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Low Carb Cauliflower Pizza Crust Recipe
I don’t know about you, but pizza is a top comfort food for me and staple in our diet growing up. I am from the Chicago area, which means we do pizza a bit differently than, say New York with it’s thin crust.
I have fond memories of deep dish (at least 4 inches) brick-oven baked gooeyness that probably capped out around 1,500 calories a slice….we even had ‘double-crust’ option (as if one wasn’t enough) in which there was a second layer of dough in the middle of the pie. And my fond memories are conflicted with subsequent memories of feeling gluttonously full and sluggish and wishing I would have had a bit less. 🙂
Traditional pizza is a calorie, carb and saturated fat nightmare. But here’s the good news: you can still have much (I didn’t say all) of the flavor and enjoyment of pizza in a healthier manner, for a fraction of the calories and carbs by making a few substitutions, you can make this delicious low carb cauliflower pizza crust recipe and eat pizza ’till your hearts content.
Serving Suggestions
This cauliflower pizza crust makes a great combination of low starch veggies and healthy protein foods, especially when topped with tomato sauce – a simple version is to just thin out some tomato paste and add a bit of oregano and basil for a pizza-y flavor. Add a bunch of veggies – green peppers, mushrooms, olives, even spinach! And of course, a bit of cheese. And you have yourself a great low carb pizza!
Avoid high processed meat add-ons (ie pepperoni, sausage) and stick with grilled chicken.
Low Carb Cauliflower Pizza Crust Recipe
Ingredients
- 1 head cauliflower - chopped
- 1 cup mozzarella cheese - grated
- 2 Tablespoon Parmesan cheese
- 2 egg
- 2 teaspoon garlic - chopped
- 1/4 cup coconut flour
- 1 teaspoon oregano
- 1 teaspoon salt
- Dash pepper
- Olive oil spray
Instructions
- Preheat oven to 425°F/ 220°Ç.
- Steam or microwave cauliflower until tender (approx 6 minutes).
- Drain and let cool. Then squeeze out as much water from the cauliflower as possible (squeezing through cheesecloth or blotting with paper towels).
- Blend with remaining ingredients in a blender or food processor until smooth.
- Spray a 12-14 in pizza pan lightly with oil, or alternative line the pan with parchment paper.
- Spread the cauliflower mixture evenly on the pan and bake 10-12 minutes or until golden brown.
- Allow to cool. Add your toppings and cook for a further 10 minutes.
Notes
Kitchen Tools
You always need a food processor on hand because it makes all kinds of cooking tasks a breeze. A set of stainless steel bowls are essential in the kitchen because it doesn’t matter what you mix or store in them, they are super easy to clean, are very hygienic and never smell.
And to make pizza, you’ll need a pizza pan and pizza cutter – well, you don’t really need it because you can make a square pizza and cut with a knife. But there is something nice about using a pizza cutter. It feels more authentic!
Check out these delicious recipes, too:
- Low carb pizza crust (made from almond flour)
- Low carb gourmet pizza
- Zucchini pizza boats
Please pin, tweet or share this delicious recipe.
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just wondering if grating the cauliflower or using the cauliflower rice and then blending it with the other Ingredients rather than steaming it would work out better ( slighlty more solid ) so you don’t require a fork for the pizza .. i have a friend that was on a low carb high fat ( non diabetic) diet that made a pizza crust using egg and cheese ( which sounds VERY overwhelming) but i’m wondering if you could just do it as above since the cauliflower will bake when in the oven anyway.
Lisa, I have seen recipes which use those methods as well and have tried them. They all turn out great as long as you wring out the water very well. Yes steaming adds some water (which will need to be wrung out). I find grating cauliflower to be very tedious and time-consuming (though you could buy it already ‘riced’) and the other method to work just as well in the end. Also, even if it were a bit more firm, using a fork to eat (rather than hands) helps a bit with portion control and mindfulness….. A pizza crust using eggs & cheese would be pretty simple and tasty and sure hold together very well (think of an omelette–it would work great), but the advantage of the cauliflower crust is it’s way lower in calories and higher in fiber–also you’re adding a very nutrition vegetable! https://diabetesmealplans.com/8680/cauliflower-and-type-2-diabetes/
Hi Sonia, Elizabeth has provided some great resources to get you started. With reducing blood sugar through diet, start by monitoring your carb intake. Sounds like you’re eating white flour or whole wheat products and these are high in carbs, so a start is to see how many carbs you’re eating and lowering them. Also, don’t discount other lifestyle factors – stress, sleep, and exercise all influence your levels too. Shout out if you need more help and we’ll try to point you in the right direction.
Hi elyzabeth! My name is sonia and I’m type 2 diabetes I’m having hard time to keep my blood sugar in control l mean one day up b to 12-14 next day 8-9 never below six.I’m lost i don’t know what to do, and I’m also on metformen pills 2 in am and 2 pm.is there a vegetable bread, instead while flour whole-wheat oatmeal so fort so on.thank you kindly.
Hi Sonia. Sorry to hear you’re having a rough time with blood sugar control. Sounds like your numbers are higher than they should be. While I’d need a lot more information as to what you’re currently eating to advise you regarding changes, we have a lot of great articles to help point you in the right direction regarding food choices (https://diabetesmealplans.com/44/diabetes-friendly-food-list/ and https://diabetesmealplans.com/46/guide-to-healty-carbohydrates/) as well as strategies for reducing carbs (https://diabetesmealplans.com/997/how-to-reduce-carbohydrates-in-your-diet/). Hope that helps.