Low-calorie Cauliflower crust Pizza

Low-calorie Cauliflower crust Pizza

Low-calorie Cauliflower crust Pizza
Low-calorie Cauliflower crust Pizza


I’m relatively new to this diet business, and this recipe is Low-Calorie, Gluten Free, Paleo, and Vegetarian. That fits my 5:2 low calorie requirement, and it’s  Pizza, so I couldn’t be much happier. I’ve seen a few of these cauliflower pizza base recipes around, and I’ve adapted this one http://www.theironyou.com/2013/03/paleo-cheese-pizza.html slightly to suit the ingredients I had on hand.

I have to say, Cauliflower has been off my diet for many years. I really can’t stand the smell of it being cooked, so I approached this recipe with some caution. The cooking method is to “rice” the Cauliflower in a food processor, and cook it for 8 minutes in the microwave oven. This worked great, as it didn’t produce the smell I dislike, and was quick. The original recipes say it’s important to remove the excess water from the Cauliflower, or your crust will be soggy. My Cauliflower didn’t have any moisture, but I would also caution you to allow the Cauliflower some time to cool before trying to squeeze it – it’s thermonuclear hot when it comes out of the microwave oven.



Yields a 9-inch pizza (feeds 2)


1 small head cauliflower (about 300 grams) cut into small florets (should yields about 2 cups once processed)

40 gr mozzarella cheese shredded

1 small egg, lightly beaten

½ teaspoon fine grain sea salt

½ teaspoon oregano

pinch of ground black pepper



1 Medium low acid tomato, sliced
40 grams mozzarella cheese, shredded
½ teaspoon fresh basil shredded
¼ teaspoon chili flakes or dried chili


Cauliflower "Rice"
Cauliflower “Rice”


Preheat oven to 450°F (220°C) and place a rack in the middle. Line a baking sheet with parchment paper and spray lightly with cooking spray.

In a food processor “rice” the cauliflower by pulsing until the cauliflower resembles rice grains. Transfer to a microwave dish and microwave on high for 8 minutes, until cooked.

Place the cauliflower rice in a tea towel and twist it to squeeze out as much moisture as you can. This is very important. The cauliflower rice needs to be dry. Otherwise you’ll end up with a mushy dough, not a crusty one.

Cool slightly, and transfer the cauliflower flour to a mixing bowl and add egg, mozzarella, oregano, sea salt and pepper.

Using your hands, press the mixture onto the baking sheet and shape into a thin pizza “disc”.

Bake for 10 minutes, until golden.

Remove from the oven and let cool for 5 minutes.

Spread the top with mozzarella cheese, add the fresh tomato and sprinkle with Chili flakes.

Bake in the oven for 5 -10 minutes until the cheese is melted, sprinkle on the fresh Basil

Serve hot (it holds very well when reheated in the microwave)

Low-calorie Cauliflower crust Pizza
Low-calorie Cauliflower crust Pizza

Nutritional facts:

My variation has about 380 calories in total, or 190 per serve. It’s quite small but packs the great cheese flavour punch. I would suggest a light salad to accompany this for a 220 – 250 meal.

Low-calorie Cauliflower crust Pizza
Low-calorie Cauliflower crust Pizza

The Verdict:

I’ll make this again, and will try making cauliflower rice which I’ve seen touted as a low-calorie winner. My crust also went a little dark, as I cooked it on my cast iron Pizza stone sitting on the middle shelf, perhaps a wiser person would have reduced the cooking time. What does it taste like? – Its a mix between cauliflower and normal pizza dough. I like it, the wife doesn’t.

Low-calorie Cauliflower crust Pizza
Low-calorie Cauliflower crust Pizza


    • Hi Courtney, Sorry to see you didn’t like the Cauliflower crust Pizza – as mentioned at the bottom of my post, neither did my wife, maybe it’s a women thing 😉 I agree the portion is small, my wife and I are on the 5:2 diet, which restricts calorie intake 2 days a week to 500 for a woman, and 600 for a man. The other 5 days, you can eat whatever you like. It’s also called the starvation diet for obvious reasons. I should have said, serves 2 people starving themselves. Good luck with your blog, and your pregnancy.

  1. “I should have said, serves 2 people starving themselves. ”

    Yes, I wondered about the “serves 2”!
    Thanks for sharing your experience with this recipe. I am going to give it a try!

  2. I absolutely LOVE this recipe and have made it several times! I eat half of the pizza and it is enough for me. I add anchovies for a little extra! With the low calorie count, I can even have a small glass of red wine with my cauliflower pizza. I will be sharing it with my workout instructor this evening!

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