Low-Calorie Cauliflower Crust Pizza:
Gluten Free, Paleo and 5:2 Diet Pizza Recipe
I have read all about the cauliflower crust pizza many times over the years, it’s believed to have been created in 2009 as a “carb free” pizza alternative for those following the South Beach Diet Plan and the Atkins Diet. Whereas I am not following a low-carb (or no-carb) diet, I am following the 5:2 diet, as well as fitting in Weight Watchers on my “non-fast” days, and it’s a fact that bread and pizza crusts stack up the calories in a frightening way! I checked the calories on a standard burger bun the other day, and it came in a staggering 250 calories for ONE bun! Now, I am sure I can make my own burger buns at home that would be tastier, healthier and much lower in calories, but it’s hot and I am not in a bread making mood just now. So, this cauliflower pizza crust idea seemed like an interesting and low-calorie recipe to try out.
I scoured the internet looking for recipes and inspiration and ended up with four possible candidates: Recipe Box: Doughless Pizza by Lauren Conrad, Cauliflower Crust Pizza with Ground Beef and Green Olives by The Healthy Foodie, Go Grain-Free With a Low-Carb Cauliflower Pizza Crust by Fit Sugar and Cauliflower Pizza Crust by The Vintage Mixer. In the end I made up my own pizza crust and topping, mainly based on Lauren Conrad’s recipe, The Vintage Mixer and the recipe shared on Fit Sugar, which is by Paula Deen. The recipes were all in US cups, so I boldly converted them to Metric for those of us who can’t do cups! I tested this recipe twice, and I have to say that I am VERY pleased with it – it gives a chewy crust with lots of flavour and is very filling too.
DON’T expect bread like crust, it really is just a suitable vehicle for carrying a topping; but do expect a delicious and very “pizza like” taste with a rather nice texture, it’s all about cheating with the bread base whilst still keeping the essential pizza flavours. And as well as being carbohydrate free, it is also low in calories; the recipe below makes one big pizza for two people and is a fabulous 240 calories per person, that’s for half a pizza! You could also make two smaller individual pizzas if you want, and I may do that next time. All that you need to serve this are some crisp salad leaves and a little low-fat dressing. We BOTH enjoyed this recipe, and I have also discovered that you can make and bake the base ahead of time – just add the topping and bake to order when you are ready!
If you want a dairy free and vegan crust, I just discovered this amazing recipe and blog post here: Cauliflower Pizza Crust over at NUTRITION STRIPPED . My recipe is below, and feel free to add any toppings that take your fancy; on a non fast day I am going to add some chorizo sausage, olives, blue cheese and maybe some ham too……if anyone has ever made one of these cauliflower crust pizza bases before, please let me know and share your recipe with me, for future testing! That’s all for today, I hope you are all enjoying the sunny weather, I am out tomorrow night for a nocturnal beach picnic, and I will try to take some photos to share with you all. Take care, and DO try this recipe, it’s blindingly good! Karen
Low-Calorie Cauliflower Crust Pizza (Gluten Free)
A delectable low-calorie gluten free pizza that is also suitable for those following the 5:2 fast diet, the Paleo diet as well as vegetarians. This cauliflower crust pizza is tasty and very filling and is only per 240 calories portion. (This recipe serves 2 people)
- 340g raw cauliflower, fresh or frozen (60 calories)
- 1 large free-range egg (74 calories)
- 75g low-fat mozzarella cheese, grate 50g and slice the remaining 25g for the topping (225 calories)
- 2 tablespoons finely grated Parmesan cheese (44 calories)
- 1/4 teaspoon dried basil (1 calorie)
- 1/4 teaspoon dried oregano (1 calorie)
- 1/4 teaspoon garlic granules or powder (2 calories)
- sea salt to taste
- freshly ground black pepper to taste
- 2 fresh tomatoes, thinly sliced (40 calories)
- 1/2 red onion, peeled and thinly sliced (20 calories)
- 2 cloves fresh garlic, peeled and minced (8 calories)
- 1/4 teaspoon red chilli flakes (4 calories)
- fresh oregano or basil, to garnish
A delectable low-calorie gluten free pizza that is also suitable for those following the 5:2 fast diet, the Paleo diet as well as vegetarians. This cauliflower crust pizza is tasty and very filling and is only per 240 calories portion. (This recipe serves 2 people – for a paleo friendly version, omit the cheese. )
|Step 1||Line a pizza stone or tray (or just an ordinary baking tray) with greaseproof paper.
Pre-heat the oven to 210C/420F/Gas mark 7.
|Step 2||Grate the cauliflower, or process it in a food processor; you are looking to achieve fine crumbs, but do not purée it. If using frozen cauliflower, squeeze excess water out of it and crumble with your hands if possible.|
|Step 3||Microwave the cauliflower crumbs for 5 to 6 minutes, or until soft. You can also steam or boil the cauliflower, but you will need to squeeze the excess water out of it afterwards if cooked with water.|
|Step 4||Place the cauliflower crumbs in to an large mixing bowl and add the egg, grated mozzarella cheese, Parmesan cheese, herbs, garlic powder, salt and pepper. Mix well, you should have a fairly stiff but malleable dough, as seen in my photos.|
|Step 5||Place the cauliflower “dough” onto the prepared tray and pat out into a large circle, about 12.5cms (10″) in diameter and about 1.5cms (1/2″) thick. Spray the top with a little low-fat cooking spray and bake for 15 to 20 minutes, or until golden brown and firm.|
|Step 6||Place the sliced tomatoes on top, sprinkle the chilli flakes over, scatter over the minced garlic and onion rings, season to taste with salt and pepper, and then arrange the sliced mozzarella cheese over the top.|
|Step 7||Bake for 10 minutes or until the topping is bubbling and the cheese has melted. Scatter fresh oregano or basil leaves over and serve cut into wedges with salad leaves.|
|Step 8||For a paleo friendly version, omit the cheese.|
As I made this TOTALLY from scratch, I am entering this recipe into
Have you ever made a cauliflower crust pizza?
If so, do let me know and share your recipe!
I am linking this up to Fiona (London Unattached) and her FAB FIRST FRIDAY linky!