Clean Eating: Cauliflower Pizza

January 30, 2013

I’ve been wanting to try Cauliflower crusted pizza for a while. The first time I attempted it I used my Vitamix to make “cauliflower rice” but ended up making it into mush and created cauliflower mashed potatoes that evening instead. I was determined to make this work, so a few days a later I took a cheese grater and grated the cauliflower (making 2 cups worth of cauliflower rice…which means I doubled this recipe below) so I had enough to feed the whole family.

I am going to share TWO different recipes because one is higher in fat content, the other one not so much. I used the first recipe because I wasn’t sure how my family was going to react with the new crust. I used low-fat cheddar cheese to lower the fat content and calories. The crust ended up STILL being a little too fragile despite me using a slit baking sheet. I will experiment again next time.

My eldest son helped me make it – which I hoped would make him more inclined to eat it. We topped it with low fat mozzarella, pizza sauce (1/4 cup), shredded chicken, olives, mushrooms and yellow zucchini.

So what’s the verdict? I loved it! My husband loved it and said I MUST share the recipe. The boys??? Well – let’s just say they’ve had too many pizza parties and are not used to the ‘fake’ thing…YET!!!

I included the links to the original recipe in the title – if you follow the links it will also provide the nutritional breakdowns.


Cauliflower Crust Pizza (with cheddar cheese recipe)


Cauliflower, frozen, cooked, riced, 1 cup
Egg, fresh, 1 large
Cheddar Cheese, 1 cup, shredded
Fennel, 1/2 tsp
Oregano, ground, 1 tsp
Parsley, dried, 2 tsp

Rice or finely chop the cauliflower. Beat egg, add the cauliflower, and shredded cheese. Mix, then press into a greased pizza pan then sprinkle with the spices. Bake at 450 for 12 to 15 minutes. If you double the recipe cook 15 to 20 minutes.

Add desired pizza topping (not included in nutritional info) such as red sauce, mushrooms, green pepper, onions, cheese, etc. Bake until brown and cheese is bubbly.

This makes four pieces.

Number of Servings: 4


Healthy and Gluten-free Cauliflower Pizza

  • ½ head cauliflower (about 2 cups riced)
  • 1 clove garlic, minced
  • 1 cup part-skim shredded mozzarella cheese
  • 1 egg, beaten
  • 1 teaspoon basil
  • 1 teaspoon oregano
  1. Pre-heat oven to 400° F.
  2. Prep a cookie sheet or pizza stone. You can grease the cookie sheet or use parchment paper.
  3. Remove the stems and leaves from your cauliflower and chop the florets into chunks. Add to a food processor (I used my Vitamix) and pulse just until the texture is similar to rice. If you don’t have a food processor or Vitamix, you can grate the cauliflower with a cheese grater or chop it.
  4. Sauté cauliflower “rice” in a non-stick skillet over medium heat and cook until translucent, approximately 6-8 minutes. (You can use the microwave for this as well. Just place cauliflower in an uncovered microwave-safe bowl and cook for 8 minutes.)
  5. In a bowl combine the cooked cauliflower with all remaining ingredients.
  6. Spread dough out evenly over parchment paper (or stone) – about ¼ to ⅓ of an inch thick. The pizza should be about 9-10 inches in diameter.
  7. Bake for 25-30 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
  8. Remove the crust from the oven.
  9. Top with pizza sauce and toppings. Be careful not to add too many heavy toppings as you don’t want to weigh down the crust.
  10. Broil the pizza for 5 minutes, or until the toppings are hot and the cheese is melted. Allow the pizza to cool for 2-3 minutes then cut and serve immediately.
    This was actually delicious – I used RECIPE #1

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