cauliflower pizza
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Garden Margherita Cauliflower Pizza

5.0 from 1 vote

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Today, I’m thrilled to share a beloved classic with a nourishing twist – our Garden Margherita Pizza. This isn’t your ordinary pizza; it’s a treasure trove of vitamins and minerals, all nestled atop a golden-brown cauliflower crust.

Imagine the traditional Margherita pizza, but reimagined to fit a wholesome lifestyle without sacrificing an ounce of flavor.

Nutritional Information (per slice, 8 slices total):

  • Calories: 150
  • Protein: 9 g
  • Carbohydrates: 14 g
  • Fiber: 3 g
  • Fat: 7 g
  • Saturated Fat: 4 g
  • Sugar: 4 g
  • Sodium: 320 mg

Ingredients List:

For the Cauliflower Crust:

  • 1 large head of cauliflower, riced (about 3 cups)
  • 1/2 cup almond flour
  • 1/2 cup shredded mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • 1 egg
  • 1 tsp Italian seasoning
  • 1/2 tsp garlic powder
  • Salt and pepper to taste

For the Toppings:

  • 1/2 cup tomato sauce (look for low-sodium, no sugar added)
  • 1 cup shredded mozzarella cheese
  • 1/2 cup cherry tomatoes, halved
  • Fresh basil leaves
  • Extra virgin olive oil for drizzling
  • Salt and pepper to taste

Step-by-Step Instructions:

  1. Preheat and Prep: Begin by preheating your oven to 425°F (220°C). Line a baking sheet or pizza stone with parchment paper.
  2. Rice the Cauliflower: Wash and thoroughly dry the cauliflower. Cut it into florets and pulse in a food processor until a rice-like texture is achieved.
  3. Cook the Cauliflower: Microwave the riced cauliflower for 4 minutes. Once cool, squeeze out as much moisture as possible using a clean kitchen towel.
  4. Make the Dough: In a bowl, combine the drained cauliflower, almond flour, mozzarella, Parmesan, egg, Italian seasoning, garlic powder, salt, and pepper. Mix well to form a dough.
  5. Shape the Crust: Transfer the dough to the lined baking sheet. Press it into a round pizza shape, about 1/4 inch thick. Ensure the edges are slightly thicker to hold the toppings.
  6. Bake the Crust: Place the crust in the oven and bake for 20 minutes or until golden and firm to the touch.
  7. Add Toppings: Spread tomato sauce over the crust, leaving a small border. Sprinkle with mozzarella, arrange the cherry tomato halves, and season with salt and pepper.
  8. Bake Again: Return the pizza to the oven for 10-15 minutes, until the cheese is bubbly and slightly golden.
  9. Garnish: Once baked, remove from the oven, and immediately garnish with fresh basil leaves. Drizzle with a touch of extra virgin olive oil.
  10. Cool and Serve: Allow the pizza to cool for a few minutes before slicing. This will help the crust firm up a bit more and make it easier to handle.

Garden Margherita Cauliflower Pizza

Recipe by Dr. Hailee
5.0 from 1 vote
Servings

4

servings
Prep time

10

minutes
Cooking time

35

minutes
Total time

45

minutes

This isn’t your ordinary pizza; it’s a treasure trove of vitamins and minerals, all nestled atop a golden-brown cauliflower crust.

Ingredients

  • For the cauliflower crust
  • 1 large 1 head of cauliflower, riced (about 3 cups)

  • 1/2 cup 1/2 almond flour

  • 1/2 cup 1/2 shredded mozzarella cheese

  • 1/4 cup 1/4 grated Parmesan cheese

  • 1 1 egg

  • 1 tsp 1 Italian seasoning

  • 1/2 tsp 1/2 garlic powder

  • Salt and pepper to taste

  • For the toppings
  • 1/2 cup 1/2 tomato sauce (look for low-sodium, no sugar added)

