Cauliflower Pizza: Healthy and delicious Alternative
Pizza lovers, listen up! I’ve got a healthy recipe that delivers on that irresistible crispy, cheesy goodness WITHOUT the calories or guilt. As a nutrition coach dedicated to feel-good food, I’ve perfected a crave-able cauliflower pizza crust recipe that I can’t wait for you to try!
Listen, I get the pizza obsession…that irresistible flavor combo of a crisp golden crust, bubbling cheese, and savory toppings is pretty hard to beat! But many traditional pies can pack a ton of carbs, fat, and calories that leave you feeling blah. That’s why I put my nutrition know-how to work creating a veggie-based crust that cuts calories WITHOUT sacrificing the experience you love. I’m talking next-level cauliflower pizza, baby!
In this post, I’ll walk you through my easy peasy crust recipe step-by-step, and offer creative topping ideas to customize your pizza! Let’s dive in!
Health Benefits of Ingredients
Cauliflower pizza offers nutritional perks you won’t find in a traditional pizza. You have to try it and that’s why:
- Nutrition-packed. Veggie crust gives fiber, vitamin C, and vitamin K boost
- Lowers carbs. Swaps white dough for riced cauliflower
- Controls calories & fat. Uses lean protein & lots of produce
- Still crispy & cheesy. Same irresistible pizza texture & flavor
- Guilt-free seconds. A wholesome way to enjoy this favorite food.
Cauliflower
Cauliflower is rich in fiber, aiding in digestion and promoting weight loss. It contains antioxidants that may prevent certain cancers and is a source of choline, crucial for brain health. Low in calories, it’s a great substitute for grains on low-carb diets.
Almond flour
Almond flour, made from ground almonds, is high in protein and healthy fats, supporting heart health. It’s an excellent source of vitamin E, an antioxidant that protects cells from damage, and magnesium, important for blood sugar control. Gluten-free and low in carbohydrates, it’s ideal for baking.
Mozzarella cheese
Mozzarella cheese is high in calcium for bone strength and protein for muscle repair. It contains vitamin B12, supporting neurological function, and is lower in lactose, making it easier to digest. With its moisture and meltability, it enhances the texture and flavor of dishes.
Parmesan cheese
Parmesan cheese is packed with calcium and protein, essential for healthy bones and muscles. It offers a rich umami flavor to dishes without needing large amounts, aiding in calorie control. Its aging process makes it lactose-friendly and enriches its nutritional profile.
Garlic
Garlic is nutritious yet low in calories, rich in vitamin C and B6, and manganese. It’s known for reducing blood pressure and cholesterol levels, and its compounds may have anti-inflammatory effects. Garlic adds a unique flavor to dishes, making it a staple in various cuisines.
Oregano
Oregano is loaded with antioxidants and anti-inflammatory compounds. It’s a good source of vitamin K, iron, and manganese, supporting bone health and the immune system. Oregano’s robust flavor enhances Italian and Mediterranean dishes, available in both fresh and dried forms.
Cauliflower Pizza: step-by-step recipe
Cauliflower pizza is my new obsession! This easy veggie crust is the perfect healthy substitute for traditional dough. It’s packed with nutrients and saves calories, fat, and carbs. But the best part? It bakes up crispy on the outside and chewy on the inside – just like the real deal. Topped with savory tomato sauce, gooey cheese, and fresh basil, this cauliflower pizza will become your new favorite Friday night meal!
Get all the ingredients
Start with all the ingredients ready on the table. First, you need to chop cauliflower into small pieces. It should look like a crumble.
Cook the cauliflower
Prepare a saucepan for boiling cauliflower for 5-7 minutes, use a colander to drain cauliflower from the water, and let it cool for a few minutes. Wrap cauliflower in a clean kitchen towel and squeeze out as much moisture as possible.
