My husband LOVES a good seafood chowder, but it’s been hard to find a Weight Watchers Seafood Chowder Recipe that I really like. And then I came across a seafood chowder casserole recipe on that sounded ideal! I worked on it for a while, and revamped the dish to make it a lot more Weight Watchers friendly. The final result ended in 1 serving being just 6 Points per serving. Not bad considering I didn’t sacrifice any of the cheese, people!! This delicious and easy recipe was a hit…my whole family ended up loving it, and I felt good knowing they were eating something healthy and low calorie (but they had NO idea). This healthy casserole recipe was so good, I think I may make it again this weekend :).

Seafood Chowder Casserole Recipe

A delicious and easy low calorie seafood casserole recipe that is sure to be a knockout meal! Full of veggies and fresh seafood, this low calorie casserole packs in all the flavors of seafood chowder recipes, but with a lot less fat and calories, making it a great dinner idea for any weight watcher.


  • 12 ounces diced cod fish
  • 1 pound raw shrimp (21-25 count), peeled, deveined and chopped
  • 8 oz canned crabmeat, drained
  • 1 large head cauliflower, roughly chopped
  • 2 cups sliced leeks, rinsed
  • 1 cup sliced celery
  • 1/2 cup corn (frozen or canned, thawed/drained)
  • 1/2 cup carrots, diced
  • 2 cups seafood stock or clam juice
  • 2 cups shredded Gruyère cheese
  • 1/4 cup whole wheat flour
  • 1 cup fat free milk
  • 1 tsp olive oil
  • 1 tbsp Old Bay seasoning
  • 1/2 tsp freshly ground pepper
  • 1 tbsp Dijon mustard
  • 2 tbsp chopped fresh dill
  • 1/2 cup whole-wheat breadcrumbs


  1. Preheat oven to 400°F and coat a 9-by-13-inch (or similar 3-quart) baking dish with non-fat cooking spray.
  2. Heat 1 tsp oil in a Dutch oven over medium-high heat. Add leeks and celery and cook, stirring often, until the leeks are softened, 2 to 3 minutes. Stir in cauliflower, stock (or clam juice), corn, carrots , ½ tbsp Old Bay and pepper. Cover and bring to a simmer over high heat. Reduce heat to medium-low and simmer, covered, until the cauliflower is just tender, 5-8 minutes.
  3. Whisk milk, flour and mustard in a measuring cup. Stir into the cauliflower mixture, increase heat to medium-high and bring to a simmer, stirring constantly.
  4. Stir in shrimp and fish and return to a simmer, stirring often; cook until the seafood is just cooked through, about 3 minutes.
  5. Remove from the heat and stir in crab, 1 1/2 cups Gruyère and half the dill.
  6. Transfer the seafood mixture to the prepared baking dish. Mix breadcrumbs with the remaining Old Bay.
  7. Stir in the remaining 1/2 cup Gruyère and the remaining dill. Sprinkle the breadcrumb mixture over the casserole.
  8. Bake the casserole until it is bubbling and golden brown, 20 to 30 minutes. Let stand 10 minutes before serving.

Preparation time: 45 minute(s)

Cooking time: 30 minute(s)

Diet type: Pescatarian

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Meal type: dinner

Culinary tradition: USA (Traditional)

Entire recipe makes 8 servings
Serving size 1 1/8 of casserole
Each serving = 6 Points

PER SERVING: 227 calories; 5g fat; 19 g carbohydrates; 36 g protein; 5 g fiber

1 Comment

  1. This is absolutely wonderful. Reminds me of a low fat Chupi I make but without so many carbs, as the cauliflower subs for the bread.

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