Cauliflower Crust Pizza
A co-worker of mine is currently on a special diet and has been experimenting with several low-carb dishes. One day a few weeks ago, she dropped by my office to tell me about a recipe she’d found – pizza crust made of cauliflower! Yes, it sounded a little strange, but I was definitely intrigued. Since she’s a culinary school graduate and enjoys food as much I do, I trust her judgement and wanted to try it.
She offered to bring a piece to the office the next day for me to sample and even day-old and reheated, it was really good!
My husband is a pizza fanatic, so this new discovery was particularly exciting. Since I try to limit the processed stuff we eat, cutting out simple carbs from our meals when possible, I don’t like to make or order pizza very often. I personally love the sauce, cheese and all the toppings that come on pizzas, but I don’t like the way I feel after eating all the dough that serves as the delivery vehicle, so this twist on the crust has made us both very happy.
With a hefty dose of veggies, I feel good about eating it myself and feeding it to him, which means he can get his pizza fix a lot more often now. We pile it high with a variety of toppings- mushrooms, spinach, red peppers, green peppers, onions, green and black olives, sometimes with meat, and sometimes without.
I’m not going to lie and say it’s just like eating a flour pizza crust because it’s not. But surprisingly, it’s not like eating cauliflower either. I’m not even sure that you’d be able to guess what it was made of if someone hadn’t already told you. The one problem I find is that while it’s not impossible to pick up a piece and eat with your hands, it’s much easier to use a fork. We feel that’s a small price to pay though in order to feel better about what we’re eating.
I’m interested to see what some of you think, so please, if you give it a go, come back and leave a comment!
Cauliflower Crust Pizza
Serves 2; Adapted from Your Lighter Side.
Ingredients:
1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
olive oil (optional)
pizza sauce, shredded cheese and your choice of toppings*
Directions:
To "Rice" the Cauliflower:
Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes (some microwaves are more powerful than others, so you may need to reduce this cooking time). There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself.
One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.
To Make the Pizza Crust:
Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.
Bake at 450 degrees for 15 minutes.
Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).
Enjoy!
*Note that toppings need to be precooked since you are only broiling for a few minutes.
Note for those that don’ t have a microwave:
You can steam the florets on the stove before ricing them. The texture/consistency won’t be the same (It will be more like a puree) but it still works fine once you mix all the ingredients together! I know because I’ve tried it that way too!
For those wondering the caloric breakdown, here is what I came up with –
I followed the recipe, but instead of making one big pizza, I made 3 smaller ones.
1 cup cauliflower (raw, chopped) – 40 calories
1 cup Kraft fat-free cheddar cheese (45 calories for 1/4 cup, so 180 total)
1 Egg – 70 calories
1/4 cup plain tomato sauce – 15 calories
17 slices of turkey pepperoni – 70 calories
Various veggies (I do not usually count veggies in a calorie count, especially in these small quantities :)
I did not add additional cheese on top of the pizzas…and divided the sauce/pepperoni between all 3 pizzas.
So, if you wanted to eat all 3 at once, you would be looking at around 375 calories from what I can figure…or, around 125 calories each.
I think this is correct??? If it is, then fantastic :)
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MAKING THE “FLOUR”:
1. I grated the cauliflower RAW on the cheese grater. Grated fine and was not hot on my hands. I think steamed cauliflower wouldn’t be stiff enough to grate.
2. Then, I put it on a non-stick pan and simmered it on low, stirring occasionally until it started to stick and brown a bit.
3. Dumped it in a bowl with a beaten egg and stirred it up. It was mush, a perfect dough consistency.
>> I prefer it this way because I’m not a fan of microwaves. Cooking this way took way less than 8 minutes, too.
BAKING:
I used olive oil on the cookie sheet but the edges of the pizza stuck to the pan a little. It wasn’t a disaster; I just slid the spatula repeatedly around the edges in a poking manner. The center wasn’t stuck and I ended up with a nice, circular in-tact pizza.
>> But, I guess olive oil isn’t very good for non-stick, huh?
FUTURE USE:
I’m just going to just fry up the riced cauliflower as I did above, but instead of baking it after, I’m going to dump the dough back into a frying pan greased with coconut oil or butter and just cook it like I would make pancakes. Then, I’m going to use this as bread to make sandwiches or whatever. It’s very bready and is a perfect low-carb alternative.
