It's time for you to make cauliflower pizza. It's not what you think and it doesn't taste of cauliflower.
Cauliflower pizza is so versatile and is low carb, grain-free, gluten-free and super healthy.
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How many carbs are in cauliflower?
Cauliflower only has 2.8 g net carbs per 100g. It is high in fiber and provides 80% of your daily vitamin C requirements.
It is a wonderfully versatile low carb vegetable that is used in so many low-carb and keto recipes. It's used in appetizers, main meals, and snacks.
Cauliflower nutrition per 100g: 25 calories, 0.3g fat, 5g total carbohydrate (2.8g net carbs), 2.2g fiber, 1.8g sugar, protein 1.9g, potassium 298mg, 80% of your vitamin C.
What is cauli pizza?
Cauliflower pizza is made with cooked and drained cauliflower mixed with shredded mozzarella cheese to make a crispy keto vegetarian pizza crust. It's a wonderful low carb pizza crust recipe when you want to add more vegetables into your diet.
I bet you didn't know just how versatile cauliflower was until you went low carb. This vegetable-powered cauliflower pizza is a fabulous low carb alternative to regular pizza.
Carb values for regular pizzas & sides
Take a look at what a regular pizza meal might look like in terms of carbs. And be truthful, do you have just one or two slices? And don't think vegetarian pizzas are any healthier, in fact, Pizza Hut Vege Supreme and Tropical Veg pizza were amongst the worst (see below).
Pizza Hut - Vege Supreme pizza 38.6g/large slice - Seasoned chips 68.4g/serve - Chocolate mousse 21g/serve (20.2g sugar) - Pepsi 600ml/20 oz 69g sugar. All the above with just 2 slices = 235g carbs
Hell's Pizza - Temptation Pizza 42.3g/slice (12.2g sugar) - Kumara chips 112g/serve (53g sugar) - - Churros with choice dip 126g/serve (60g sugar) - Coke 600ml 64g sugar. All the above with just 2 slices = 386g carbs
Keep an eye out for the sides, chips, breaded onion rings, sticky spare ribs (pork spare ribs 43.6g carbs/serve (40.9g sugar) ) soda, ice cream, garlic bread, extra cheese all add up to a carb-fest, and all the wheat, sugars, grains and unhealthy fats that go into them.
Instructions
The quick video shows you how to make cauliflower pizza, step by step, and how to load it up with nutritious toppings.
The taste of cauliflower pizza truly depends on which cheese you use, the addition of any herbs and spices to the base, and which toppings you place on top. If cauliflower pizza isn't for you, try Fat Head Pizza, which is incredibly popular.
- Blitz the cauliflower florets using a food processor.
- Steam them until soft, or microwave for 5 minutes.
- Using a clean tea towel, twist to remove all the liquid.
- In a large mixing bowl mix the drained cauliflower, an egg, seasoning, herbs and grated cheese. Mix well until a ball of "dough" forms.
- Place the cauliflower 'dough' onto the baking sheet lined with baking parchment and press into a round pizza shape.
- Spray the top with some olive oil to help it crisp, then bake at 180C/350F for 15 minutes or until golden.
- Add the toppings, cover with more cheese and cook until the cheese is melted and bubbling.
Air fryer
To cook pizza in the air fryer you need to find a small baking dish or pie dish that is small enough to fit inside your air fryer. There must be at least 1 inch on all sides to allow the heat to circulate evenly. The bottom of a loose bottom cake dish works brilliantly (if it is the right size).
- Preheat to 190C/375F.
- Place your cauliflower pizza in your oiled dish.
- Gently lower your baking dish onto the wire rack. Ensure there at least 1 inch space between the pie dish and the side of the basket.
- Cook for 10 minutes, depending on the size of your air fryer and the size of your quiche.
- Add your toppings. Cook for a further 5 minutes.
If you love using your air fryer, I have 101 keto air fryer recipes for you to choose from (chicken, pork, ground beef, salmon, vegetables, and even desserts). Discover how to use your air fryer plus FREE printable air fryer cooking cheat sheets.
Sides
Serve the cauliflower pizza with a side salad loaded with leafy greens and homemade mayonnaise made with healthy oils and you have a wonderful nutritious meal.
Cauliflower pizza recipe is high in protein and healthy fats, low in carbs, gluten-free and a good source of Vit C, Vit K, folate, magnesium, B6 and potassium, just to name a few.
Tips
- This is not like regular pizza dough, think of it as a different approach.
- All ovens vary so check frequently and adjust accordingly.
- Can also be baked in a cake tin or baking dish.
- The base can be flipped to make it more crispy on both sides.
- All meat toppings need to be cooked before adding as we just heat the base for a small time to allow the cheese to melt.
- Even if the crust falls apart when serving, it tastes darn good and just eat it with a knife and fork.
Toppings
- SAUCES - Tomato paste or basil pesto instead of tomato sauce or homemade BBQ sauce (store-bought are incredibly high in sugars)
- VEGETABLES - Capsicums/peppers/spring onions/mushrooms/cherry tomatoes/olives
- MEATS - Salami/pepperoni/chorizo sausage
- GREENS - Kale/spinach/basil
- FLAVORS - Garlic/sundried tomatoes/basil/rosemary/thyme/oregano/ and season with salt and pepper.
More low carb cauliflower recipes
- Mashed cauliflower
- Cauliflower rice
- Whole baked cauliflower
- Cauliflower and broccoli cheese bake
- Low carb shepherd's pie with cauliflower mash
- Chicken coconut curry with cashew cauliflower rice
📖 Recipe
Low Carb Cauliflower Pizza
Please rate this recipe
Recipe Video
Calculate ingredients
Ingredients
- 1 medium cauliflower finely chopped
- 1 eggs - medium
- 100 g (1 cup) shredded/grated cheese such as mozzarella or edam
- salt and pepper to taste
- choice of herbs such as rosemary or oregano to flavour base
Instructions
- Cut the cauliflower into smaller florets and blitz the cauliflower using a food processor until quite fine, but do not puree.
