This cauliflower pizza crust makes pizza a meal you can feel good about serving again. It is made with cauliflower rice, no oil or cheese, gluten free flour options, and is spiced up with great flavors to keep your pizza as tasty as you always want it to be!
Cauliflower pizza crust always seems like a home-run choice to indulge in one of your favorite cheat meals without feeling guilty. And yes, the recipes out there are more nutritious than baking a pizza with a traditional bread crust. However, they usually contain a lot of oil, cheese, and eggs, leaving them just as caloric as the ones you can buy on the shelves. And while I am slowly learning to stop fearing fats in my diet because I know how important they are, I wanted to come up with a lighter option and leave my fat for all the cheese I am going to TOP my pizza with! This recipe contains no oil, no cheese, and egg whites. This cuts down on the carbs, calories, and fat content of this crust making it worth your time to make rather than just going out and buying one!
Making it Simpler, Healthier, Better
Simpler – Cauliflower crusts sometimes seem like a lot of work, and honestly, that is because they can take a decent amount of prep work. Well luckily stores make it easy for us now because you can buy pre-riced cauliflower! That is great because we don’t have to make our own. So that is what I used in my recipe.
Healthier – The secret to this recipe is nutritional yeast. I use this instead of cheese in my crust, which first of all makes this a dairy free option, and it also cuts down on the fat and calorie content that a lot of these crusts contain. The Bragg Premium yeast in the link above (and again here) is organic, contains no salt, sugar, eggs, preservatives, or artificial coloring, and is only 20 calories per tablespoon, with zero grams of fat. And since this recipe only calls for a tablespoon, this only adds 20 calories and no fat in the entire recipe. Wayyyyy less than the oil and cheese would be. Plus nutritional yeast is one of the only vegan sources of vitamin B12!
One large egg white carries about 20 calories, the cauliflower is just over 100, and the coconut flour is about 50. This makes the entire crust just over 190 calories. Yes you heard that correctly:
The entire crust for 190 calories.
Plus the coconut flour adds healthy fats that will satiate us, and help us absorb the great nutrients present in the cauliflower. You can not eat half a slice of store-bought pizza for that kind of nutrition. Now you can eat the entire thing and not think twice about it.
Better – If being simple and healthy doesn’t prove it is better, the taste and texture will. All of the spices I include in my recipe are not added in most cauliflower crusts. This creates a great flavor, added nutrition, but with no extra guilt. I love adding creole seasoning and cayenne pepper to create a little kick, but you can leave them out if you are not a fan of spicy foods. If you are watching your sodium, I think this recipe also tastes perfect without the salt. I actually prefer it that way, but the man in my life disagreed, so I left it in the recipe and will leave the decision up to you.
Let’s Make Cauliflower Pizza Crust!
Can’t find cauliflower rice in your store? That is okay it is pretty easy to make! All you have to do is buy a head of cauliflower, or even a bag of florets, and pulse it in your fod processor until it is the size of rice. Do this before cooking it. Just don’t overdo it because it will turn to mush! Then you can place it in a microwave safe bowl with a little water, cover it with a paper towel, and microwave for 3 minutes.
Definitely do try to get the most moisture out of the cauliflower that you can, but don’t obsess over it. It will feel like an endless task and I promise you could sit there all day and never get it all out. But give it a good go because the less moisture means a sturdier and crispier crust!
This is also why I chose coconut flour. Coconut flour is drier than other types of flour, in particular almond flour (which tends to be the opposite) So I’d stick to coconut flour for this one if you can.
And feel free to play with the spices! Use ones you love, take out ones you don’t. This is your pizza so make it how you want it! I just recommended the ones I love 🙂
Any other questions? Feel free to leave a comment below!Print
Then your cauliflower pizza crust is done! Now it’s time to finish your pie.
If you want to keep your pizza on this healthy train, then once you are done making this crust be sure to top it with my 5 Minute Homemade Pizza Sauce. In addition to feeding your family a more nutritious meal, serving homemade crust and sauce will really make you look impressive! Plus it is fun and easy!
Then to complete your pizza, add your favorite toppings! I like to stick with just your regular old mozzarella. I keep it full fat because low fat dairy usually has weird ingredients added in. And remember fats are our friends! Then I load it up with all the veggies. I always have a green (usually arugula) and then some of my faves are mushrooms, red onions, and sometimes olives!
Once you have topped your pizza, turn your oven up to 425 F and cook about 5 more minutes, or just until cheese is melted.
Tip: Be sure to cook your toppings (veggies, meats) before putting them on the pizza. the five minutes in the oven will NOT cook them and you will be left with raw ingredients that are not as tasty and potentially dangerous.
If you try this crust, let me know what you think and what spices you decided to experiment with by leaving a rating and a comment below! And if you remake on Instagram don’t forget to tag me at @donutworry_behealthy so I can see your creation and share in my stories!
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