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My boyfriend and I are vegetarian. I made this recipe last night. It was easy to make and looked delicious. I cut back a little on the amount of cheese in the crust and found that 3 minutes in the microwave was plenty to cook the riced cauliflower. If I didn’t know the crust was made with cauliflower I wouldn’t have known, no cauliflower taste. . We both enjoyed it. This is a recipe that I will make again and again.
Made these this afternoon – big hit! I added red pepper flakes to the crust and topped one w/ olives and capers and another with ham and cheese. My husband loved them both. My best friend is on a gluten-free diet – I can’t wait to make one for her!
we made this tonight – hooooooooly amazing! no variations, just straight as the recipe says and it was so delicious! thanks so much :)
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Hi Beth,
Thanks so much for popularizing this recipe. :) Hubby and I are also limiting our processed foods (and grains in general), so this is perfect for us. We’ve made it numerous times over the past few months. I use the steamer method for the cauliflower, and it works (as you said), I just need to be careful to keep the water level low so the cauliflower doesn’t touch it and get soggy.
For the person who asked about an egg substitute, I read this article which looked interesting: http://glutenfreecooking.about.com/od/glutenfreecookingbasics/p/chiaseedsflour.htm
(haven’t tried it myself since we love eggs).
Thanks again!
Oh, I should note that I actually rice the cauliflower in a processor before steaming it, and we have liked the texture that way (for anyone who is curious about the steaming method.)
Of course, it is personal preference, too. :)
We tried this tonight…The flavor was very good, but I have to wonder if I did something wrong…is it supposed to come out crispy and relatively firm? Ours was quite “mooshy” and loose and hard to get off the sheet in one piece. I don’t have a microwave so I did the steaming version…should I make the dough thinner? Was it overcooked? I just need some helpful hints please :)
Otherwise, it was delicious!!!
Liz,
I’ve read someone else’s suggestion just this week: they put the steamed, riced cauliflower into a clean kitchen towel and squeeze out the excess moisture: http://stiritup.me/?p=2830
Maybe that would help?
The texture is not going to be comparable to dough, but I think that would cut down on the sogginess factor.
Hope it helps!
Thanks for the tip Liz!
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So I made this last night! It was great – and thanks to all the tips about making the center more flat, I was able to eat with my hands no problem! One thing is that I made three batches of crust at once. One pizza and a salad can feed 2 people. I’m going to try freezing the extra ‘dough’ and see what happens. Thanks for the recipe – I’m a carnivore from New Jersey, bigtime pizza lover – I’m a believer!
Hi Robby,
I know it has been almost 3 years (time flies!!!) since you left a comment regarding my cauliflower pizza crust recipe, but I was curious if you ever tried freezing the extra ‘dough’ as you said you were going to.
I’ve had others ask if I have tried freezing it, and I haven’t, so just wanted to find someone that has and see what the results were.
Thanks!
Beth
Looks awesome! However, I eat only Paleo–no cheese allowed :( do you think the crust would turn out okay without the cheese in it? Thank you so much for your help. This sounds fantastic!
Hi Jenna,
Another commenter used was ground pine nuts (1 c to 1 c caulif) as a cheese substitute. I have no idea how it tastes, but she said it worked!
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I haven’t tried this, but want to! If you are still checking this blog…. I’d like to know how it is/tastes the next day {assuming I would have leftovers.. Lol} Does it store well in the refrigerator and for how long? TIA! (:
Hi Lauren,
You might note that when I first tasted this recipe for the first time, it was made by a co-worker and it was leftover from the day before. I tasted good, though it wasn’t as good as when I made it myself and ate if fresh from the oven.
I’ve never kept any more than 2 days in the fridge, so I can’t really speak to how long it will last….
Definitely LOVED this recipe! or the general idea at least, i’m not one to actually measure my ingredients, i just use handfuls and pinches of everything haha, however i will say that because of the “soggy” factor, i actually cooked mine in a cast iron skillet, i heated the skillet in the oven while prepping everything else, with a thin coating of EVOO, and as soon as it hit the pan there was a delicious sizzle! it was still a bit “loose” in the center, but it definitely gave it that desired crispy-ness, AND best of all, it was a BIG hit with my Meat, Bread, and Potatoes Husband.
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I made this tonight, and it was a HUGE hit with the family and the husband. I love that it doesn’t even taste like cauliflower by the time you are done, and we already know we are going to make this again! I didn’t rice the cauliflower – I cut it into chunks and then mashed it and it still turned out pretty good! Thanks for the awesome idea!!!
