Cauliflower Pizza - a delicious healthy and lower calorie alternative to regular pizza that is perfect for creating your perfect pizza fakeaway night. With a golden seasoned cauliflower crust and endless topping possibilities, this recipe puts a nutritious spin on a classic favourite.
Cauliflower is such a versatile vegetable that can be used in a variety of different ways, and cauliflower pizza is definitely one of the best things to make, especially when you are trying to sneak in extra veggies into your meals. So, gather up some of your favourite toppings and get ready to enjoy a guilt-free slice of pizza paradise!
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Calories in Cauliflower Pizza
This Cauliflower Pizza serves 2 and is 497 calories per serving as per ingredients and toppings listed in the recipe. If you opt for your own choice of toppings the base on it's own with no pizza sauce or toppings per serving is 218 calories.
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 400+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
Ingredients Needed
Here are some notes on the ingredients used in this recipe:
- Cauliflower: The star ingredient of the pizza crust, cauliflower is finely grated and combined with eggs and seasonings to create a nutritious and low-carb base.
- Eggs: Act as a binding agent for the cauliflower crust, helping to hold the ingredients together during baking.
- Garlic Powder, Onion Powder, Red Pepper Flakes (optional), Dried Oregano, Dried Basil: These herbs and spices add flavour and depth to both the cauliflower crust and the pizza sauce, enhancing the overall taste of the dish.
- Passata: A smooth tomato puree that serves as the base for the pizza sauce, providing a rich and tangy flavour.
- Tomato Paste: Adds richness and depth to the pizza sauce, intensifying the tomato flavour.
- Granulated Sweetener: Balances out the acidity of the tomatoes in the sauce, adding a touch of sweetness without the need for added sugar.
- Low Calorie Pork Sausages: These sausages, with their skins removed, add protein and savoury flavour to the pizza. They can be crumbled or sliced and used as a topping.
- Fresh Spinach Leaves: A nutritious addition to the pizza, fresh spinach leaves add vibrant colour and a mild, earthy flavour. They can be scattered over the pizza before baking for added freshness and texture.
- Salt and Pepper - These basic yet essential flavour enhancers are key for elevating the taste of your dishes. No food will ever be bland when these are used to season to taste.
- Low Calorie Spray - Use your preferred choice of low calorie spray, I prefer olive oil or avocado sprays without any added emulsifiers.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Tips for Making Cauliflower Pizza Crust
Here are some of my tips for making cauliflower crust:
- Prepare the Cauliflower: Begin by blitzing raw cauliflower florets in a food processor until they reach a fine, crumb-like consistency. After processing, squeeze out excess moisture from the cauliflower using a clean kitchen towel or cheesecloth.
- Blend with Eggs: Once you've removed the excess moisture, add the cauliflower back to the food processor or blender along with the eggs. This will help bind the cauliflower together and create a cohesive dough-like texture. Blend the mixture until well combined, ensuring that all ingredients are evenly distributed. The resulting mixture won't feel like regular dough, but don't worry-once cooked, it firms up into a delicious crust.
- Use Proper Parchment Paper: Line your baking tray with high-quality 100% parchment paper to prevent the crust from sticking. This makes it easier to remove the crust from the tray and facilitates flipping before adding toppings. Ensure the parchment paper covers the entire surface of the tray for optimal results.
- Spray with Low Calorie Oil: Before spreading the cauliflower mixture onto the parchment paper, lightly spray the paper with low-calorie spray oil. This helps prevent sticking and aids in browning the bottom of the crust during baking. Additionally, after spreading the cauliflower mixture onto the parchment paper, lightly spray the top of the mixture with low-calorie spray oil to aid in browning the top of the crust.
- Press Evenly: Spread the cauliflower and egg mixture evenly onto the parchment-lined baking tray. Use your hands or a spatula to press the mixture into a uniform layer. Pressing firmly will help compact the mixture and create a sturdy crust.
- Bake Until Golden Brown: Bake the cauliflower crust in a preheated oven until it turns golden brown and firm. This typically takes about 30-40 minutes, but baking times may vary depending on your oven and the thickness of the crust. Keep an eye on the crust towards the end of the baking time to prevent burning.
By following these steps, you'll be able to create a delicious cauliflower crust that serves as the perfect base for your favourite pizza toppings. Enjoy your homemade cauliflower pizza!
Cauliflower Pizza Topping Ideas
Here are some delicious topping suggestions to elevate your cauliflower pizza:
- Margherita: Classic pizza sauce topped with chopped fresh basil and melted mozzarella cheese.
- Hawaiian: Tangy pizza sauce layered with succulent ham, sweet pineapple chunks, and gooey mozzarella cheese.
- BBQ Chicken: Smothered in homemade BBQ sauce, tender cooked chicken, slivers of red onion, and melted mozzarella cheese.
- Pulled Pork: Leftover stovetop pulled pork with its savory sauce, paired with crisp green peppers, red onions, and creamy mozzarella cheese.
- Pepperoni: Traditional pizza sauce adorned with spicy pepperoni slices, aromatic oregano, and melted mozzarella cheese.
