Culinary and Lifestyle Medicine Track
Recipes

Cauliflower Pizza Crust

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Prep Time: 30 minutes
Cooking Time: 20 minutes

Ingredients

  • 1 medium head of cauliflower (6″ – 7″ wide or 2.5-3 lbs) or 5-6 cups of store-bought cauliflower rice.
  • 1 egg, large
  • 1 tsp Italian seasoning (dried oregano or basil)
  • 1/8 tsp salt
  • 1/4 tsp ground black pepper
  • 1/2 cup parmesan or mozzarella cheese, grated/shredded
  • Cooking spray

Instructions

  1. Rinse cauliflower, remove the outer leaves, separate into florets and chop into smaller pieces. Process in a food processor in 2 batches, until “rice” texture forms (skip if using store-bought “rice”).
  2. Place riced cauliflower in a bowl and microwave (covered with moist paper towel) for 5 minutes, then remove from microwave and allow to cool for about 5 minutes.
  3. Transfer to a bowl lined with a double/triple layered cheesecloth or linen towel, then squeeze the liquid out of the ball (cauliflower inside the cheesecloth) as hard as you can. Be patient and do this a few times until barely any more liquid comes out.
  4. Increase oven temperature to 450 degrees F. In a medium mixing bowl whisk the egg with dried herbs, salt, and pepper for 10 seconds. Add cheese and squeezed cauliflower; mix very well with spatula until combined.
  5. Line same baking sheet with new parchment paper or silicone mat (just make sure to scrape off any bits of cauliflower) and spray with cooking spray. Transfer cauliflower pizza dough to the middle of the baking sheet and flatten with your hands until thin pizza crust forms. It will fill an 11 x 14-inch baking sheet. If you have a different pan, flatten to 1/4 inch thick.
  6. Bake for about 20 minutes until pizza crust starts to brown slightly.
  7. Top cauliflower pizza base with your favorite toppings and bake again until cheese on top turns golden brown.
  8. Slice and enjoy.

Nutrition Facts

Cauliflower Pizza Crust Nutrition Facts

  • Number of Servings Per Container: 8
  • Serving Size: 1 slice
  • Calories: 90
  • Total Fat: 3.5g, 5%
    • Saturated Fat: 2g, 10%
    • Trans Fat: 0g
  • Cholesterol: 10mg, 3%
  • Sodium: 200mg, 9%
  • Total Carbohydrate: 9g, 3%
    • Dietary Fiber: 3g, 12%
    • Total Sugars: 4g
      • Added Sugars: 0g, 0%
  • Protein: 8g, 15%
  • Vitamin D: 0.06mcg, 0%
  • Calcium: 150mg, 12%
  • Iron: 0.76mg, 4%
  • Potassium: 500mg, 12%