We are also not eating dairy, so the cheese substitute I used was ground pine nuts (1 c to 1 c caulif) – I also stuck it under the broiler for an extra bit of crispiness. This is a great dish now, that we can enjoy – dairy free! Thank you!
Great tip! Thanks Cindy!
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I followed the instructions to the T but my crust turned out soggy and stuck to the pan. It was VERY delicious but we had to eat it with a fork off the pan rather than in slices on our own plates. Any suggestions?
I’ve never had a problem with it being as soggy as yours, or with sticking, so I’m not exactly sure why it’s happening.
Some commenters have suggested that after you steam the cauliflower, try pressing it between a couple of paper towels to really get out all of the excess moisture. Hopefully that will help.
As for the sticking – maybe it’s just the type of pan you’re using?
I tried this for the first time on Sunday and have already made it 3 times this week!! So delicious and healthy! I really cut back on the cheese and it still works well. Thanks for the great recipe!
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So wonderful! My husband and I are gluten-free so we loved this! You can’t tell it’s cauliflower at all. :) Thanks for sharing!
There is a vegan egg replacer at Whole Foods market for those of us who are vegan and don’t want the egg.
Thanks so much for the tip!
SOOO Excited to make this!! Sounds & Look SUPER Yummy!!! :D
I just found this on pinterest and made it last night… AMAZING!!! my only question is that the crust burnt in the broiler. Would you recommend making the pizza crust a little bit thicker? The inner crust did not get as “toasted” as the edges, any recommendations?
I wouldn’t make the crust any thicker, as then it’s probably going to be too soft in the center. Perhaps move your top rack down a little so it’s not so close to the broiler?
The inner crust probably still won’t get as “toasted” as the edges. You’ll notice in my blog post that I say it stays a little softer in the middle than on the outside. Hopefully one day soon I’ll have some time to experiment with reader suggestions and update this post with some new tips!
Great news! It got my husband seal of approval (he hasnt been impressed with any other recipes I’ve tried previously with cauliflower), didnt turn out great the first try but he’s willing to give it another try :) My first attempt was my fault though, my oven cooks everything fast and I shouldnt have left it in there the whole 15 mins. Cant wait to give it another go!
Oh My God! I cannot believe how delicious it is, I am currently doing South Beach and I’m in my second week of Phase 1 and I needed something that reminded me of bread and this really hit the spot. I can’t believe how delicious it is. I know it had plenty of cheese in it, so I knew that would be tasty, but I was concerned about the cauliflower. I cannot believe the taste. Wow! THANK YOU THANK YOU for saving me from diving head first into a loaf of bread. HA!
Love it! So glad you enjoyed!
I am going to make this tonight… would using a pizza stone be a good idea??
Hi Cheryl, sorry that I’m late in responding. I’ve never used a pizza stone, but other commenters have, and they said it works. Hope it turned out well for you!
I just made this. It looks like the pictures, but the “dough” was too wet, and spread out to more than 10″ in diameter, with about a 1/4″ thickness. I cooked it for about 18-20 mins, but even with a little oil on the pan, it’s stuck, and when I try to peel it out, it falls apart, and doesn’t feel done inside. :-(
I’m guessing that it’s the method I prepared the cauliflower that’s to blame. I started steaming it before I re-read the directions, and so I think there was far too much moisture.
It tasted ok, but more like wet bread crumbs than a pizza crust. I’ll have to try again, ricing the cauliflower first, then steaming it.
Definitely sounds like you had too much moisture in it because you steamed it first. Not sure why you’re having problems with it sticking if you’re spraying it with non stick spray or olive oil – it may just be the pan you used?
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Hello Beth,
i found you through pinterest. and i really loved the recipe when i read it. well have a question for you. you made the crust 1st n then you added the toppings later. is it possible to add the toppings together when baking the crust like a pizza? i’m new to cooking and trying out new recipes. so i am going to try it as i love vegetables. thank you so much for this delicious recipe.
You need to bake the crust for a few minutes first so it firms up a bit. Otherwise, you’re probably going to have a really soggy pizza!
Just made this and ate the WHOLE thing!!!! Sooooooooooooooo good! Totally satisfied my pizza craving but without the crazy bread bloating! I added a little almond flour and ground red pepper( for a lil kick) in the crust. My toppings were pasta sauce, sauteed onions, chives, black olives, and crispy, organic BACON! Also I used Montery jack cheese, on accident (thought I bought mozz.)….but was super tasty!!!! Thank you for this recipe!!!
this turned out fabulous! i will agree it is easier to eat w/ a fork, but it was a big hit for mother’s day and since my mother is a big pizza fan, this will be a better/more nutritious way to get some pizza in our lives. thanks!