- Garlic Mushroom: Sautéed garlic mushrooms piled high with creamy mozzarella cheese and a sprinkle of fresh chopped parsley.
- Meat Feast: Rich pizza sauce loaded with low-fat sausage, savory ham, lean bacon, vibrant green peppers, diced onions, briny olives, and melted mozzarella cheese.
- Veggie: Bursting with flavor from pizza sauce, earthy mushrooms, juicy tomato slices, caramelized onions, grilled zucchini, sweet corn kernels, and melted mozzarella cheese. Feel free to add some olives for an extra pop of flavor.
- Indian Style: Spicy leftover chicken curry generously layered with melted mozzarella cheese and garnished with fresh chopped coriander.
- Greek: Mediterranean-inspired toppings including roasted veggies, tangy feta cheese, and optional olives, all atop a base of rich pizza sauce.
These topping combinations will surely delight your taste buds and make your cauliflower pizza a culinary masterpiece!
More Low Calorie Pizza Inspired Recipes
Are you in search of more low calorie Pizza crust ideas? Look no further! Here are some great choices below:
or if you just want any kind of pizza type dish, there are also the following:
- Pizza Fries
- Breakfast Omelette Pizza
- Portobello Mushroom Pizzas
- Pizza Topped Baked Sweet Potato
- Breakfast Hash Brown Pizza
- Pizza Toasts
- Pizza Chicken
- Air Fryer Pizza Sweet Potato Slices
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
FAQ for Cauliflower Pizza
Yes, cauliflower pizza is naturally gluten-free since it's primarily made from cauliflower and eggs. However, the gluten-free status depends on the toppings you choose. Ensure that the toppings you select are also gluten-free.
Yes, you can freeze cauliflower pizza bases after the first bake without toppings. To do so, allow the baked bases to cool completely, then wrap them tightly in plastic wrap or aluminum foil. Place the wrapped bases in a freezer-safe bag or container and store them in the freezer for up to 2-3 months. When ready to use, simply thaw the base in the refrigerator overnight and add your desired toppings before baking.
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Recipe Card
Cauliflower Pizza
Cauliflower Pizza - a delicious healthy and lower calorie alternative to regular pizza that is perfect for creating your perfect pizza fakeaway night.
Ingredients
For the pizza crust:
- 1 medium head of cauliflower, uncooked
- 3 eggs
- 1 teaspoon of garlic powder
- 1 teaspoon of onion powder
- ½ teaspoon of dried Italian herbs
- ½ teaspoon of red pepper flakes (optional)
- salt and black pepper to season
For the pizza Sauce:
- 180ml (¾ cup) of passata
- 3 tablespoons of tomato paste
- 1 tablespoon of granulated sweetener
- ½ tablespoon of dried Italian herbs
- ½ teaspoon of garlic powder
- ½ teaspoon of onion powder
Toppings:
- 4 small cooked low calorie sausages, chopped
- small handful of fresh spinach leaves
- 150g of mozzarella
Instructions
- Preheat your oven to 180°C (fan), 200°C (conventional), or 400°F (gas mark 6).
- Break the raw cauliflower into florets and gradually add them to a blender or food processor. Pulse until finely chopped, then switch to the blend cycle and process until the mixture resembles a fine dough-like consistency.
- Transfer the cauliflower mixture onto cheesecloth or a clean tea towel, and squeeze thoroughly to remove excess moisture.
- Return the squeezed cauliflower to the blender, add the 3 eggs, and blend until combined.
- Transfer the mixture to a bowl and season with garlic powder, onion powder, red pepper flakes, dried Italian herbs and a pinch of salt and pepper.
- Line a baking tray with parchment paper. Spread the cauliflower mixture evenly onto the tray, ensuring it's neither too thick nor too thin. Depending on the tray size, you may need to use two trays.
- Bake in the preheated oven for 25 minutes. Carefully flip the base and bake for an additional 10 minutes to lightly brown the underside.
- While the base is baking, prepare the pizza sauce.
- Once the cauliflower base is baked, remove it from the oven. Spread the pizza sauce over the base, add the cooked sausage, and scatter spinach leaves on top. Finish by topping with mozzarella cheese.
- Return the pizza to the oven and bake until the cheese is golden and melted.
- Remove from the oven, slice, and serve. Enjoy your delicious cauliflower pizza!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - ensure choice of toppings are free of glutne
- Vegetarian Friendly - choose vegetarian toppings
- Freezer Friendly ❄️
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Nutrition Information
Yield 2 Serving Size 1Amount Per Serving Calories 497Total Fat 22gSaturated Fat 10gTrans Fat 0gUnsaturated Fat 0gCholesterol 338mgSodium 818mgCarbohydrates 45gFiber 14gSugar 17gProtein 39g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Sophie Morley says
DO you ever have trouble getting it off the parchment paper? Did with mine! Squeezed out the moisture first.
Shevy (Slimming Eats) says
Nope never have problem with it sticking. Absolutely nothing should stick to parchment. So you may want to try using a different parchment paper.
Pippa says
Loved this recipe!
Heather says
Can you freeze if it makes 2