Blog

Get Your Veggies In With This Cauliflower Pizza Crust Recipe

Pizza or maintaining goals used to be the question. Turns out, pizza doesn’t have to be filed under “junk food” anymore.  We have a solution that strikes the perfect balance to satisfy pizza cravings but still stick to your goals. Meet cauliflower pizza crust! 

Fitting pizza into your healthy lifestyle can be as easy as pie by substituting regular crust for cauliflower crust. It is a great option for those following a low carb, ketogenic or gluten-free diet. Cauliflower is not only versatile for those with dietary restrictions, but also nutrient-dense! Using a base of cauliflower assures you get your servings of vegetables in, as well as some of the essential nutrients needed to support your workout routine. 

Cauliflower is known for being high in fibre, antioxidants and vitamins like vitamin C – all things our bodies can use on the daily. In fact, this unsuspecting veggie includes up to 77% of the recommended daily intake of vitamin C. Bet you didn’t C that one coming! 

Try out this recipe, developed by WFCC Pickering nutritionist and trainer, Rosi, for a pizza that’s equally tasty and healthy. 

RECIPE

YIELD: 2 personal sized pizzas

For the cauliflower crust:

  •       1 small head of cauliflower, florets removed
  •       ¼ cup grated Parmesan cheese
  •       ¼ cup shredded part-skim mozzarella cheese
  •       ½ teaspoon dried oregano
  •       ½ teaspoon dried basil
  •       ½ teaspoon garlic powder
  •       ¼ teaspoon crushed red pepper
  •       ¼ teaspoon salt
  •       1 egg 

Suggested toppings:

Feel free to vary the vegetables and cheese based on your preference. 

  •       3 teaspoons olive oil, divided
  •       ½ small red bell pepper, sliced
  •       1/3 cup broccoli florets
  •       ¼ small red onion, sliced
  •       1/3 cup baby bella mushrooms, sliced 
  •       ¼ cup pizza sauce of your choice (you could also use pesto!)
  •       ½ cup shredded part-skim mozzarella cheese
  •       1 ounce goat cheese, crumbled

Instructions

  1.   Place a pizza stone or baking sheet in your oven and pre-heat the oven to 450 degrees. On a pizza peel or cutting board, place a piece of parchment sprayed with non-stick cooking oil.
  2.   Remove the florets from your head of cauliflower. Place the florets in a food processor or blender and pulse until the cauliflower forms into a pulp-like texture. You should have about 2½-3 cups of cauliflower pulp.
  3.   Transfer the “cauliflower pulp” to a microwave safe bowl and microwave on high, covered for 4 minutes.
  4.   Let your cauliflower cool completely. When cool, place the cauliflower in a towel and wring it tightly. Remove as much moisture from the cauliflower as possible. We recommend doing this in two batches for optimal results.
  5.   Place the cauliflower pulp in a mixing bowl and add the cheeses, spices, and the egg. Mix until well combined.
  6.   Don’t be afraid to get your hands dirty! Form the dough into 1 or 2 balls and place it on the parchment-lined pizza peel or cutting board. Place a second piece of sprayed parchment on top of the ball and roll it out into 1 or 2 circles about 1/6-inch in thickness. Remove the second sheet of parchment and briefly set your pizza aside while you prepare your vegetables.
  7.   Place the broccoli, bell peppers and onions on a foil lined baking sheet. Drizzle with 2 tablespoons olive oil and sprinkle with salt.
  8.   Carefully transfer your cauliflower base to the hot pizza stone/baking sheet. Place your vegetables in the oven along with it. Bake for 8-10 minutes until golden brown. 
  9.   While everything is  baking, in a non-stick pan, quickly sauté the mushrooms in 1 teaspoon olive oil for 3-4 minutes until tender. Set aside.
  10. Carefully remove it from the oven along with the vegetables. Spread the sauce over the pizza crust and sprinkle with an even layer of mozzarella. Top with the roasted vegetables, sautéed mushrooms and crumbled goat cheese.
  11. Return the pizza to the oven for another 5-7 minutes until the cheese is melted and slightly bubbling .
  12. Let your pizza cool for 2-3 minutes before slicing to make sure that the crust stays intact. Enjoy!

 

*For a faster version, buy a cauliflower crust at Farm Boy or your local grocer. 

 

We don’t know about you, but this recipe has a “slice” of our hearts. We’d love to see you try it out too. Share a photo or video with the hashtag #WFCCRecipes to connect with the rest of the Women’s Fitness community and for a chance to be featured on our social media channels.