I love, love, love pizza, and this is my homemade cauliflower pizza crust recipe that is tried and true and has been on my website since 2011, “go”! Add all your favorite ingredients and you’ll have a tasty and healthy pizza alternative from veggies!
Making cauliflower pizza dough may seem intimidating, but it’s actually easier than you think! It is made from just three ingredients: egg substitute, fresh cauliflower, and cheese! That’s it as well as any other spices you want to include. I used Mrs Dash garlic and herbal spice.
Combine 1 cup freshly grated cauliflower (100 grams if you’re weighing your cauliflower), 1/4 cup egg substitute and 1/2 cup low-fat cheese in a small bowl.
Spray a non-stick baking spray onto a parchment-lined baking sheet. Then spread the cauliflower mixture on the prepared baking sheet and form a circle. Straighten the circle with the back of a spoon or use your hands as thin as possible.
Bake for 22-25 minutes at 425 degrees. Then loosen the edges with a spatula and carefully turn the cauliflower peel. Bake for another 10 to 15 minutes until golden brown.
Let the pizza crust cool completely and store in the freezer Ziploc bag or go ahead and make your pizza!
Start by adding your sauce. My favorite is Rao’s marinara sauce because it’s only 2g of Carbs per 1/4 cup! You can use this sauce as a single Green option while using 1/4 cup or 2 tablespoons of 1 Seasoning. Using it as a condiment allows you to add more vegetables! If you don’t have Rao’s marinara sauce on hand, try 1/2 cup of Italian diced tomatoes with less than 5 g of Carbs per 1/2 cup. It’s important to check your nutrition label because most branded diced tomatoes contain up to 10g of carbs! I find generic ones like the Great Value brand at 5g or less. Mix your chopped tomatoes to make a smoother sauce or leave them chunky for texture.
Then add your favorite ingredients! For this turkey pepperoni pizza, I added 1/4 cup marinara sauce (1 Green) plus 1/4 cup low-fat mozzarella cheese or 3 to 6 g of fat per ounce (1/4 Lean) and 1 ounce turkey sausage. (1/4 Lean). With Shell (1/2 Lean and 2 Greens), this will be a complete Lean and Green meal. Cook for another 5 minutes or until the cheese melts.
For this mushroom and sweet pepper pizza, 2 tablespoons marinara sauce (1 Seasoning), 1/2 cup low-fat mozzarella cheese (1/2 Skim), 1/4 cup sliced mushrooms (1/2 Green) and 1/4 cup sliced mini peppers (1/2 Green). With Shell (1/2 Lean and 2 Green), this will be a complete Lean and Green meal. Cook until the cheese melts.
Want to know a little trick? Rao’s marinara sauce can spoil quite quickly after it is opened. Use silicone muffin cups and portion 1/4 cup sauce into each container and then freeze for a few hours.
Once the sauce is frozen, peel the silicone containers from the sauce and store the sauce in a freezing Ziploc bag. When you want one, they are already portioned for you. Just defrost it!
These cauliflower pizza crust are a healthier alternative to the traditional pizza crust and definitely Satisfy your pizza cravings while helping you stay on track! That’s what I’m talking about! Give a chance!
Cauliflower Pizza Dough
Materials:
Shell:
1 cup (100 g) grated raw cauliflower (2 Greens)
¼ cup egg substitute ~ egg whites or egg beater (1 ⅓ Seasonings)
½ One cup of 2% fat reduced cheese three cheese Mexican blend or mozzarella cheese (½ Oil Free)
¼ tk Miss Dash garlic and herb spices ~ optional (½ Flavor)
Materials:
½ 12 cup of fat-free Mozzarella cheese, grated (½ Oil-Free)
½ cup Affordable Italian chopped tomatoes
or an approved pasta sauce as follows ¼ cup of Rao’s marinara sauce (1 Green)
or you can add 1 portion of vegetables to your pizza using 2 tablespoons of Rao’s marinara sauce (1 Seasoning)
Instructions:
Preheat the oven to 425 degrees. Place the parchment paper (not waxed paper) on a baking sheet and lightly spray it with baking spray. Combine grated cauliflower, egg substitute, ½ cup of cheese and Mrs. Until you mix the dash garlic and herb spice completely. Put the spoon mixture on the prepared baking tray. Use the back of a spoon to thin the mixture (or your hands) and create a circle the size of a dinner plate with no edges. The thinner the crust, the better. Bake for about 22-25 minutes. Using a spatula to remove all the edges of the shell from the parchmentCarefully invert the pizza dough. Bake for another 10 to 15 minutes or until the edges are brown and crispy. Let it cool.
Tomato sauce and sprinkle ½ a cup of cheese on top. Cook for another 5 minutes or until the cheese melts.
If you’re making a few cauliflower pizza doughs like I usually do, you can put the chilled crust in gallon-sized Ziploc bags to store in the freezer. I can usually fit 4 to 5 pizza doughs in a ziploc bag. No need to wrap each one separately. When you’re ready to eat, take it out of the freezer. Fill it with sauces and sauces. Bake for about 10 to 15 minutes at 425 degrees or until the cheese melts. Enjoy!
1 Cauliflower Shell is 1 Portion
½ a Lean, 2 Greens and 2 Seasonings
Add ½ Lean and 1 Green to complement your Lean and Green meal