Cauliflower-Crusted Pizza

Cauliflower-Crusted Pizza

This recipe utilizes the healthy cruciferous vegetable cauliflower as the crust for a healthy vegetable pizza.

Cauliflower Crusted Pizza
  • 1 medium head cauliflower (1 1/2 to 2 pounds), cored and cut into florets (4 cups)
  • 1 egg, lightly beaten
  • ¼ cup shredded Italian cheese blend (1 ounce)
  • ¼ cup grated Parmesan cheese
  • ¼ cup panko bread crumbs
  • ½ teaspoon Italian seasoning, crushed
  • ¼ teaspoon salt
  • 2 cups sliced fresh mushrooms
  • 1 cup yellow or green sweet pepper strips
  • 1 small red onion, cut into thin wedges
  • 1 teaspoon olive oil
  • ¾ cup pizza sauce
  • 1 cup shredded Italian cheese blend (4 ounces)
  • Snipped fresh basil, oregano, and/or parsley
1. Place the cauliflower in a food processor. Cover and pulse four to six times or until crumbly and mixture resembles the texture of couscous.
2. Place a pizza stone or baking sheet in the oven. Preheat oven to 425 degrees F. Place cauliflower in a microwave-safe casserole with 2 tablespoons water. Microwave, covered, on 100% power (high) for 3 to 4 minutes or until tender, stirring once or twice. Cool. Transfer cauliflower to a 100% cotton flour-sack towel. Wrap towel around cauliflower and squeeze until there is no more liquid (this step is critical).
3. In a medium bowl stir together cooked and drained cauliflower, egg, the 1/4 cup Italian cheese blend, the Parmesan cheese, panko, Italian seasoning, and salt. On a piece of parchment paper pat cauliflower mixture into a 12-inch circle. Transfer crust on paper to the preheated pizza stone. Bake for 12 to 15 minutes or until crisp and starting to brown.
4. Meanwhile, in a large skillet cook and stir mushrooms, sweet pepper, and onion in hot oil for 4 to 6 minutes or until crisp-tender. Remove from heat.
5. Spoon pizza sauce over baked crust, spreading evenly. Top with cooked vegetables. Sprinkle evenly with the 1 cup Italian cheese blend. Bake about 5 minutes more or until heated and cheese melts. If desired, sprinkle with snipped fresh herb. Cut into slices to serve.

Servings 4:

Nutrition: Calories 264
Fat 14g
Carbohydrates 18g
Protein 11g
Fiber 4g

Adapted from