Weight Watchers Cabbage Soup (Zero Points)

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This Weight Watchers Cabbage Soup is seriously so delicious soup and with zero points, it will become a staple in your rotation. Packed with ground turkey, tomatoes, green cabbage, garlic, onion, and cauliflower rice - this soup has all the flavor of a traditional cabbage roll in soup form. Jump to Recipe keyboard_arrow_down

174 CALORIES 14g CARBS 3g FAT 24g PROTEIN
0
Freestyle™ SmartPoints™ New!
(4 PointsPlus®)

When the weather gets cold, all I want is a big bowl of soup and this healthy cabbage soup delivers. It's filling, packed with veggies, and tastes just like a cabbage roll! Plus it is zero Weight Watchers points, low carb, Whole30, and Paleo friendly. When it comes to soup, this is one of our favorites along with this Weight Watchers Zero Point Taco Soup and 1 Point Easy Turkey Chili.

Cabbage soup is a classic recipe that has been popular in the Weight Watchers, diet, and health space for years. There was even a popular cabbage soup diet at one point. Traditionally cabbage soup is made with green cabbage, diced tomatoes, carrots, celery, onion, garlic, and spices. It's low calorie and packed with vitamins and minerals.

After all those years, it seemed like cabbage soup was do a makeover. So today I am sharing a heartier version that is a mash-up between traditional cabbage soup and a meat filled cabbage roll. It's easy to make, affordable, and works for all different diets and dietary needs. plus it is so much more filling than traditional WW cabbage soup since it gets a dose of protein from the ground turkey and even more veggie goodness from the cauliflower rice. 

To keep things light, healthy, and zero Weight Watchers points - this cabbage soup recipe uses 99% lean ground turkey and cauliflower rice. The cauliflower rice also keeps it low carb, Whole30, and paleo friendly. With that said, you could definitely swap in lean ground beef and either white or brown rice for a more classic version. Barley, quinoa, and farro would also work. And I have made this with turkey sausage, chicken sausage, chicken breast, and leftover rotisserie chicken as well. It turns out great with all of it.

WW cabbage soup in a wooden bowl with fresh parsley and two spoons.

Tips for Making Weight Watchers Cabbage Soup

There are so many ways to customize this cabbage soup depending on what you have at home and what you like. Here are some of the best tips for making this recipe:

  • Protein: When it comes to protein, it is a great way to make this soup more filling. However, ground turkey isn't the only option. For an unstuffed cabbage soup, add ground beef. To amp up the flavor, use ground or sliced chicken or turkey sausage. To keep things zero points, consider using boneless skinless chicken breast. Chicken thighs also work and will stay nice and tender in the soup. Rotisserie chicken is another easy option. 
  • Spice: If you like things spicy, you have a few different options.The quickest is to add red pepper flakes to the dish at the same time you add the garlic. Chili powder works as well. You can also add some diced jalapeno or serrano peppers for lots of heat or a poblano pepper for mild heat. Believe it or not, I have even added straight hot sauce to this soup and it works. 
  • Extra veggies: You can defintiely pack even more veggies into this soup. Popular options include green beans, corn, zucchini, spinach, kale, broccoli, and cauliflower. Depending on how many veggies you add, you may need to add more broth and seasoning. Sweet potatoes, butternut squash, and regular potatoes are another option and make the soup heartier.
  • Add grains: To make this soup more filling, you could use rice instead of the cauliflower rice.  Either brown rice or white rice would work. I like to cook the rice separately and add it right before serving so it doesn't get mushy. Quinoa, barley, orzo, couscous, and farro would also work. 
  • Kick up the flavor: If you want to add some extra spice and flavor to this recipe, you have all kinds of options. For a spicy version, add red pepper flakes, paprika, and cumin. For an onion forward version, add a packet of onion soup mix. Another popular option is Italian seasoning. And personally, I love adding some grilling seasoning to the soup for an extra kick.
  • Vegetarian options: If you want to make a vegetarian version of this soup, you can use vegetarian crumbles, canned chickpeas, or canned white beans. 

