Keto Cauliflower Pizza Crust

 


Though cauliflower is a low-carb vegetable, not all cauliflower crust pizzas are keto-friendly. In fact, most store-bought products and restaurant-made cauliflower crusts have around the same amount of net carbs as traditional flour-based pizza.

 

As with most of your favorite dishes, your best option is to make it yourself — especially when you want pizza. This is the most reliable way to get all the flavors and textures you crave without slowing your progress.

 

All you need is the right combination of ingredients and cooking techniques, and you can craft a keto pizza that satisfies your palate and helps you burn fat at the same time.

 

With this pizza recipe, you’ll learn how to do this with four simple and healthy keto ingredients: Egg, cauliflower, cheese, and low-carb marinara sauce.


The Problem with Store-bought and Restaurant-made Cauliflower Crust

 

The premade cauliflower crusts in your local grocery store or pizza restaurant are rarely crafted with the keto diet in mind.

 

If you check the ingredients, you are likely to find corn starch, corn flour, potato starch, chickpea flour, potato flour, and/or tapioca starch. Even though these ingredients are gluten-free and can make the crust healthier, they are far from low carb.

 

There are, however, a few keto-friendly cauliflower crust products you may find in the store. As with any pre-made item you purchase, we recommend double-checking the nutrition facts and ingredients to make sure it is keto-friendly for you.

 

That being said, store-bought keto-friendly products will not be as budget-friendly, healthy, flavorful, and customizable as your homemade keto pizza. With this recipe, you’ll learn how to make one of the simplest keto pizzas with three common keto ingredients.


Essential Ingredients for Cauliflower Pizza Crust Made Keto

 

It may be hard to believe at first, but the only ingredients you need to make this crust are:

 

One large egg. It may not sound like much, but one egg is all you need to bind the ingredients together into a homogenous pizza dough.

 

Riced cauliflower. Whether you rice it yourself or get pre-riced cauliflower (fresh or frozen), this recipe will work.

 

We prefer the combo of shredded parmesan and mozzarella, but this crust can also be made with shredded mozzarella, parmesan, cheddar, or any other hard cheese. Just make sure to use at least ½ cup of cheese in the dough.

 

Though we include several herbs and seasonings, this isn’t crucial for a crisp keto crust — They are simply used to give each bite a satisfying flavor boost. The secret to the perfect cauliflower crust is how you prepare the three essential keto ingredients.


How to Get A Crisp Keto Cauliflower Crust

 

The one thing that may prevent this from becoming a crisp and thin crust is water, particularly the cauliflower’s water content.

 

When cauliflower rice has too much moisture, it can prevent the crust from crisping up in the oven. This can result in a keto dish that is more like a pizza casserole than a thin crust pizza.

 

To prevent that from happening, make sure to squeeze out as much moisture as you can from the cooked cauliflower rice before adding it to the dough mixture. Feel free to use a kitchen towel, cheesecloth, nut milk bag, or any cloth that will allow you to squeeze the water out without losing any precious cauliflower.

 

Time-saving tip: Use pre-made cauliflower rice. Though this can be more expensive, it will allow you to skip the ricing process and keep your clean up time to a minimum.


Can I Replace the Egg and Shredded Cheese? How to Make a 100% Vegan Keto Cauliflower Pizza Crust

 

If you want to eliminate eggs and/or dairy from your keto diet, this doesn’t mean you have to cut keto pizza out too.

 

To convert this recipe into a 100% vegan keto cauliflower crust, use ½ cup of almond flour to replace the ½ cup of cheese and three tablespoons of ground chia or flax seeds to replace the egg.

 

Bake the crust at 400ºF for around 45 minutes, checking on it after the first 30 to make sure it’s not burning. The crust should be dry to the touch with a beautiful golden color.

 

For some topping ideas that are both vegan-friendly and keto-friendly, check out our vegan keto food list.

