Cooking Cauliflower Diet Meals - 7 Easy Oven Recipes

Cooking Cauliflower Diet Meals - 7 Easy Oven Recipes

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Cauliflower is a healthy and low-calorie product. It contains many vitamins, trace elements and fiber that the body needs to function properly.

Dishes based on this vegetable are tasty and low-calorie. They can rightfully be considered dietary if you follow some of the cooking recommendations.

How to cook diet cauliflower in the oven? This will be discussed in the article. You can also watch a useful video on this topic.

What foods are good for the diet?

For the correct preparation of dietary cabbage casserole, you need to understand what a dietary dish is.... Meals are considered dietary if they contain no more than 150 calories per 100 grams. The method of cooking is either steaming or baking without a large amount of fat; braising and simmering under a lid is also considered a dietary method. In no case can you call a dietary dish fried or fatty, seasoned with hot high-calorie sauces.

Diet meals are:

  • medicinal;
  • preventive.

After all, the purpose of dietary nutrition can be not only weight loss, but also the treatment of certain diseases or maintaining a normal state of health. therefore any dietary menu should correspond to the correct ratio of proteins, fats and carbohydrates, as well as a certain calorie content.

Important: Diet, and it is also medical nutrition - a powerful preventive, but no less strong therapeutic effect on the body, in order to strengthen and maintain health. The term "diet" means in translation - a way of life, and also - a diet.

Cauliflower is not in vain considered a dietary vegetable... It is low in calories and is easily absorbed by the body. It contains a lot of fiber and plant protein. This type of cabbage is combined with other foods and can be the basis for making light soups, casseroles, vegetable stews and salads. Cauliflower contains: vitamins A and C, PP and B6, potassium and calcium, sodium and magnesium, iron and phosphorus.

One of the recipes based on this healthy vegetable is diet cauliflower in the oven. This recipe is low in calories, easy to prepare, and has the perfect balance of calories, protein, fat, and carbohydrates. The dish will be useful for those wishing to lose weight or maintain weight in perfect shape. It is suitable for people with liver, gallbladder, intestinal or constipation problems. Cauliflower, at the heart of this dish, is beneficial for lowering cholesterol and strengthening blood vessels.

But this vegetable can be dangerous for a certain category of people. You can not eat cauliflower dishes for people with high acidity of the stomach, kidney disease, undergoing surgery in the peritoneum or chest, with manifestations of gout! The purines in cauliflower increase the concentration of uric acid, which is unacceptable for gout. This causes a relapse of the disease!

If there are no contraindications, then diet cabbage in the oven is an ideal option for dinner or a healthy snack.... This dish has 66 calories per 100 grams. / protein - 7 gr. / carbohydrates - 5 gr. / fats 1.4 gr.

Next, we will give recipes by which you can cook baked tender and tasty cabbage, show photos of ready-made dishes.

Basic recipe with step by step instructions


  • 500gr. cauliflower.
  • Low-fat cheese about 100 gr.
  • Sour cream 15% fat or natural yogurt - 2 tablespoons.
  • 1 chicken egg.
  • A pinch of salt, herbs to taste, and a little garlic to spice up the dish.

How to cook:

  1. First you need to rinse the cauliflower and disassemble it into inflorescences. Then boil in salted water for about 3-5 minutes. It is better to put the vegetable in boiling water and cook under a lid over low heat, so less vitamins are lost during cooking. If you put the vegetable in cold water and wait for it to boil, most of the benefits will remain in the water.
  2. After, put the boiled inflorescences in a baking dish. You can drizzle lightly with olive oil. But just sprinkle the bottom, not water generously. Otherwise, the calorie content of the dish will increase significantly.
  3. In a separate container, you need to prepare the sauce in which the cabbage will be baked. To do this, the egg is mixed with sour cream or natural yogurt, after which salt, spices and finely chopped herbs are added there. Everything is thoroughly mixed until the products are evenly distributed in the sauce.
  4. Pour the prepared cauliflower with this sauce.
  5. Lastly, grate the cheese on a medium grater and sprinkle over the dish.
  6. The dish is placed in a preheated oven and baked for about 15-20 minutes at a temperature of 180 degrees. (Focus on the oven, sometimes the cooking time can deviate up or down due to the characteristics of household appliances).
  7. After a specified period of time, remove the dish from the oven, let it cool down and you can start your meal. When cold, taste is not lost.

If the recipe for making diet cauliflower in the oven seems boring, you can vary it by adding different foods. This will add additional flavoring notes, make the dish more satisfying or visually attractive due to the addition of bright products.

