Cauliflower Pizza Crust

Photo of preparing a cauliflower pizza: spooning marinara sauce onto the cauliflower crust resting on a pizza stone, surrounded by fresh tomatoes, fresh cauliflower, a bowl of cheese, small bowl of marinara sauce, and fresh basil.

Who Says Pizza is Junk Food?

Take the guilt out of pizza night with a low-carb, gluten-free cauliflower pizza crust that’s packed with veggies and full of flavor. Cauliflower reduces to the consistency of rice in a food processor and comes together like ‘dough’ with an egg and Parmesan cheese — both of which boost protein content. Italian seasoning adds flavor. Compared to a traditional wheat crust, cauliflower pizza crust has double the fiber and protein and fewer calories and carbs.

Top a cauliflower crust as you would any pizza. Spread it with zesty marinara sauce and layer with sauteed seasonal veggies and a sprinkle of cheese. Or top with basil pesto, tomatoes, mozzarella and a drizzle of balsamic glaze for a classic Caprese pizza. Chimichurri, an Argentine sauce made of fresh green herbs and garlic, is great on pizza with goat cheese. Other creative combos include spinach, pineapple, and banana pepper; caramelized onion and ham; fig, prosciutto, and ricotta; and broccoli, tomato, and feta.  Borrow inspiration from your local pizzeria or use your imagination!

Ingredients:

  • 1 head cauliflower, chopped (about 5 cups)
  • 1 cup shredded Parmesan or Asiago cheese
  • 1 large egg
  • 1/2 teaspoon dried Italian seasoning
  • 1/2 teaspoon dried garlic
  • Sea salt and freshly ground black pepper
  • Olive oil or avocado oil for brushing

Directions:

  1. Set the oven to 400 degrees F and preheat a pizza stone or clean baking sheet.

  2. Place the cauliflower in a food processor and pulse until finely ground to the consistency of small beads similar to rice or couscous.
  3. Spread the cauliflower in a thin layer on a baking sheet and place in the preheated oven for 2-3 minutes to dry. Remove and allow to cool. Increase the oven temperature to 475 degrees F.

  4. Whisk the egg in a large bowl then add the cauliflower, cheese, spices, a pinch of sea salt, and a few grinds of pepper. Mix well.
  5. Line a cutting board or cookie sheet with parchment paper and brush with olive or avocado oil. Form a thin 12-inch circle with the dough mixture. Slide the parchment onto the preheated pizza stone and bake until barely golden and darker at the edges, about 13-15 minutes.
  6. Remove the crust from the oven and add your favorite toppings!
Photo of preparing a cauliflower pizza: spooning marinara sauce onto the cauliflower crust resting on a pizza stone, surrounded by fresh tomatoes, fresh cauliflower, a bowl of cheese, small bowl of marinara sauce, and fresh basil.

Looking for other easy, healthy recipes from MINT Nutrition? 

As a certified integrative and functional dietitian, it’s my job to come up with tasty, healthy recipes and meal plans for individuals (neat, I know). Start here, and follow MINT Nutrition on Instagram for more recipes, tips, and insights. To learn more about how our recipes and meals can best serve you and your specific needs, schedule a 15-minute consultation call with MINT Nutrition today.

Share this Post

Picture of Christiane Matey

Christiane Matey

Integrative Nutritionist & Dietitian

Keep Reading