Cauliflower Pizza

Healthy Living, Recipes


Here’s a gluten free pizza that substitutes the bread crust with healthy cauliflower. Topped with vegetables and cheese, this nutrient-packed pizza is high fiber, too.

A hot trend right now is riced cauliflower used in place of higher-carbohydrate rice or potatoes, or gluten-containing wheat flour for those who can’t eat it, as done with this pizza crust. You can buy riced cauliflower fresh or frozen but if you have a food processor you can pulse your own using nothing more than a raw head of cauliflower. If you buy it frozen, be sure to follow package directions for preparation to avoid sogginess from the water crystals frozen within the veggie. This recipe gets all of its sodium from the cheese, so if you’re looking for less salt, use less cheese. The fact that this pizza relies on fresh veggies, including tomatoes, instead of jarred pizza sauce, keeps additional salt and even sugar content down while maximizing flavor, texture, and vitamins. It would be surprising if this pizza didn’t fill you up with 31 grams of protein and lots of fiber, but if you still have room, consider a fruit serving for dessert to end your meal on a sweet note with even more nutrition and few calories!

Theresa Jackson, RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 1 lb cauliflower florets
  • 1 egg
  • 1/4 cup chopped fresh basil
  • 1/8 tsp black pepper
  • 2 garlic cloves minced
  • 1/2 oz grated Parmesan cheese
  • 1 tsp olive oil
  • 1/4 cup sliced mushroom
  • 1/2 red bell pepper sliced
  • 1/2 oz shredded part-skim mozzarella cheese
  • 1 sliced tomato
  • 1/3 cup fresh baby spinach


In a food processor, process cauliflower until finely chopped.

In a microwave-safe bowl, cook cauliflower for 5 minutes, or until tender. Place cauliflower in a towel and squeeze out excess water so it is completely dry.

In a bowl, mix egg, cauliflower, 2 tablespoons of the basil, black pepper, garlic and Parmesan cheese until combined.

On a parchment-lined baking sheet, spread cauliflower dough out into a pizza round. Lightly coat cauliflower crust with cooking spray. Bake for 30 minutes, or until lightly browned.

In a large skillet, heat oil over medium-high heat. Add mushrooms and bell pepper and sauté for 5 minutes, or until tender. Set aside.

Remove crust from oven. Increase oven temperature to 450°F.

Top cauliflower crust with mozzarella cheese, sautéed mushrooms and bell pepper, tomato, spinach, remaining 2 tablespoons basil and black pepper to taste. Bake for 7 minutes, or until cheese melts. Serve immediately.

Yield: 1 serving

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1 pizza

Calories: 420

Sodium: 516mg

Fat: 17g

Carbohydrates: 36g

Saturated Fat: 6g

Fiber: 14g

Cholesterol: 206mg

Protein: 31g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.