How to Make Cauliflower Pizza Crust (Recipe and Video)

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How to Make Cauliflower Pizza Crust (Recipe and Video)

Summer Veggie Pizza with Cauliflower Crust

Cauliflower will become your new favorite vegetable once you taste this pizza as it's used to create its crust, which is brimming with more fiber and nutrients than dough made of flour. With this recipe, pizza transforms from an overindulgence to an overachiever.

Watch our how to make cauliflower pizza crust video.

Ingredients

Servings  4   Serving Size   2 slices

Crust

  • Cooking spray
  • 1 large head cauliflower, coarsely chopped
  • 4 large egg whites
  • 1/4 cup shredded fat-free mozzarella cheese
  • 1/4 cup shredded or grated reduced-fat Parmesan cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper (freshly ground preferred)

Sauce

  • 1/2 cup no-salt-added tomato purée
  • 1 teaspoon dried basil, crumbled
  • 1 teaspoon dried oregano, crumbled
  • 1/2 teaspoon garlic powder

Toppings

  • 2 teaspoons canola oil OR
  • 2 teaspoons corn oil
  • 2 cups chopped button mushrooms
  • 1 cup chopped zucchini
  • 1 cup chopped red or green bell pepper
  • 1/2 cup finely chopped red onion
  • 1/4 cup basil leaves
  • 1/4 cup shredded fat-free mozzarella cheese

Directions

Tip: Click on step to mark as complete.

For the crust:

  1. Preheat the oven to 450˚F. Line a baking sheet with parchment paper. Lightly spray with cooking spray.
  2. Working in batches, put the cauliflower in a food processor. Pulse until the mixture resembles couscous. (The key to achieving the desired consistency is not overloading the food processor.) Measure out 4 cups of the processed cauliflower. Transfer it to a medium bowl. Stir in the egg whites, 1/4 cup mozzarella, the Parmesan, 1/4 teaspoon garlic powder, and the pepper until combined.
  3. Using your hands to spread the mixture on the baking sheet, form an oval or circle. Bake the crust for 30 minutes, or until the edges are completely golden brown. Remove from the oven.

For the sauce and toppings:

  1. Reduce the oven temperature to 425°F.
  2. In a small bowl, whisk together the sauce ingredients. Set aside.
  3. In a medium nonstick saucepan, heat the oil over medium-high heat, swirling to coat the botom. Cook the mushrooms, zucchini, bell peppers, and onion for 5 to 7 minutes, or until the mushrooms and onion are soft and the zucchini and bell peppers are tender, stirring constantly.
  4. Spoon the sauce over the crust. Using the back of a spoon, spread the sauce. Top with, in order: the basil leaves and the cooked vegetables. Sprinkle the remaining 1/4 cup mozzarella over the vegetables. Bake for 5 to 7 minutes, or until the mozzarella has melted.
  5. Remove from the oven. Using a large spatula, carefully remove the pizza from the parchment paper. Transfer to a large cutting board. Cut the pizza into eight slices.

Cooking Tip: For another quick, healthy pizza crust option, substitute whole-wheat pita bread for the cauliflower crust ingredients. Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray. Place the pita on the baking sheet. Spread 3/4 to 1 cup tomato purée over the crust. Top with the cooked vegetables and cheese. Bake for 15 to 20 minutes, or until the pita is crispy and the cheese has melted.

Keep it Healthy: Making a cauliflower crust can save you hundreds and hundreds — even up to 1,000 — miligrams of sodium, which is what the dough crust from an individual or personal-size pizza served by many national pizza chains can contain.

Tip: Use any remaining cauliflower purée to toss in with whole-grain pasta for a future night’s dinner or to sprinkle over salads.

Nutrition Facts

How to Make Cauliflower Pizza Crust (Recipe and Video)

CaloriesCalories

190 Per Serving

ProteinProtein

16g Per Serving

FiberFiber

7g Per Serving

Nutrition Facts

Calories 190
Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 7 mg
Sodium 351 mg
Total Carbohydrate 24 g
Dietary Fiber 7 g
Sugars 10 g
Protein 16 g

Dietary Exchanges
4 vegetable, 1 lean meat

Copyright © 2018 American Heart Association, Healthy For Good™

Summer Veggie Pizza with Cauliflower Crust

Cauliflower will become your new favorite vegetable once you taste this pizza as it's used to create its crust, which is brimming with more fiber and nutrients than dough made of flour. With this recipe, pizza transforms from an overindulgence to an overachiever.

