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Perfecting the Pie: How to Make a Delicious Cauliflower Crust Pizza

The BEST Cauliflower Crust Pizza (1 min 3 sec)

Cauliflower Pizza Crust Recipe

This cauliflower pizza crust is a delicious, low-carb alternative to traditional flour-based crusts. Here's how to make it, along with a simple topping suggestion.


- For the Crust:

  - 1 medium head of cauliflower (about 2 to 3 cups when grated)

  - 1/4 cup grated Parmesan cheese

  - 1/4 cup mozzarella cheese, shredded

  - 1 egg

  - 1/2 teaspoon salt

  - 1/2 teaspoon garlic powder

  - 1/2 teaspoon dried basil or oregano

  - Cooking spray or olive oil (for greasing)

- Toppings:

  - 1/2 cup tomato sauce

  - 1 cup shredded mozzarella cheese

  - Fresh or dried herbs (basil, oregano)

  - Optional toppings: sliced bell peppers, onions, mushrooms, olives, cooked meats


1. Preheat Oven and Prepare Baking Sheet:

   - Preheat your oven to 425°F (220°C). Line a baking sheet or pizza stone with parchment paper and lightly grease it with cooking spray or a drizzle of olive oil.

2. Prepare the Cauliflower:

   - Wash and thoroughly dry the cauliflower, remove the stems and leaves, and chop it into chunks. Place the cauliflower in a food processor and pulse until it achieves a rice-like texture. If you don't have a food processor, you can grate the cauliflower with a cheese grater.

3. Cook the Cauliflower:

   - Microwave the riced cauliflower in a microwave-safe bowl, uncovered, for 4-5 minutes on high. Allow it to cool for a few minutes, then transfer it to a clean tea towel or cheesecloth. Wrap it up and squeeze out as much moisture as possible—the drier, the better.

4. Make the Dough:

   - In a bowl, combine the drained cauliflower with the Parmesan, mozzarella, egg, salt, garlic powder, and herbs. Mix well until a dough-like texture is formed.

5. Shape and Bake the Crust:

   - Press the cauliflower mixture onto the prepared baking sheet, shaping it into a circle or rectangle about 1/4 inch thick. Bake in the preheated oven for 20-25 minutes, or until the crust is firm and golden brown.

6. Add Toppings:

   - Remove the crust from the oven, spread a thin layer of tomato sauce over it, and sprinkle with mozzarella cheese and your chosen toppings.

7. Bake Again:

   - Return the pizza to the oven and bake for an additional 10 minutes, or until the cheese is melted and bubbly.

8. Serve:

   - Let the pizza cool for a few minutes, then cut into slices and serve with a sprinkle of fresh herbs if desired.

This cauliflower pizza offers a fantastic way to enjoy a gluten-free, healthier version of a classic dish without sacrificing flavor. Experiment with different toppings to suit your taste preferences!

In recent years, cauliflower has ascended from a humble side dish to a culinary star in its own right. Versatile and mild in flavor, this cruciferous vegetable is not only a favorite among chefs and home cooks alike but is also packed with nutritional benefits that make it a must-have in any diet. Here’s why you should consider incorporating more cauliflower into your meals.

Rich in Nutrients

Cauliflower is exceptionally rich in vitamins and minerals, boasting a variety of nutrients essential for maintaining good health. It is an excellent source of vitamin C, necessary for the growth, development, and repair of all body tissues, and for supporting immune system function. Furthermore, it offers a good dose of vitamin K, which is crucial for bone health and wound healing, as well as B-vitamins like folate, which is essential for making DNA and other genetic material.

Low in Calories, High in Fiber

One of the most appealing aspects of cauliflower is its low calorie content, making it ideal for those looking to manage their weight. A cup of cauliflower contains only about 25 calories, but is high in fiber—crucial for digestive health and promoting feelings of fullness. Incorporating cauliflower into meals can help reduce overall calorie intake, while still leaving you satisfied.

Antioxidant and Phytonutrient Rich

Cauliflower is loaded with antioxidants and phytonutrients, which help combat the stress caused by free radicals. Among these antioxidants is sulforaphane, a substance believed to have a potent impact on health, including reducing blood pressure and improving kidney function. It also contains glucosinolates and isothiocyanates, which have been shown to slow the growth of cancer cells.

Versatility in Cooking

The subtle flavor of cauliflower makes it an excellent backdrop for a variety of dishes. It can be steamed, roasted, fried, or eaten raw. Cauliflower can be turned into 'rice', used as a pizza crust, or even transformed into a creamy sauce. This adaptability not only helps you keep your meals interesting but also assists in integrating this nutritious vegetable into your diet regularly.

Heart Health and Anti-Inflammatory Benefits

Regular consumption of cauliflower is also linked to enhanced heart health. Its ingredients help lower cholesterol levels and are beneficial for maintaining blood pressure. Furthermore, its anti-inflammatory properties, due to the presence of indole-3-carbinol, can reduce the risk of inflammation-mediated diseases such as arthritis and heart disease.

Cauliflower offers a range of health benefits, making it a stellar addition to your diet. Its nutrient density, coupled with its low calorie count and high fiber content, supports various aspects of health from digestion to chronic disease prevention. Whether you’re looking to lose weight, improve your overall health, or simply enjoy delicious and nutritious meals, cauliflower is a vegetable that won’t disappoint. Start experimenting with this versatile vegetable in your cooking and reap its myriad benefits!

A serving of cauliflower, typically about one cup of raw florets (approximately 107 grams), offers a robust nutrient profile that makes it a valuable addition to any diet. Here's a detailed breakdown of what you get in one serving of cauliflower:

- Calories: 25

- Protein: 2 grams

- Fat: 0.1 grams

- Carbohydrates: 5 grams

  - Dietary Fiber: 2 grams

  - Sugars: 2 grams

- Vitamin C: 46.4 mg (77% of the Daily Value)

- Vitamin K: 16 micrograms (20% of the Daily Value)

- Folate (Vitamin B9): 57 micrograms (14% of the Daily Value)

- Vitamin B6: 0.2 mg (10% of the Daily Value)

- Pantothenic Acid (Vitamin B5): 0.7 mg (7% of the Daily Value)

- Potassium: 320 mg (9% of the Daily Value)

- Manganese: 0.2 mg (8% of the Daily Value)

- Magnesium: 16 mg (4% of the Daily Value)

- Phosphorus: 44 mg (4% of the Daily Value)

This nutrient content makes cauliflower a low-calorie, high-fiber food that is also rich in vitamins and minerals, particularly vitamin C, which acts as a powerful antioxidant. This composition contributes to its various health benefits, including aiding in weight management, reducing inflammation, and supporting heart and cellular health.

Get After It!!



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