We recommend watching a video about making a diet cauliflower casserole:

Dish options

With the addition of zucchini

Cauliflower can be baked in the oven, the same method with the addition of zucchini... Zucchini is healthy, low-calorie, combined with various foods because of its neutral taste. It is considered a dietary vegetable, so it will not spoil the dish.

You do not need to make drastic changes to the recipe, you just need to take half the specified norm of cabbage and the same amount of zucchini. Rinse the zucchini, peel and seeds and cut into cubes. It is not necessary to boil the zucchini first, they will bake in the sauce and acquire a delicate, soft consistency. Mix the zucchini with the cabbage buds and pour over the sauce prepared according to the recipe. The rest remains unchanged.

With soy sauce

In this version of the recipe, you need to replace salt with soy sauce.... This ingredient is salty, if the dish is additionally salted, the dish will no longer be dietary. Salt retains fluid in the body. The recipe remains the same except for replacing the salt with soy sauce. It will add a spicy flavor to the dish and a little oriental flavor.

With dill

Greenery lovers will love the addition of dill to the dish. It is better to take fresh herbs, rinse under running cold water, so the dill will become even more aromatic... Tear soft branches from thick and hard stems and finely chop.

You can mix cabbage inflorescences with dill, but it is more convenient to add it to the sauce and mix thoroughly, then pour the cauliflower.

Attention: The dish with the addition of dill will acquire a pleasant shade, aroma, taste. Dill is low in calories, so cabbage will not lose its dietary properties.

With low fat kefir

For those who do not like sour cream or do not have natural yogurt available, the option with low-fat kefir is suitable. In this case, we simply change the amount of sour cream for a double portion of kefir. Since kefir is fat-free, the calorie content of the dish will decrease even more, but a slight sourness will appear in the taste. During the baking process, kefir curdles under the influence of high temperature, the excess liquid will evaporate... There is no need to be afraid that the cabbage will boil.

With onion

For lovers of spicy taste, the recipe for baked cauliflower with onions is suitable. Onions will need about 150 gr. The peculiarity is that before baking, the onion must be simmered in a pan to make it soft.

But do not forget that the dish is dietary, so you can only sprinkle the frying pan with oil, and the onion will let out its own juice, in which it must be darkened under the lid. Steamed onion, stir with cauliflower, pour over the sauce, sprinkle with cheese and bake in the oven under the same conditions.

With chicken

If you want to cook a hearty, but at the same time dietary dish, then you can add chicken to the cauliflower... It is better if it is a pre-boiled chicken breast. It is nutritious and low in calories. Perfectly satiates and does not add extra pounds. At the same time, chicken breast meat is a healthy source of protein.

  1. To prepare the dish, you will need the ingredients from the basic recipe and 200 grams of boiled chicken breast.
  2. The breast can be taken apart into fibers, but it is more convenient to cut it into small pieces with a knife.
  3. On the bottom of the mold, put the inflorescences of cabbage in the first layer, pieces of boiled meat on top and pour the sauce, sprinkle with cheese on top.
  4. Bake the same amount in the oven.

The calorie content of the dish will increase, so will the nutritional value. You can limit yourself to a smaller portion, but still get satiety that lasts longer, at the expense of more protein.

You can learn more about how to bake cauliflower with chicken here.

As seen, you can cook cauliflower in the oven in a variety of ways and using several types of products... The final result will depend on the taste preferences of the hostess or her family members.

We recommend watching a video on cooking cauliflower casserole with chicken:

How to serve?

Tip: Baked cauliflower can be served as a side dish with fish or meat, or as a main course, especially if it's been roasted with chicken. In this case, it is better to add chopped fresh vegetables, tomatoes or cucumbers.

Cauliflower is not as popular in our country as white cabbage... This healthy vegetable only in the last decade has received a vocation and began to appear on the tables. Meanwhile, the benefits of cauliflower can hardly be overestimated.

It has several times more vitamin C than white cabbage, it is better digested, easier to absorb. Including cauliflower dishes regularly in the diet, you can strengthen the immune system, lower cholesterol levels, strengthen the heart, kidneys, and stomach.

This cabbage is suitable for feeding small children. Thanks to its low calorie content, cauliflower can help you lose weight and keep it fit. It is more useful to cook it in the form of baking, steaming or boiling.


Diet version of baked cauliflower in the oven - a basic recipe, which can be supplemented and varied to benefit your body and promote health. Cook with pleasure and be healthy!

Watch the video: 10 Easy Low-Carb Veggie Snacks (May 2022).