Can I freeze cabbage soup?

There are two options for freezing cabbage soup depending on if you want to cooks it and freeze it OR prep the entire recipe and then cook it later. 

  • Meal Prep Cabbage Soup: If you want to prep this meal to cook at a later time, it's actually fairly simple. Start by browning the turkey with the onion, salt, and pepper. Then add the carrots, celery, and garlic. Cook for 3-4 minutes. Let this cool. Then add to a freezer safe bag with the cabbage, cauliflower rice, diced tomatoes, and bay leaves. Freeze for later use. When you are ready to cook it, let it defrost in the fridge overnight. Add the contents to the Instant Pot, Slow Cooker, or stove-top and add the broth. Cook according to the directions below.
  • If you want to simply freeze the cabbage soup after it is cooked, simply place it in a freezer safe container. It will last in the fridge for 2-3 months in the freezer. Personally, I always freeze it in individual servings that can be pulled out for a quick dinner or lunch.

How long will WW cabbage soup stay good in the fridge?

Cabbage soup will stay good in the fridge for between 4-5 days. If you don't finish it before then, simply freeze it for later use. It will last a couple of months in the freezer.

How do I make Cabbage Soup in the Instant Pot?

To make WW cabbage soup in the Instant Pot, you will want to start by cooking the turkey, onion, carrots, celery, and garlic on the Saute mode until the turkey is cooked through and the vegetables are softening. Then you can add the diced tomatoes, cauliflower rice, broth, and bay leaves. Close the Instant Pot and cook on Manual mode for 18-20 minutes. Let the pot naturally release and then season with salt and pepper as needed.

Can I make Slow Cooker Cabbage Soup?

This soup works great in the slow cooker, however, you will want to brown the turkey before adding it to the slow cooker. Simply brown the turkey along with the onion. Add the carrots, celery, and garlic. Once that is cooked, add everything to the slow cooker and top with tomatoes, cauliflower rice, and broth. Cook on low for 4 hours (longer is fine) until the cabbage is tender. 

Can I make this Weight Watchers Cabbage Soup with beef?

If you are looking for a more traditional unstuffed cabbage roll soup, make this with lean ground beef instead. When this is made with ground beef, there are an additional 2 Weight Watchers Freestyle Points per serving.

Zero point cabbage soup made with ground turkey, green cabbage, and tomatoes in a bowl with parlsey,

What can I serve with Weight Watchers Cabbage Soup?

There are all kinds of options when it comes to serving soup. Normally when we have soup for dinner, I serve it with a nice green salad and some hearty bread. For lunches, I will often pair it with some sliced fruit or a quick salad. Here are some more ideas:

What are Weight Watchers free foods? Why is this recipe zero points?

Under the new WW Freestyle Smartpoints program, there is a much larger list of zero point foods. This includes lean proteins, legumes, beans, vegetables, and fruit. This recipe is made with all zero point foods, which is why it comes out to zero points. This includes the 99% lean ground turkey, cauliflower rice, diced tomatoes, and chicken broth. It is important to remember, that to get the most accurate WW points information, you want to use the recipe calculator not the nutritional info. This correctly counts the zero points food. If you use the nutritional info, it will come out to higher points since it inherently includes the calories/fat of those items.

The Recipe
Weight Watchers cabbage soup with cabbage, ground turkey, tomatoes, and cauliflower rice in a bowl.

Weight Watchers Cabbage Soup (Zero Points)

PREP TIME: 10 Min
COOK TIME: 30 Min
TOTAL TIME: 40 Min
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Ingredients

US METRICS
  • 1 lb 99% lean ground turkey (or ground beef)
  • 1 U onion, diced
  • 1 tsp kosher salt (more to taste)
  • 1/2 tsp black pepper
  • 1 U carrot, diced
  • 1 U celery stalk, diced
  • 4 U garlic cloves, diced
  • 4 cups green cabbage, chopped
  • 2 cups cauliflower rice
  • 28 ounces canned diced tomatoes (not drained)
  • 4 cups low sodium chicken broth (or beef broth)
  • 2 U bay leaves

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Instructions

(Hide Photos)
1

Instant Pot/Pressure Cooker: Turn the Instant Pot to saute. Once it is hot, spray it with cooking spray and add the ground turkey, onion, salt, and pepper. Cook for 4-5 minutes until turkey is browned and cooked through. Add the carrots and celery. Cook for 3-4 minutes until beginning to soften. Add the garlic and cook for one minute until fragrant. Add the cabbage, cauliflower rice, diced tomatoes, bay leaves, and broth. Close the lid and set to cook on Manual for 18 minutes. Let naturally release and season with salt and pepper if needed.