- Steam them until soft, or microwave for 5 minutes.
- Place the cooked, soft cauliflower onto a clean tea towel. Twist to remove all the liquid. If not enough liquid is removed, the pizza base will not crisp.
- Place the drained, cooked cauliflower in a large mixing bowl and add the egg, seasoning, herbs and grated cheese. Mix well until a ball forms.
- Prepare a baking tray lined with a non stick sheet or baking parchment. Do not use a pizza stone as it will stick and not lift off easily.
- Place the ball of cauliflower 'dough' onto the baking sheet and press out into a round pizza shape.
- Spray the top with some olive oil to help it crisp, then bake at 180C/350F for 15 minutes or until golden.
- Add the toppings, cover with more cheese and cook until the cheese is melted and bubbling..
Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.
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Ellen Largue
Fantastic recipe ! My all time favourite I too with hot salami onion & cheese. Yummo
linda
Love love love it! It is a weekly dinner. Also have used whenhave company as chips with a few approved optional dips or toppings. Nummy! I rolled out in a cookie sheet, turn 3/4 of the way through for chrispy/chewy chips. Pizza seasoning and spicy option too. Next herbs upcoimg with a peace of turkey and slice od avacado w a touch of poupon.
The key is as you suggested to a great crust, flip it over.
Ivana
Hi, dont understand so high calorie. One egg is 80, 100 g mozzarella max 400 and you got more then 1400 kcal fort this (6 slices x 236 kcal each).
Cleopatra
WOW!!! I made this with two big cauliflower. After steaming it I just winged the rest of it. Put 5 eggs, plenty of cheese, herbs and coconut flour to firm it up. Got 7 small pizzas. Hubby couldnt stop raving about it and was so surprised that only one filled him up(usually has a started size pizza). I managed to eat only half cos it filled me up. Thanks Libby, although this was labor intensive, I was happy it yielded 7. Got the rest frozen for another day.
Ivana
So you made 7 pizzas from this recipe?
Rebecca
Hey Libby I’m wondering as I absolutely love this recipe it can be a little time consuming.is it possibly to make a few bases and freeze them or even make the day before and refrigerate to use the next day ?
Libby www.ditchthecarbs.com
Awesome idea! I would freeze them after they have been cooked and cooled. You could place sheets of baking paper/parchment between thems o they are easier to remove 1 base and reheat.
Rebecca
Your amazing thankyou 🙂
james Kanyi
Thank you for the clear instructions (and pics). Can I substitute wheat flour with almond flour as my wife is gluten intolerant?
Libby www.ditchthecarbs.com
There is no flour in this recipe 🙂
Angela Hall
The way you gave instructions was too easy for me. I had cooked it and was awesome.
Libby www.ditchthecarbs.com
Thank you Angela for this, I am glad my instructions are clear and can be followed easily.
See-Hyoung
Could you please specify how many grams or cups of chopped cauliflower equals a “medium cauliflower “?
I’d greatly appreciate it. Thanks!
Nina
Do you have any pizza base recipes that don't need an egg added or recommended an alternative to egg? My son is allergic to eggs but loves pizza.
Libby www.ditchthecarbs.com
You can actually make Fat Head pizza without the egg successfully. I hope he likes it. My boys would eat this every day if I let them 🙂
Karen
LOVE THIS!!! And here I was skeptical of cauliflower *anything*. Honestly it was so delicious, did not taste like cauliflower. Absolutely recommend this.
I topped with just salami and mushrooms.
Thanks for sharing this recipe and this website, it's now my "go to" site for low or no carb recipes.
Libby www.ditchthecarbs.com
Awesome! Another cauliflower convert!
Bronwyn
If you add about 1/4 Cup-ish almond meal to the mix, it helps it stay together a little better when cooked & if you cut the slices a bit smaller than usual, you can usually pick it up as you would a standard pizza slice.
bulletblaster
It's in the oven!! Can't wait to try it! I've seen pics of these pizzas, and love the idea of the whole thing! I bet it'll be even better than a "regular" pizza!
Chrissy
I'm hopping back on the low carb bandwagon and I am so glad I found your blog! I have one question though, when you refer to capsicums do you mean the large green, red, yellow, and orange peppers that are usually called bell peppers in the US?
Libby www.ditchthecarbs.com
Yes I do mean bell peppers. Thanks for picking that up. I am learning so much from writing my recipes and the US/UK/NZ translations. Broiling = grilling, coriander = cilantro! ground beef = mince beef. We need to start an international food language 😉
Vero
Am loving this page so much, eye opening indeed!!!
thehomeschoolingdoctor
Beautiful images and graphics! And, wow! Pork ribs can really have 40+ carb grams?!?! Violated.
Libby www.ditchthecarbs.com
Busted Terri! Yeah looking at those pizza nutritional values (which by the way, are hard to find on their websites - wonder why?) makes for interesting reading. It's the sides and sodas that are the killer, and the fries. Not only the carbs but all the processed 'stuff' (nice technical term there) that goes into it. It's so much easier to say no to these junk foods once we understand just how awful they can be, or at least, make better choices.
lowcarbdiabeticJan
This is such a great pizza and I love your point " Even if the crust falls apart when serving, it tastes darn good and just eat it with a knife and fork." ...because that is so true. Just enjoy great tasting low carb food.
All the best Jan
Libby www.ditchthecarbs.com
Thanks Jan, I know so many are put off if things don't turn out just quite right, well it doesn't mean we can't eat it! Enjoy 🙂