Cauliflower keto pizza crust

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The number one thing most people miss on the keto diet? Pizza.

You waved goodbye to your favorite Italian hoagie. You learned to pass on the garlic bread. But pizza? That’s a harder relationship to end.

Luckily, now you don’t have to miss your favorite comfort food. With this cauliflower pizza crust, you can indulge without feeling guilty. There are only 5 grams of total carbohydrates in this recipe, making it perfectly keto-friendly. And the best part? It tastes just like the real thing.

What Makes This Cauliflower Pizza Crust Different

By now, there are hundreds of cauliflower pizza crust recipes available online. Some brands, including Trader Joe’s, even came out with a frozen pizza with a cauliflower crust in recent years. What sets this recipe apart?

It’s Not Made with Cornstarch or Tapioca Starch

It might pain you to read this, but most cauliflower crust recipes online are not low carb. Here’s why: Riced cauliflower — as used in this recipe and many others — is full of moisture. Therefore, it can be tricky to cook with (we dive into a few tips below). Many recipe developers and brands combat the moisture by adding in starch.

Corn, potato or tapioca starch are often used, which are made up of 100% carbohydrates [*][*][*]. The starch ensures the pizza dough doesn’t stick to the pizza pan (causing your entire dinner to fall apart), but does nothing for the glycemic load.

It’s Made with Coconut Flour

Many cauliflower pizza crust recipes use regular white flour as an ingredient. Read that sentence again. They simply mix cooked cauliflower florets into the dough, marketing it as a healthy recipe. In reality, it’s still high in carbs and not gluten-free.

This recipe uses coconut flour, which contains 4 grams of healthy, saturated fats per two tablespoons. Coconut flour is an excellent source of MCTs (medium chain triglycerides), your body’s preferred energy source for converting fat to energy (ketones).

It’s Dairy-Free

For all the cauliflower crust pizza recipes available online, it’s incredibly difficult to find one that’s dairy-free. Most recipes mix shredded mozzarella or parmesan cheese into the crust, making it unsuitable for anyone who can’t tolerate dairy.

This recipe doesn’t use mozzarella cheese or any other form of dairy. Instead, Italian seasoning gives this crust its flavor. You can find Italian seasoning at the grocery store, or make your own blend by combining basil, garlic powder, oregano, thyme and marjoram.

How to Make a Cauliflower Pizza Crust

As mentioned earlier, making a cauliflower crust is a tricky process. Carve out 30 minutes of prep time in order to assemble your crust. Here are a few tips to help you.

Buy Pre-Riced Cauliflower

Most large grocery chains now carry pre-riced cauliflower, which is incredibly convenient. Avoid riced cauliflower that comes in the frozen aisle, as it might make your recipe too soggy.

If you can’t find cauliflower florets that are already riced, the best method is to use a food processor. Purchase a one head of cauliflower at the store, then chop into small- to medium-sized florets. Transfer cauliflower to the food processor, and pulse until it comes out in small bits.

Extract as Much Moisture Out of the Cauliflower as Possible

Cauliflower contains a lot of water, so it’s best to extract as much as possible before molding it into pizza dough. To do this, microwave your cauliflower, then use a dish towel, cheesecloth or other cloth to wrap up the cooked cauliflower and squeeze as hard as possible. It’s best to do this over a large bowl, as water will drip out the bottom of the cloth.

Use Parchment Paper

Since it’s incredibly difficult to extract all the water for the cauliflower, your dough may still be a little sticky. Be sure to place a sheet of parchment paper on the baking sheet below the pizza. If you place the dough directly on a pizza stone or baking sheet, it might remain glued to the surface after baking.

The Benefits of Cooking with Cauliflower

Substituting cauliflower for flour in your crust makes your pizza low carb, but it also carries a host of nutrition benefits. Here are three:

1. Abundant in Vitamins and Minerals

Cauliflower is a strong source for vitamins C and K. The human body isn’t capable of producing vitamin C itself, so it’s important we add foods into our diet that are a strong source of this immune-boosting vitamin. In fact, only a single cup serving of cauliflower contains over 73% of the daily recommended value of vitamin C.

Vitamin K is another important vitamin we get when we consume cauliflower. It is a fat-soluble vitamin, so eating it with healthy fat sources are not only recommended, but necessary to get the benefits of the vitamin. Vitamin K is also known to improve bone health and keeping the skeletal muscle structures healthy[*].

2. Anti-Inflammatory Properties

Inflammation is one of the root causes for most of the chronic diseases. Cauliflower contains a variety of antioxidants and anti-inflammatories including beta-carotene, beta-crypotoxanthin and caffeic acid which all help reduce oxidative stress in the body (the damages of free radicals)[*].

3. Helps the Balance of Hormones

Hormonal imbalances are more common than you may think. And (no surprise here) they’re often caused by poor diet and poor lifestyle choices. Foods such as soy, dairy, yeast and refined oils can have a negative impact on the one hormone in particular, estrogen.

These foods are capable of increasing your levels of estrogen, which can throw off the rest of your hormone patterns. Cauliflower has been shown to provide antioxidants that help balance and reduce the levels of estrogen[*].

One Final Tip: Stick to Low Carb Toppings

Since you’re preparing this pizza as a keto-friendly option, stick to meat and vegetables as toppings. Tonight isn’t the time to prepare a Hawaiian pizza (and, it must be said — pineapple doesn’t belong on pizza, anyway).

