Even the most die-hard of traditional pizza purists should give low carb cauliflower pizza crust recipe a chance. National Pizza Day is celebrated annually on Feb. 9, and this auspicious occasion is the perfect opportunity to put a twist on the old classic wheat crust.1
Don’t worry, because with the right recipe and a good technique, you won’t be scrimping on texture and flavor. And, you might just open yourself up to a whole new world of benefits you might normally get from old-school pizza.
Why Try Low Carb Cauliflower Pizza Crust?
Cauliflower pizza crust may be a better option compared to other traditional pizza base options (like whole wheat) if you’re trying to cut down on sodium, fat, and net carbs. You’ll also want to pay attention to the type of toppings you choose as well as the ingredients used to make the cauliflower crust. Some of these crusts may even be gluten free, which is a good thing for pizza lovers with food intolerances.2
Opting for a cauliflower pizza may also be a good way to keep calories under control and expose yourself to new and different ways of eating vegetables (always a great idea if you’ve got picky eaters in the family).3
However, while frozen or store-bought cauliflower crusts might be the more convenient option, all of the aforementioned benefits may vary based on their specific recipes. It might be a better call to make your own low carb cauliflower crust and pick a recipe that best suits your nutritional needs or preferences.4
So, here are a couple of options for a tasty cauliflower crust, plus some awesome topping combination ideas you’re not going to want to miss out on.
Easy Cauliflower Pizza Crust Recipe For Your Gluten-Free Pizza
This great recipe makes the work worth it, since each crust promises only 9 grams net carbs — perfect for those following a low-carb eating plan.
- 2 cups cauliflower trimmed into florets (or purchase riced cauliflower instead)
- 2 large eggs, whisked
- Olive oil spray
- ½ tsp dried oregano
- ½ tsp garlic powder
- ¼ tsp black pepper
Additional ingredients: pizza sauce, shredded mozzarella, Parmesan cheese, other toppings of choice (choose wisely and sparingly to keep the whole dish low-carb and to avoid making the pizza soggy)
- Preheat oven to 400 degrees F. Prepare your pizza pan or large baking sheet by lining it with a sheet of parchment paper and spraying with a thin coat of olive oil spray. Set aside.
- Pulse cauliflower in a food processor until it resembles rice, or grate with a handheld box grater.
- Mix grated cauliflower with the whisked eggs and the herbs in a large bowl.
- Spread mixture on the parchment, forming a thin crust. Pat down if needed.
- Bake until dry and very set. Don’t worry if the crust becomes very golden-brown (about 40 minutes).
- Remove from the oven, set settings to broil, then assemble pizza by adding sauce, cheese, and toppings.
- Return to oven for a few more minutes until the cheese is melted and toppings are cooked (around 10 minutes).5
Basic Cauliflower Pizza Crust Recipe With A No-Squeeze Technique
Many homemade cauliflower crust recipes require you to squeeze the excess liquid from riced cauliflower using paper towels to help keep the crust together, and it might put off a lot of people who don’t want any extra elbow grease.
Here’s a simple recipe that uses only three ingredients, offers a no-squeeze loophole, and complies with the keto diet.
- 1 ½ lbs. cauliflower (separated into smaller florets)
- 1 large egg
- 1 ½ cup grated Parmesan cheese
- Preheat the oven to 400 degrees F. Prepare your pizza pan or large baking sheet by lining it with a sheet of parchment paper. Set aside.
- Pulse your cauliflower in a food processor until florets break down and resemble rice grains. If you don’t have a food processor, you can use the large holes of your box grater to rice cauliflower manually.
- Transfer cauliflower rice to a large frying pan. Stir-fry until soft (take your time). This helps evaporate some of the liquid, effectively eliminating the squeezing step.
- In a separate large bowl, beat egg and add Parmesan cheese. Stir in cooked cauliflower and combine to make a well-incorporated, shaggy “dough.”
- Crucial to making sure the crust stays together: Opt to make smaller crusts instead of one large one that’s more likely to fall apart. Form two small rounds on your lined baking sheet and pop in the oven.
- Bake for 20 minutes, checking to make sure the edges have crisped up and the center is firm.
- Cool for at least five minutes at room temperature before adding your pizza sauce or marinara sauce of choice, as well as cheese and other toppings. Return to oven and bake until cheese is completely melted.6
Cauliflower Pizza Topping Ideas
Here are some exciting, healthy flavor combinations you can try on your freshly-made cauliflower crust.
- Vegan Pizza: Stick to dairy-free or homemade marinara sauce, dairy-free cheese, and chopped vegetables like peppers, spinach, and onions.
- Mexican-Inspired Pizza: Spread a layer of refried beans, then add minced turkey (if not vegan), pico de gallo or salsa, fresh avocado or dollops of guacamole, and finish off with sprigs of cilantro.
- Breakfast Pizza: Use pesto as your pizza sauce, layer on healthy veggies of your choice (like kale or bell peppers), then finish with a sunny side-up egg or two and a sprinkling of parsley.7
Low-Carb Cauliflower Pizza Crust: Your Secret Weapon
Whether you’re eager to possibly make pizza a little more healthy and nutritious, or you’re just trying to get more of a vegetable you love into your life, a foolproof and versatile cauliflower crust pizza recipe is a solid secret weapon in any healthy-eating arsenal.
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