Thursday, September 26, 2013

Recipe Refresh: Cauliflower Pizza Crust

We have a weekend ritual at our house of having pizza and movies. We lay out a blanket in front of the T.V. and watch a kids' movie to wind down from a busy week. My children love this ritual and it's something they look forward to every week. Plus, it's the only time I let my kids eat in the family room, which makes it even more special. In an attempt to put a healthy spin on a well-loved food at our house, I thought I would try making over our traditional pizza recipe which can be found over at From Valerie's Kitchen.  I've heard a lot about cauliflower pizza crust and thought we'd give it a shot. Could pizza really be low carb and be good at the same time? Find out our review on this recipe refresh below.

Cauliflower Pizza Crust
2 SERVINGS (makes 9" pizza)
PREP: 20 minutes           COOK: 17 minutes            READY IN: 37 minutes

  SIMPLE         HEALTHY      YUM
pic name       pic name      pic name


  • 1 cup cooked rice cauliflower (see directions below on how to prepare and cook)
  • 3/4 cup mozzarella cheese
  • 1 egg 
  • 3/4 teaspoon oregano 
  • 2 large garlic cloves, minced
  • olive oil
  • pizza sauce
  • toppings (I used canadian bacon, pineapple, black olives, mozzarella and parmesan cheese)


  1. To Prep and Cook the Cauliflower:
    Take 1 head of fresh cauliflower. Remove stems and leaves so all you have are the florets. Chop into bite sized pieces. Place in your food processor and pulse until it looks like little rice grains. (If you over pulse, it will puree, and that won't work for this recipe). Place the pulsed cauliflower into a bowl and microwave for 8 minutes. You may want to microwave and stir every two to three minutes so the cauliflower doesn't overheat. One head of cauliflower will produce approximately 3 cups of riced cauliflower. You can use the remainder to make additional pizzas, or store this in the refrigerator for up to one week.
  2. To Make the Pizza Crust:
    Preheat oven to 450ยบ. Place parchment paper on a cookie sheet. In a medium bowl, stir together 1 cup cauliflower, mozzarella cheese, egg, oregano and minced garlic. Once evenly mixed, press into 9" round circle on parchment paper. Brush with olive oil and bake for 15 minutes.
  3. Remove pizza crust from oven and add sauce and toppings. Put the oven on broil and bake for 2 minutes, or until golden brown.  (Toppings should be precooked since you are broiling for just a couple minutes).


    1 serving    393 calories   21.8g fat   12.2g carbs    36.8g protein    3.5g sugar   

I found that preparing and cooking this pizza took the same amount of time a normal pizza dough would, and my children, as well as my husband and I really loved it. I did pack the pizza sauce full of spice and that seemed to help the flavor. Below you can see a side-by-side comparison on the recipes and see how they differ in preparation and nutritional facts.

Original RecipeRefresh Recipe
Pizza Dough:
  • 2 1/4 active dry yeast
  • ½ teaspoon sugar
  • 1-1/2 cups warm water
  • 1 teaspoon salt
  • 2 tablespoons olive oil
  • 3 1/2 cups all-purpose flour
Pizza Dough:
  • 1 cup cooked rice cauliflower
  • 3/4 cup mozzarella cheese
  • 1 egg 
  • 3/4 teaspoon oregano 
  • 2 large garlic cloves, minced
Let dough rise for an hour.Dough does not need to rise, but a little bit more time to prep.
460 calories, 13.4g fat, 56g carbs, 27.7g protein, 3g sugar 393 calories, 21.8g fat, 12.2g carbs, 36.8g protein 3.5g sugar

Recipe adapted from Your Lighter Side.

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