Cauliflower-Crusted Pizza

Cut calories and carbs by replacing traditional pizza crust with a blend of cauliflower and cheese.

Cauliflower-Crusted Pizza
Photo: Andy Lyons
Prep Time:
30 mins
Microwave Time:
3 mins
Bake Time:
17 mins
Total Time:
30 mins
8 slices


  • 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 cup 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 Fast Pizza Sauce or canned pizza sauce

  • 1 cup shedded Italian cheese blend (4 ounces)

  • Snipped fresh basil, oregano, and/or parsley

Fast Pizza Sauce

  • ½ cup chopped onion (1 medium)

  • 2 cloves garlic, minced

  • 1 tablespoon olive oil

  • 1 8-ounce can tomato sauce

  • ½ teaspoon dried oregano, crushed

  • ½ teaspoon dried basil, crushed

  • ¼ teaspoon salt

  • ¼ teaspoon crushed red pepper


  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°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.

Fast Pizza Sauce

  1. In a small saucepan, cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender, stirring occasionally. Stir in tomato sauce, oregano, basil, salt, and crushed red pepper. Bring to a boil; reduce heat. Simmer, uncovered, about 5 minutes or until sauce reaches desired consistency. Makes 1 cup.

Nutrition Facts (per serving)

264 Calories
14g Fat
18g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 264
% Daily Value *
Total Fat 14g 18%
Saturated Fat 7g 35%
Cholesterol 76mg 25%
Sodium 893mg 39%
Total Carbohydrate 18g 7%
Total Sugars 7g
Protein 17g
Vitamin C 85mg 425%
Calcium 360mg 28%
Iron 1.8mg 10%
Potassium 735mg 16%
Folate, total 86.8mcg
Vitamin B-12 0.2mcg
Vitamin B-6 0.4mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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