Yields 3 servings of Keto Cauliflower Pizza Crust (with toppings)


THE PREPARATION:

1 medium head of cauliflower

1/2 cup parmesan cheese, shredded

1/4 cup mozzarella cheese

1 large egg

1/4 teaspoon salt

1/2 teaspoon garlic powder

1/2 teaspoon dried oregano

3/4 cup low-carb tomato sauce, like Rao’s brand

1 1/4 cup mozzarella cheese

 

THE EXECUTION:

 

1. Pre-heat oven to 500F.

 


2. Wash and dry the cauliflower. Cut the cauliflower florets off from the stems.

 


3. Using a food processor, pulse the cauliflower florets until it resembles small crumbles (similar to pieces of rice). If you don’t have a food processor, you can use a knife to finely chop or a grater to finely grate.

 


4. Microwave the riced cauliflower in a microwave-safe bowl for 4-5 minutes or until slightly softened and cooked.

 


5. Let the cauliflower cool for a few minutes, then squeeze as much liquid out of it as possible. You can use a kitchen towel or cheesecloth to help with this.

 


6. Add the egg, parmesan cheese, mozzarella cheese, and spices. Stir together well until combined.

 


7. Spread the cauliflower mixture onto a baking sheet lined with parchment paper. Bake for 10-15 minutes until lightly golden brown and slightly crispy on the edges.

 


8. Top with tomato sauce and remaining mozzarella cheese. Return to the oven for 5-7 minutes, or alternatively broil the cheese on the pizza for 2-3 minutes.

 


9. Slice and serve!

 


Note:

This makes a total of 3 servings of Keto Cauliflower Pizza Crust (with toppings). Each serving comes out to be 350 calories, 22.2g Fats, 8.6g Net Carbs, and 25.6g Protein.

Nutrition

Calories

Fat

Carbs

Fiber

Net Carbs

Protein

1 Medium Head Cauliflower

132

2.6

24

13

11

11

1/2 Cup Parmesan Cheese

215

14.5

2

0

2

19

1/4 Cup Mozzarella Cheese

84

6.3

0.6

0

0.6

6.2

1 Egg

72

4.8

0.4

0

0.4

6.3

1/4 Teaspoon Salt

0

0

0

0

0

0

1/2 Teaspoon Garlic Powder

5.2

0

1

0

1

0.3

1/2 Teaspoon Dried Oregano

1.9

0

0.5

0.3

0.2

0.1

3/4 Cup Low-Carb Tomato Sauce

120

7.5

9

1.5

7.5

3

1 1/4 Cup Mozzarella Cheese

420

31

3.1

0

3.1

31

Totals

1050.1

66.7

40.6

14.8

25.8

76.9

Per Serving ( /3 )

 

 

 

 

 

 




THE PREPARATION:

1 medium head of cauliflower

1/2 cup parmesan cheese, shredded

1/4 cup mozzarella cheese

1 large egg

1/4 teaspoon salt

1/2 teaspoon garlic powder

1/2 teaspoon dried oregano

3/4 cup low-carb tomato sauce, like Rao’s brand

1 1/4 cup mozzarella cheese

 

THE EXECUTION:

1. Pre-heat oven to 500F.

2. Wash and dry the cauliflower. Cut the cauliflower florets off from the stems.

3. Using a food processor, pulse the cauliflower florets until it resembles small crumbles (similar to pieces of rice). If you don’t have a food processor, you can use a knife to finely chop or a grater to finely grate.

4. Microwave the riced cauliflower in a microwave-safe bowl for 4-5 minutes or until slightly softened and cooked.

5. Let the cauliflower cool for a few minutes, then squeeze as much liquid out of it as possible. You can use a kitchen towel or cheesecloth to help with this.

6. Add the egg, parmesan cheese, mozzarella cheese, and spices. Stir together well until combined.

7. Spread the cauliflower mixture onto a baking sheet lined with parchment paper. Bake for 10-15 minutes until lightly golden brown and slightly crispy on the edges.

8. Top with tomato sauce and remaining mozzarella cheese. Return to the oven for 5-7 minutes, or alternatively broil the cheese on the pizza for 2-3 minutes.

9. Slice and serve!

Note:

This makes a total of 3 servings of Keto Cauliflower Pizza Crust (with toppings). Each serving comes out to be 350 calories, 22.2g Fats, 8.6g Net Carbs, and 25.6g Protein.


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