Recipe: Low-Carb, Gluten-Free Cauliflower Pizza Crust
Pizza lovers, rejoice!
If you're looking for a healthier, low-carb alternative to traditional pizza, this Cauliflower Rice Pizza Crust is the perfect solution. It’s gluten-free, lower in calories, and packed with nutrients.
Whether you're following a low-carb diet, trying to eat healthier, or just love experimenting in the kitchen, this recipe will satisfy your cravings without guilt.
Ingredients (for 1 pizza crust - makes 4 slices)
Ingredients
(for 1 pizza crust - makes 4 slices)
- 1 medium cauliflower, cut into florets
- 1 large egg, beaten
- ½ cup low-fat mozzarella cheese, grated
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon Italian seasoning
Toppings (suggested)
- 3 tbsp tomato sauce
- ½ cup grated low-fat mozzarella
- ½ red bell pepper, sliced
- 5-6 cherry tomatoes, halved
- 1 small can of tuna, drained
- 6-8 black olives, sliced
Instructions
Step 1: Prepare the Cauliflower Rice
1. Wash and cut the cauliflower into florets.
2. Place the florets in a food processor and pulse until they reach a rice-like texture.
3. Transfer the cauliflower rice to a pan and sauté over medium heat for 5-7 minutes, stirring occasionally, to remove excess moisture.
4. Let it cool slightly, then place the cooked cauliflower in a clean kitchen towel and squeeze out as much water as possible.
💡 Pro Tip: The drier it is, the crispier your crust will be.
Step 2: Make the Dough
5. In a bowl, mix the cauliflower rice, egg, grated mozzarella, salt, pepper, and Italian seasoning until well combined.
6. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
7. Shape the cauliflower mixture into a round crust, about ¼ inch thick, on the parchment paper.
8. Bake for 15-20 minutes, or until golden brown and firm.
Step 3: Add Toppings and Bake
9. Remove the crust from the oven and evenly spread the remaining mozzarella, bell pepper slices, cherry tomatoes, tuna, and black olives on top.
10. Return to the oven and bake for another 10-12 minutes, until the cheese is melted and bubbly.
11. Let it cool for a couple of minutes before slicing. Enjoy!
Nutritional Values per Slice
(assuming 4 slices per pizza)
Pizza Crust (Without Toppings) Per Slice:
- Calories: ~91 kcal
- Protein: ~7.8g
- Carbohydrates: ~8.1g
- Fiber: ~3.1g
- Fat: ~3.6g
- Calcium: ~10% of daily intake
Entire Pizza (With Suggested Toppings) Per Slice:
- Calories: ~170 kcal
- Protein: ~17.3g
- Carbohydrates: ~11.6g
- Fiber: ~4.1g
- Fat: ~6.9g
- Calcium: ~19% of daily intake
Health Benefits of the Ingredients
Cauliflower
Cauliflower is a powerhouse ingredient that brings both lightness and nourishment to your meals.
Naturally low in calories yet high in fiber, it supports digestion and helps with weight management, making it a fantastic choice for those looking to enjoy satisfying meals without excess carbs.
Beyond its digestive benefits, cauliflower is rich in antioxidants and vitamin C, which strengthen the immune system and help protect the body from free radicals.
It also contains choline, a vital nutrient for brain function, memory, and overall cognitive health.
Eggs
Eggs are another key ingredient that not only provide a creamy texture but also pack a nutritional punch.
As an excellent source of high-quality protein and essential amino acids, they contribute to muscle repair and keep you feeling full longer.
Their richness in choline makes them particularly beneficial for brain and nervous system health, playing a crucial role in memory and cognitive function.
Mozzarella
Low-fat mozzarella adds both delicious meltability and nutritional benefits. It’s a fantastic source of protein and calcium, which are essential for maintaining strong bones and overall skeletal health.
Additionally, this cheese contains probiotics that promote a balanced gut microbiome, supporting digestion and overall well-being.
Black olives
Black olives enhance both the flavor and health benefits of your meal. Their high content of monounsaturated fats contributes to heart health by helping maintain balanced cholesterol levels.
Loaded with antioxidants and anti-inflammatory compounds, they also provide protection against oxidative stress and chronic diseases.
Tuna
Tuna is a lean yet protein-rich ingredient that offers a wealth of benefits, especially for brain and heart health.
Packed with omega-3 fatty acids, it helps reduce inflammation and supports cognitive function, making it a great choice for mental clarity and focus.
It’s also an excellent source of vitamin D and selenium, two nutrients that play a key role in immune system support and overall wellness.
Cherry tomatoes
Cherry tomatoes add a burst of vibrant color and refreshing sweetness while delivering significant health benefits.
They are packed with lycopene, a powerful antioxidant that helps protect the skin and support heart health. Their high vitamin C content further enhances immunity, keeping your body strong and resilient.
Bell peppers
Bell peppers not only provide a natural sweetness and a satisfying crunch but also serve as a rich source of vitamin C.
This essential nutrient boosts collagen production, helping maintain youthful, healthy skin while strengthening the immune system.
Additionally, their fiber and antioxidant content promote digestive health, ensuring that your gut stays balanced and happy.
This Cauliflower Rice Pizza Crust is not only delicious but also a nutrient-dense alternative to traditional pizza.
Whether you're looking to cut carbs, eat gluten-free, or just try something new, this recipe is an excellent addition to your meal plan.
If you want 110+ delicious low-carb recipes—so you never run out of ideas—grab our latest cookbook here:
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