Many people are turning to cauliflower pizza crust because it provides a healthy, low carb and gluten-free alternative to traditional pizzas.
In addition, many of these recipes call for very few ingredients. Plus, they don’t take long to cook.
Cauliflower Pizza Crust Calories & Carbs
Using the 3-ingredient recipe below, a cauliflower pizza crust has 560 calories and 14 carbs total. Assuming you cut your pie into quarters, the nutrition breakdown would be 140 calories and 3.5 carbs per serving (plus toppings).
- 2 cups cauliflower rice = 50 calories, 10 carbs
- 1 cup grated parmesan cheese = 430 calories, 4 carbs
- 1 egg = 80 calories, 0 carbs
Note: When compared to brown rice, cauliflower has 25 calories per cup VS 218 of brown rice. Additionally, cauliflower has 5 grams of carbs per cup while brown rice has 46 grams. Nutrients in cauliflower.
How to Make Cauliflower Pizza Crust
Making a pizza crust out of cauliflower can actually be just as easy as it is healthy.
First, the trick is to prepare cauliflower rice in advance. Then, briefly cook it in a pan before combining the crust ingredients. Therefore, you release excess moisture from the cauliflower, preventing your crust from turning into a watery mess.
Chef Buck demonstrates this method in the video below. In addition, he only uses 3 ingredients to make the cauliflower pizza crust…
3 Ingredients:
- 2 cups cauliflower rice
- 1 cup grated parmesan cheese
- 1 egg
By the way, I like to add Italian seasoning to my crust. In addition, you can add garlic, rosemary, onion powder, red pepper flakes or another spice that you like. You can also make egg white wraps to use for low carb pizza crusts.
Note: Do you eat cauliflower pizzas on a regular basis? If you don’t want to always make your own crusts, you can buy pre-made cauliflower crusts for about $6.50 each.
Cauliflower Pizza Bites?
If you don’t want to make an entire pizza, try making a cauliflower mini pizza – or 12! Furthermore, these make great low-carb appetizers as well as snacks.
You can use the same recipe shown above, or alternatively use the one shown in the video below. First of all, divide the mixture into 12 evenly-sized portions. Next, bake and top with your favorite pizza toppings and bake again. They make the ultra cheesy snack. (Plus, they even taste great cold!)
Vegan Cauliflower Pizza Crust Recipe
Instead of using egg and cheese in your cauliflower pizza crust, you can use vegan ingredient alternatives. Thus, you get a dairy-free, gluten-free, low-carb, paleo pizza that some people say tastes better than regular wheat flour crust.
For example, the following recipe from Detoxinista has an almost perfect rating from people who tried it. Plus, it only contains 3 ingredients (besides water and spices).
Ingredients:
- 1 lb cauliflower
- 3 tbsp ground chia or flax seeds, divided
- 3-6 tbsp water, as needed
- 1/2 cup almond meal
- 2 pinches salt
- 1/2 tsp garlic powder and/or 1/2 tsp dried oregano