WOW! Made this tonight, and it was absolutely perfect. I’d been dying to try it after seeing it on Pinterest, and am so glad that I did! I used 1 bag of frozen cauliflower and just barely defrosted it in the microwave, and then pulsed quickly in the food processor. I did blot the cauliflower often, as frozen vegetables tend to release more water upon cooking. Placing the “dough” on the parchment paper, and shaping it with an angled spatula gave it a nice shape and evenness. I can’t wait to try this again. My husband loved it too. Thanks for the great recipe :)
Hi Lia, glad to hear that it worked okay with frozen, as I’ve never tried it for fear of too much moisture. Sounds like if you just blot the heck out of it with paper towels, it works fine! Thanks for coming back and leaving this tip. So glad you enjoyed!
This looks awesome and fits right into my whole and clean eating lifestyle! I will have to give it a try with my roasted tomato sauce… http://wholetothecore.com/2012/02/02/eating-clean-on-the-cheap-stuffed-shells-florentine-with-roasted-tomato-sauce/
Beth, just saw this pinned. I am excited to try it. I follow low carb/gluten free eating and have made the cauliflower mashed “potaotes” and am fully satisfied with them. I want to share with you what I do with the leftovers. I add a beaten egg to the “potatoes” (about 1 – 2 cups) and fry them in a little oil. They brown and make great “potato” cakes. My mom used to make potato cakes with the leftover mashed potatoes by adding egg and cracker crumbs. I omitted the cracker crumbs and use cauliflower so it fits well with my lifestyle. It works as a way to bring back an old favorite of mine from my childhood. Thanks for the recipe.
My mom always made us potato cakes too and I LOVED them! My mother-in-law actually told me she did this same thing a few months ago, but I just haven’t gotten around to trying it myself. Sounds delish, so guess I need to get on it soon! Actually have a head of cauliflower in the fridge right now, so this may be the weekend for ‘pizza’ and ‘potato cakes’ ;-)
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Oh my! I LOVE this! I have made it 2 ways. one following the receipe exact which is AMAZING. also without egg (using water) and cheese. my daughter (age 2) is on a grain-free, dairy free, sugar free diet. We make it ALOT. and my husband who is a little less then “healthy” even likes it. the egg/cheese work great as “glue
Hi Laura,
Thanks so much for dropping back by and leaving a note. Interesting that you didn’t actually need the egg! So you just used cheese as the binder in that version?
ok the claims that the men love it are true. great recipe! after reading the above comments, i was so afraid that it would turn out to mush so I took some notes. I used a paper towel before the microwave and after the microwave and got out as much moisture as I could. (It took quite a few paper towels) Since I don’t have a food processor I used a cheese grater. I put just a thin layer of pizza sauce and light cheese on top along with sliced black olives. It was very cheesy and I noted that just the cheese in the crust was probably enough. Overall, It turned out great! This really resembled pizza more so than I ever thought it would. The kids ate it too and had no clue! The boyfriend was amazed, had a huge smile on his face, and wants more! one up!! thanks for the recipe :)
p.s. I didnt have any leftover cauliflower. I used one head bought at wholefoods which came out to 2 1/2 cups but after all the moisture was paper toweled out and i microwaved it, it brought it down to a perfect size for one large pizza – oh and I cut a circle in the center so that it would brown in the middle.
Hi Kristin,
Thank you so much for taking the time to read comments and follow some of the advice left! I’ve been meaning to update this post for a while now with some of these tips left by commenters, but since having a baby a few months ago and now being back to work full time, I just haven’t had the chance!
Happy to hear that it turned out great and your guy loved it :-)
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I’m obsessed with pizza. I could eat it 8 days a week… which is why I am on Weight Watchers now! HA! That’s probably been the hardest thing to give up. I’ve tried doing homemade pizzas- recently just tried it on whole wheat pita bread- which was good. But I love this idea of a cauliflower crust b/c cauliflower is 0 points on WW. My only problem is that I am allergic to eggs (sad life, eh?). Do you think the egg is a crucial ingredient? From what I know about cooking, I’d say it probably is… but I’ve got an eggless, gluten-free powder substitute I could probably try. What do you think about that, Beth? Just discovered your blog via Pinterest. Love it!