A foolproof homemade cauliflower pizza recipe comes handy when you’re trying to stay healthy and fit. It gives you your pizza fix, without having to take in all the calories, carbs, and extra sugar found in regular delivery pizza. Even if you add traditional toppings like cheese and pepperoni, a cauliflower pizza is still relatively healthy. Keep reading and learn how to make cauliflower pizza from scratch!
Cauliflower Pizza Recipe: Tips and Trivia
In this article:
How to Make Cauliflower Pizza
A Basic Healthy Cauliflower Pizza Crust Recipe
There are several variations in making a healthy cauliflower pizza crust, but this cauliflower pizza recipe shows you an easy way to do it:
- 1 head of cauliflower
- ¼ cup Parmesan cheese, grated
- ½ cup mozzarella cheese, shredded
- ½ teaspoon dried oregano
- ¼ teaspoon salt, or as preferred
- 1 egg
- Preheat oven to 425ºF.
- Remove cauliflower florets from the stem.
- Pulse the cauliflower in a food processor until it achieves a rice-like texture.
- Microwave the cauliflower for 7-8 minutes and then let it cool for a few minutes.
- Once it’s cool enough, transfer the cooked cauliflower in a clean cheesecloth. Then, wring out as much moisture as possible.
- Place the cauliflower in a bowl. Add the egg, mozzarella, Parmesan cheese, oregano, and salt.
- Mix well and then pat the “pizza dough” onto your pizza stone or baking sheet.
- Let it or 10 to 15 minutes or until the crust has a golden brown color.
- Add the pizza sauce and the toppings you prefer.
- Bake for another 7 to 10 minutes or until the cheese melts.
Tip: Add almond flour to the mixture. It binds the dough better while adding more texture to the crust. If anyone in your family is allergic to nuts, you can totally skip this.
Cauliflower Pizza Toppings
Top your cauliflower crust pizza with your favorite ingredients. There’s an array of different sauces to choose from—the regular tomato sauce, marinara sauce, white sauce, or even pesto. Top it off with cheese and other basic healthy toppings such as olives, fresh basil, red pepper flakes, bell pepper, mushroom, and tomatoes. You can even drizzle extra-virgin olive oil on top.
The options are practically endless. The key here is to not overdo the toppings. Just keep it light and simple, and you’ll find the fresh flavor will satisfy you more.
Vegan Cauliflower Pizza Crust
You can take it up a notch and make your pizza even healthier by keeping it vegan. To make a vegan cauliflower pizza, you basically substitute anything made from dairy and other non-vegan sources. Using ingredients such as flax seeds, chia seeds, nutritional yeast, chickpea flour, and cornmeal helps in binding the cauliflower crust together.
Don’t worry about the toppings because there are many vegan options, too. This cauliflower pizza recipe, for example, suggests the use of hummus along with cherry tomatoes.
Tips When Using Cauliflower
1. Pick the best cauliflower
Heading to the farmer’s market soon? Keep your eyes peeled for tightly packed cauliflower. It’s important to make sure the pieces are pressed together and stay away from bruised cauliflower.
You might be surprised to see cauliflowers in different colors. This vegetable actually comes in many varieties. Some are in white, purple, yellow, and green. Remember, cauliflower is nutritious regardless of its color.
2. Store in a dry container
Do your best to consume the cauliflower within 3 to 7 days from purchase. Remember to place leftover cauliflower in a dry container. Don’t forget to place a paper towel in as well. It helps absorb moisture and reduce any chances of mold.
3. Know the health risks of cauliflower
As amazing as cauliflower crust pizza or cauliflower rice may be, there are still a few realities to consider. This vegetable isn’t recommended for people with thyroid imbalances and digestion problems. It’s also a red flag for those suffering from kidney stones or gout.
For people with the aforementioned health problems, it may be best to stay away from cauliflower or consult with your doctor first. Fortunately enough, cauliflower isn’t the only healthy vegetable around—there are plenty of other healthy ingredients and recipes to choose from!
Benefits of Cauliflower
1. Health Benefits
Cauliflower Health Benefits… pic.twitter.com/rwNHWM9Cvv
— Healthy Tips (@healthytipsfeed) September 28, 2017
Cauliflower is rich in properties that can help prevent and combat many diseases. Its anti-inflammatory quality alone, for example, aids in reducing oxidative stress. This, in turn, helps decrease the risk of heart diseases, eye problems, and brain disorders.
Aside from all these, cauliflower also has the potential to fight the early stages of cancer. It may help halt tumor growth and slow down the mutation of cancer cells.
2. Weight Loss Aid
When you’re trying to be healthy, don’t miss out on indulging in a few slices of healthy cauliflower pizza. Cauliflower, as you know by now, can substitute less healthy ingredients. It aids weight loss simply because it has fewer calories, carbs, and sugar. Plus, the vegetable has plenty of fiber, which is beneficial to the digestive system. It also has properties that help stimulate the enzymes necessary for detoxifying the body.
Aside from the cauliflower pizza recipe above, there are many other ways to use cauliflower flour. Learn a few tricks from this video by Buzzfeed:
The potential of cauliflower as a carb replacement stretches beyond the cauliflower pizza recipe outlined here. You can even use cauliflower in making bread, wraps, and tortillas. Aside from trying out different recipes, try exploring on your own and get creative with different ingredients, too!
Got tips that can level up a basic cauliflower pizza recipe? Let us know in the comments section below!
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Editor’s Note – This post was originally published on October 16, 2017, and has been updated for quality and relevancy.