Cauliflower Pizza Crust
- Gluten free
- Low carb.
- High in fiber
- Super Easy!
- Could easily be made vegan with the substitution of Daiya (or other brand) vegan cheese and replacing the egg with a flax or chia egg.
Pizza is definitely an all time favorite comfort food, but the kind you have delivered to your door has a reputation for being notoriously greasy, and full of carbs and fat. This cauliflower pizza crust is a fantastic way to replace the greasy bread with a mellow flavored, nutrient-packed vegetable instead.
Cauliflower is a cruciferous vegetable that is naturally low in fat and carbohydrates and an excellent source of vitamin C, fiber, and folate. It is also a good source of choline, vitamin B6, vitamin K, potassium, manganese, vitamin B5, protein and iron. It possesses a high nutrient density, meaning that it contains a very high number of nutrients (vitamins and minerals) and a very low amount of energy (calories and fat). Nutrient dense foods, such a fruits and veggies, pack the highest levels of nutrients for the least amount of calories, making them the opposite of “empty calorie” or energy-dense foods, such as processed or sugary snacks, which carry relatively low amounts of nutrients with an excessive amount of calories or fat.
I’ve spent some time perfecting this recipe before posting, as I initially was having some trouble with my cauliflower crust sticking to the pan. The secret I discovered through trial and error: the lightly coated parchment paper is a must! The crust stuck horribly to a coated pizza pan, stone, or tin foil, but slid effortlessly off the parchment paper. The result was a pizza crust that was crispy and golden brown on the outside, soft on the inside, and easy to slice, pick up, and eat with your hands.
Oh, and an added bonus…it’s naturally gluten free!
- 1 head of cauliflower
- 2 large eggs, lightly beaten
- 3 tbsp. Parmesan cheese
- 3 cloves garlic, minced
- ¼ tsp sea salt
- ¼ tsp black pepper
- Olive Oil
- ¼ cup homemade or store bought tomato sauce
- ½ cup fresh mozzarella
- ¼ cup fresh basil leaves
- ¼ tsp crushed red pepper flakes
- Sun-dried tomatoes
1) Pre-heat oven to 425 degrees and line a pizza pan or baking sheet with parchment paper. Lightly coat parchment paper in olive oil. (I highly recommend the use of parchment paper; I had a lot of trouble with the crust sticking to the pizza pan or aluminum foil the first couple of times I made this.)
2) Either grate the cauliflower using an old-fashioned cheese grater or place in the food processor until it’s a fine, grated consistency; A rice-like consistency will work just fine, but I’ve found that the finer the cauliflower is, the closer the texture in your mouth feels to real pizza crust.
3) Optional: Place the grated cauliflower in a microwave safe bowl and microwave for 3-5 minutes, until softened. Remove from the microwave and let cool for a few minutes. (For an even crispier crust, skip this microwaving step entirely and move on to Step #4.)
4) Add eggs (or flax egg), Parmesan cheese, salt, pepper, and minced garlic to the warm cauliflower and mix well. Form into a 12-inch circle on the prepared pizza pan. Lightly brush olive oil over the surface of the crust and bake for 12-18 minutes, or until nice and golden brown.
5) Remove pizza crust from oven and top pizza with sauce, mozzarella, and basil. Add sundried tomatoes, onion and crushed red pepper flakes, or choose whatever toppings you prefer. Place the pizza back into the oven and bake for another 10 minutes, or until cheese is bubbly and melted. Let cool for a few minutes before slicing up; the pizza should easily slide off the parchment paper and onto a serving plate.