After your crust has baked until golden brown, add a layer of pizza sauce. Top with pepperoni, onions, olives, turkey sausage, bell peppers or other toppings you enjoy on a traditional pizza.

The next time you’re craving that satiating slice of pizza, try out this keto pizza crust with cauliflower rice as a healthy alternative! You’ll get the same fulfilling taste while maintaining ketosis and creating healthy eating patterns for the future.

 

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Dairy Free Cauliflower Keto Pizza Crust

Cauliflower keto pizza crust

Craving pizza? This dairy-free cauliflower pizza crust is keto-friendly and is a great alternative to the high-carb pizza you might be used to.

  • Author: Cristina Curp
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 2
  • Category: Dinner
  • Cuisine: Neapolitan

Ingredients

  • 2 cups riced cauliflower
  • 2 large eggs
  • 3 tablespoons coconut flour
  • 2 tablespoons avocado oil
  • 1 teaspoon fine salt
  • 1 teaspoon dried Italian herbs

Instructions

  • Preheat oven to 405F.
  • Microwave the riced cauliflower for 5 minutes then transfer it to a nut milk bag or clean kitchen towel. Carefully squeeze out as much water as you can. Let it rest a few minutes then squeeze out even more water.
  • You should have about a cup of this cauliflower paste. Add that to a large bowl and mix in the rest of the ingredients until a soft dough forms.
  • Line a sheet pan with parchment paper and shape your pizza crust on it. Do not spread it thinner than ¼ inch or it will tear.
  • Roast for 25-30 minutes until the cauliflower crust is golden in color and lightly browned on the edges.
  • Add your favorite toppings and pop it in the oven for an extra 5 minutes.

Nutrition

  • Calories: 278
  • Fat: 21g
  • Carbohydrates: 12g
  • Fiber: 7g
  • Protein: 11g

Keywords: cauliflower keto pizza crust

Cristina Curp is the creative mind behind The Castaway Kitchen, a blog dedicated to delicious foods and healing diets. Food is thy medicine and it should taste damn good.

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Responses (13)

  1. Thanks! Gonna try this for my supper at my son’s pizza party! 🙂 it’s hard finding a dairy and nut free option!

  2. This was really good and I need to tweak the toppings to taste a bit more like true pizza, but it was close; it just tasted like it was missing something. My crust was pretty crumbly and hard to eat with your hands; do you know what might cause this? I had way more than 1C of cauliflower paste after cooking (almost 2C), so I doubled everything. I’m also curious about the nutritional info… is that for the entire crust, or 1/8th of the crust? 1/4th? When I put the recipe in CarbManager app, the numbers are way off, showing 512 calories before any toppings, but the same 12g of carbs. Since I’m only eating 20g of carbs/day, that is a LOT for one meal, but would love to know if it’s only one piece of the pie cut into eights, or quarter or half? Thanks for the recipe! I made white pizza with ricotta (didn’t realize that had more carbs in it too), with mushrooms, green olives and turkey pepperoni. My hubby said it tasted like how we used to do up the frozen Red Baron cheese pizzas with our own toppings. Thank you!

  3. This is freaking amazing! I did do a couple things differently myself though. One thing is I swapped the avocado oil for 1Tbsp olive oil and 1 Tbsp bacon grease and that all melted pretty easily with the cauliflower after it was steamed. That also helped cool the cauliflower alleviating the risk of cooking the egg on accident in the mixing bowl. In addition, I added garlic powder, onion powder, and finely chopped garlic to the dough mixture. Later, after the crust had been in the oven for about 20 minutes, I brushed the entire top of the crust with olive oil (I was worried about it drying out) and baked it for 6 more minutes. It looked freaking gorgeous!

  4. I went to think you for everything keto low carb diet changing my life and I feel great i lost a lot pounds your poragem I really like your rispce they are so good i will love video a lot i will like to try it sometime

  5. This recipe is incredibly delicious. I have just finished my first slice of pizza using this crust and I was wary at first, being thst I don’t like cauliflower, but I’d happily trade this for a standard pizza crust every single time! Thank you so much!!

  6. Hi Tracy. That really varies from vegetable to vegetable. It should be okay if its a little low, will just make a smaller crust.

  7. At the top of the recipe, where you see the cook time, prep time, etc., it says this recipe is for two servings.

  8. Looking forward to trying this recipe. In the past, I made cauli crust with another recipe and also had trouble with the crumbling noted by another poster. Was wondering if anyone has ever tried replacing one of the eggs with chia/flax meal? (sometimes called a chia egg for those who are sensitive/allergic to eggs)

    Wondering if that might give it more cohesion or would it alter the taste too much?

  9. I want to try this! Just in case anyone didn’t know this friendly fact but…12 grams of carbohydrates subtract 7 grams of fiber, that gives you 5 grams of carbs in this recipe!

  10. This was wonderful! I riced a large head of cauliflower, yielding 6 cups. After removing the water I had enough for 3 batches of crust. I tripled the recipe and it was perfect. I was worried it wouldn’t hold together, but it had a great texture you could pick up. The texture and flavor are different than pizza crust, obviously, but the flavor was delicious. I’m baking the extra crusts for my hubby to eat while I’m out of town. This is definitely a winner! Thanks for sharing it.

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