Watch our how to make cauliflower pizza crust video.

Nutrition Facts

How to Make Cauliflower Pizza Crust (Recipe and Video)

CaloriesCalories

190 Per Serving

ProteinProtein

16g Per Serving

FiberFiber

7g Per Serving
×
Calories 190
Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 7 mg
Sodium 351 mg
Total Carbohydrate 24 g
Dietary Fiber 7 g
Sugars 10 g
Protein 16 g

Dietary Exchanges
4 vegetable, 1 lean meat

Ingredients

Servings  4   Serving Size   2 slices

Crust

  • Cooking spray
  • 1 large head cauliflower, coarsely chopped
  • 4 large egg whites
  • 1/4 cup shredded fat-free mozzarella cheese
  • 1/4 cup shredded or grated reduced-fat Parmesan cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper (freshly ground preferred)

Sauce

  • 1/2 cup no-salt-added tomato purée
  • 1 teaspoon dried basil, crumbled
  • 1 teaspoon dried oregano, crumbled
  • 1/2 teaspoon garlic powder

Toppings

  • 2 teaspoons canola oil OR
  • 2 teaspoons corn oil
  • 2 cups chopped button mushrooms
  • 1 cup chopped zucchini
  • 1 cup chopped red or green bell pepper
  • 1/2 cup finely chopped red onion
  • 1/4 cup basil leaves
  • 1/4 cup shredded fat-free mozzarella cheese

Directions

Tip: Click on step to mark as complete.

For the crust:

  1. Preheat the oven to 450˚F. Line a baking sheet with parchment paper. Lightly spray with cooking spray.
  2. Working in batches, put the cauliflower in a food processor. Pulse until the mixture resembles couscous. (The key to achieving the desired consistency is not overloading the food processor.) Measure out 4 cups of the processed cauliflower. Transfer it to a medium bowl. Stir in the egg whites, 1/4 cup mozzarella, the Parmesan, 1/4 teaspoon garlic powder, and the pepper until combined.
  3. Using your hands to spread the mixture on the baking sheet, form an oval or circle. Bake the crust for 30 minutes, or until the edges are completely golden brown. Remove from the oven.

For the sauce and toppings:

  1. Reduce the oven temperature to 425°F.
  2. In a small bowl, whisk together the sauce ingredients. Set aside.
  3. In a medium nonstick saucepan, heat the oil over medium-high heat, swirling to coat the botom. Cook the mushrooms, zucchini, bell peppers, and onion for 5 to 7 minutes, or until the mushrooms and onion are soft and the zucchini and bell peppers are tender, stirring constantly.
  4. Spoon the sauce over the crust. Using the back of a spoon, spread the sauce. Top with, in order: the basil leaves and the cooked vegetables. Sprinkle the remaining 1/4 cup mozzarella over the vegetables. Bake for 5 to 7 minutes, or until the mozzarella has melted.
  5. Remove from the oven. Using a large spatula, carefully remove the pizza from the parchment paper. Transfer to a large cutting board. Cut the pizza into eight slices.

Cooking Tip: For another quick, healthy pizza crust option, substitute whole-wheat pita bread for the cauliflower crust ingredients. Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray. Place the pita on the baking sheet. Spread 3/4 to 1 cup tomato purée over the crust. Top with the cooked vegetables and cheese. Bake for 15 to 20 minutes, or until the pita is crispy and the cheese has melted.

Keep it Healthy: Making a cauliflower crust can save you hundreds and hundreds — even up to 1,000 — miligrams of sodium, which is what the dough crust from an individual or personal-size pizza served by many national pizza chains can contain.

Tip: Use any remaining cauliflower purée to toss in with whole-grain pasta for a future night’s dinner or to sprinkle over salads.

Sodium-Smart Recipes

Sodium-Smart Recipes

This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations. 

   Shop Heart

Copyright © 2018 American Heart Association, Healthy For Good™