Mix your dough
Mix the squeezed cauliflower with egg, almond flour, mozzarella, and parmesan cheese. Press the dough mixture into the prepared pizza pan, forming a round crust shape. Leave it on the side and prep tomato sauce.
Make the sauce
Add the minced/chopped garlic or garlic powder, dried oregano, salt, and black pepper. Use a spoon or spatula to mix all the ingredients until thoroughly combined. Spread tomato sauce evenly over the crust. Top with mozzarella and parmesan.
Bake your cauliflower pizza
Don’t forget to preheat your oven to 180-200 degrees and bake your beautiful pizza for 10-12 minutes. Remove from oven and top with torn basil leaves. Slice, serve immediately, and enjoy!
Cauliflower Pizza
2
servings15
minutes15
minutes485
kcalIngredients
- Pizza dough
400 grams Cauliflower
1 Whole egg
70 grams of Almond flour
- Pizza filling
80 g Mozzarella cheese
60 g Parmesan cheese
Few Basil leaves
- Tomato Sauce
1 tin Tomato
2 Cloves of Garlic
Pinch of Salt
Pinch of Pepper
Pinch of Oregano
Directions
- Preheat oven to 400°F (200°C). Line a pizza pan or baking sheet with parchment paper.
- Chop the cauliflower or use a food processor to save time
Boil for 3-4 minutes, alternatively, you can use a microwavable bowl, and microwave the riced cauliflower for 5-7 minutes until tender. Let cool slightly. - Wrap cauliflower in a clean kitchen towel and squeeze out as much moisture as possible.
- In a bowl, mix the squeezed cauliflower with egg, almond flour, and 1/4 cup each of the mozzarella and parmesan.
Press the dough mixture into the prepared pizza pan, forming a round crust shape. - Bake for 15 minutes. Remove from oven.
- Open the can of crushed tomatoes and pour into a bowl.
Add the minced/chopped garlic or garlic powder, dried oregano, salt, and black pepper. - Use a spoon or spatula to mix all the ingredients together until thoroughly combined.
Spread tomato sauce evenly over the crust. - Top with mozzarella and parmesan.
Bake for 10 more minutes until the cheese is melted and the crust is golden brown. - Remove from oven and top with torn basil leaves. Slice and serve immediately.
Customization
When it comes to the crust, cauliflower is the star of the show here. By ricing or grating the cauliflower into tiny pieces, it bakes up with a similar texture to dough. Mixing in egg, cheese, and almond flour further enhances crispness and binding power. But feel free to experiment with other veggie or nut flour bases to change the flavor profile. Just aim for at least a cup of finely processed raw veggies as the foundation.
The fun comes with customizing your toppings and sauce. Go classic with tomato sauce, mozzarella, pepperoni or ground meat, onions, olives, and bell peppers. Or branch out into pesto spreads, white sauces, or hummus instead of marinara. Swap out meat for plant-based crumbles or your fave veggies to pack more fiber and nutrients. And finish it off with fresh herbs, spices, or squeezes of lemon juice. The options are endless!
Just remember – loading up on high-fat meats, cheese, oil or creamy sauces can quickly amplify calories. For the healthiest option, build your pizza around a rainbow of produce and lean proteins like beans or chicken breast. This allows you to indulge in this favorite food while still keeping your body feeling its best!
Wrap up
There you have it, my friends! Healthy, delicious, lower in calories – homemade cauliflower pizza! In this post, I share an easy, healthy cauliflower pizza crust recipe that delivers the crispy, cheesy goodness you crave without the carbs, fat, and calories.
This is my new favorite meal, as you can customize and pizza every day and get a new unique recipe. And the most important it’s healthier and lower in calories!
I also talk about the benefits of cauliflower crust over traditional pizza, like added nutrition, fewer carbs/fat/calories, and the same delicious texture and flavor.
Give it a try and share your thoughts about this easy and healthy recipe! Remember, one bite at a time! Check out my other recipes and I see you soon.
