large knife, slice the cauliflower vertically through the core into 1-inch thick steaks. You should get 2–3 solid steaks from the center. The rest will fall apart into florets, which can be roasted alongside or saved for another dish.
3. Prepare the Spice Blend
In a small bowl, combine olive oil, garlic powder, smoked paprika, cumin, onion powder, turmeric (if using), and a pinch each of salt and pepper. Mix well to create a fragrant paste.
4. Apply the Marinade
Place the cauliflower steaks on a baking sheet lined with parchment paper. Using a brush or the back of a spoon, gently coat each steak on both sides with the seasoned oil mixture. Be sure to get into the crevices.
5. Roast to Perfection
Roast in the preheated oven at 425°F (220°C) for 20 minutes. Flip each steak carefully using a spatula, then continue roasting for another 15-20 minutes or until golden brown and crispy on the edges.
6. Optional Finish
Once roasted, remove from the oven and sprinkle with chopped fresh herbs and a squeeze of lemon juice. Serve immediately for best texture and flavor.
🧂 Flavor Variations
To customize this cauliflower steak recipe, try the following variations:
- Indian-style: Use curry powder, coriander, and turmeric.
- Mediterranean: Add za’atar spice or lemon zest with oregano.
- Spicy BBQ: Mix in chili powder and a drop of sugar-free BBQ sauce.
Each variation can be tailored to remain within your WW SmartPoints goal—just be mindful of the sauces and oils used.
⚖️ WW SmartPoints Information
Based on WW Blue, Green, and Purple plans, here’s the estimated breakdown per serving:
- Olive Oil (1/2 tbsp per serving): 2 SmartPoints
- Cauliflower: 0 SmartPoints
- Spices & herbs: 0 SmartPoints
🟢 Total per serving: 2 SmartPoints
To reduce to 1 SmartPoint per serving, you can use a zero-calorie cooking spray in place of olive oil or reduce olive oil to 1 teaspoon total.
🥗 Serving Suggestions
Cauliflower steaks can be served as a main course or side dish. For a complete WW-friendly meal, pair them with:
- A scoop of quinoa or brown rice (track points accordingly)
- A light Greek yogurt herb dip (0–1 point depending on fat content)
- Roasted chickpeas or lentils
- A fresh green salad with lemon vinaigrette
🧠 Nutritional Information (Per Serving)
- Calories: ~110 kcal
- Total Fat: 7g
- Saturated Fat: 1g
- Carbohydrates: 10g
- Fiber: 4g
- Protein: 4g
- Sodium: ~140mg
- Sugar: 3g
- WW SmartPoints: 2
These values are approximate and based on standard brands and ingredients. Always use the WW app or calculator for the most accurate tracking.
🧬 Health Benefits
Cauliflower is rich in vitamin C, vitamin K, folate, and choline—a brain-boosting nutrient. It also contains sulforaphane, a plant compound known for its anti-cancer and detoxifying properties. Roasting brings out the natural sweetness of cauliflower, making it more palatable for children and adults alike.
🥄 Meal Prep & Storage
These steaks are best enjoyed fresh from the oven but can be stored:
- Refrigerator: Up to 3 days in an airtight container
- Freezer: Not recommended due to texture changes
To reheat, place in a toaster oven or air fryer to restore crispiness.
♻️ Leftover Ideas
Any leftover florets or broken pieces can be:
- Roasted with the steaks as a side
- Blended into cauliflower mash
- Added to soups, stews, or grain bowls
This reduces food waste and increases your nutrient intake.
⏲️ Cooking Time Summary
- Prep time: 10 minutes
- Cook time: 35–40 minutes
- Total time: ~50 minutes
Perfect for a weeknight dinner or meatless Monday recipe rotation.
🥗 WW-Friendly Sauce Ideas
For added flavor with low or zero points:
- Lemon-Garlic Greek Yogurt Sauce: Mix 2 tbsp non-fat Greek yogurt, 1 tsp lemon juice, 1 garlic clove (minced), pinch of salt – 0 points
- Zesty Tahini Sauce: 1 tbsp tahini + lemon + water = ~2 points
Drizzle lightly and adjust portions based on your daily SmartPoints budget.
📚 Final Thoughts
This WW cauliflower steak recipe is not just about healthy eating—it’s about creating a delicious, satisfying, and guilt-free experience that feels indulgent yet completely aligned with your wellness goals. Whether you’re cooking for yourself, your family, or guests, these roasted steaks are bound to impress both visually and nutritionally.
Cauliflower may be humble, but when treated right—with spice, heat, and care—it becomes the star of the plate.
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