2

Stove Top: Heat a large pot or Dutch oven over medium high heat. Spray with cooking spray and add the turkey, onion, salt, and pepper. Cook for 4-5 minutes until turkey is browned and cooked through. Add the carrots and celery and cook for 3-4 minutes until they begin to soften. Add the garlic and cook for 1 minute. Add the remaining ingredients - cabbage, cauliflower rice, diced tomatoes, broth, and bay leaves. Turn the heat down to a simmer. Cook for 30-40 minutes until cabbage is tender. Season with salt and pepper.

3

Slow Cooker:Heat a skillet over medium high heat. Spray with cooking spray and add the ground turkey, onion, salt, and pepper. Brown for 4-5 minutes. Add the carrots and celery and cook for 3-4 minutes. Add the garlic and cook for 1 minute. Add this mixture to the slow cooker along with the cabbage, cauliflower rice, tomatoes, broth, and bay leaves. Cook on low for 4 hours or until cabbage is tender. Season with salt and pepper.

Nutritional Facts
Serving Size: 1.5 cups
Amount Per Serving
Calories 174
Calories from Fat 26
% Daily Value *
Total Fat 3g
4%
Saturated Fat 1g
3%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 42mg
14%
Sodium 649mg
28%
Total Carbohydrate 14g
4%
Dietary Fiber 4g
16%
Sugars 6g
Protein 24g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Healthy cabbage soup with turkey and cauliflower rice with 0 ww points.
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
9 Comments
On Weight Watchers Cabbage Soup (Zero Points)
user image
user image
April 21, 2019 - 03:20
I make a pot of this soup every sunday and take it to work every day with a sandwich for lunch,it is awesome
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Peri
March 26, 2019 - 10:10
Add a Rating:
4
I made this soup last night and the flavor was AMAZING! I'm not on WW, so I used ground beef and regular jasmine rice in my soup.
Not sure if 2 cups of rice is what did me in, but I found myself needing to add a lot more water to the pot in order for all of the veggies and meat to be covered--the broth just didn't cover it all! Now that the soup has cooled, it's a very thick texture. Seems like I might need to add more water when reheating, but I'm nervous to lose the flavor!

Any other suggestions so I can keep this a soup instead of a cabbage stew?
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Karen
May 6, 2019 - 12:35
Regarding the rice you added: If you added 2 cups of UNcooked rice in place of 2 cups of cauliflower rice then you would need 4 cups of liquid to cook it, thus the need to add all that liquid. Just a thought.
user image
March 26, 2019 - 10:59
Hmm - it is definitely a thicker soup but I am surprised you needed extra water with the broth and undrained tomatoes. However, you shouldn't lose too much flavor as long as you use a flavorful chicken broth instead of water. Let me know if that works!
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Sharlene
March 24, 2019 - 09:59
Add a Rating:
5
So good!!! Thank you!
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Wendy
January 20, 2019 - 13:33
Given the Nutritional facts this is not zero points. It’s 4 points
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Vicki
January 25, 2019 - 08:10
That’s not correct. If you want to check the points, use the recipe builder and not the nutritional facts. The recipe uses all zero point ingredients, unless you use ground beef instead of lean ground turkey.
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Ruth Cantu
February 21, 2019 - 04:16
Thank you Vicki for that clarification. I totally agree with you.
user image
Jan
January 2, 2019 - 20:09
Add a Rating:
5
I use to make the cabbage soup very plain. I really likke this verrsion and am going to try it.
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