  • 1 cup 1 shredded mozzarella cheese

  • 1/2 cup 1/2 cherry tomatoes, halved

  • Fresh basil leaves

  • Extra virgin olive oil for drizzling

  • Salt and pepper to taste

Directions

  • Preheat and Prep: Begin by preheating your oven to 425°F (220°C). Line a baking sheet or pizza stone with parchment paper.
  • Rice the Cauliflower: Wash and thoroughly dry the cauliflower. Cut it into florets and pulse in a food processor until a rice-like texture is achieved.
  • Cook the Cauliflower: Microwave the riced cauliflower for 4 minutes. Once cool, squeeze out as much moisture as possible using a clean kitchen towel.
  • Make the Dough: In a bowl, combine the drained cauliflower, almond flour, mozzarella, Parmesan, egg, Italian seasoning, garlic powder, salt, and pepper. Mix well to form a dough.
  • Shape the Crust: Transfer the dough to the lined baking sheet. Press it into a round pizza shape, about 1/4 inch thick. Ensure the edges are slightly thicker to hold the toppings.
  • Bake the Crust: Place the crust in the oven and bake for 20 minutes or until golden and firm to the touch.
  • Add Toppings: Spread tomato sauce over the crust, leaving a small border. Sprinkle with mozzarella, arrange the cherry tomato halves, and season with salt and pepper.
  • Bake Again: Return the pizza to the oven for 10-15 minutes, until the cheese is bubbly and slightly golden.
  • Garnish: Once baked, remove from the oven, and immediately garnish with fresh basil leaves. Drizzle with a touch of extra virgin olive oil.
  • Cool and Serve: Allow the pizza to cool for a few minutes before slicing. This will help the crust firm up a bit more and make it easier to handle.

Nutrition Facts

  • Serving Size: 1g
  • Total number of serves: 5
  • Calories: 150kcal
  • Carbohydrates: 14g
  • Protein: 10g
  • Fat: 7g
  • Saturated Fat: 6g
  • Sodium: 318mg
  • Fiber: 3g
  • Sugar: 4g

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Is Cauliflower Crust Pizza Really Healthier?

Quick answer: Yes, cauliflower crust pizza can be healthier than a traditional flour crust pizza, especially when it comes to providing more nutrients and fewer carbohydrates.

When the cauliflower crust pizza first twirled into the spotlight, many were skeptical: Could a pizza with a vegetable-based crust truly match up to its doughy counterpart in terms of health benefits? The answer lies in the composition and nutritional profile of the cauliflower crust.

Nutrient-Dense Base

Cauliflower is a cruciferous vegetable known for its high fiber content, which aids in digestion and promotes a feeling of fullness. It’s also packed with vitamins C, K, and B6, and is high in antioxidants. When transformed into a pizza crust, cauliflower provides a lower-calorie, lower-carbohydrate base compared to traditional flour crusts.

Lower Carbohydrate Content

For those managing their carbohydrate intake, whether for diabetes or a low-carb diet like keto, cauliflower crust is an excellent choice. It significantly reduces the total carbs, even after accounting for other ingredients like cheese and almond flour used to bind the crust.

Gluten-Free

Cauliflower crust is naturally gluten-free, making it a safe and appealing option for those with celiac disease or gluten sensitivity. However, it’s important to check for cross-contamination if you’re following a strict gluten-free diet.

Customizable for Calories and Fat

While cauliflower crust does provide a healthier base, the overall nutritional value of your pizza depends on the toppings you choose. Opting for heaps of cheese and processed meats can quickly increase the calorie and fat content. To keep it healthier, top your pizza with a variety of vegetables, lean proteins, and moderate amounts of cheese.

The Verdict

Yes, cauliflower crust pizza can be healthier than a traditional flour crust pizza, especially when it comes to providing more nutrients and fewer carbohydrates. However, like any dish, the key to keeping it healthy lies in the balance and quality of ingredients. Mindful choices of toppings and portion sizes will determine just how beneficial your cauliflower pizza can be to your diet.

In conclusion, the cauliflower crust pizza offers a delicious way to enjoy a timeless favorite while also being kind to your body. It’s a wholesome alternative that doesn’t compromise on taste and allows for creativity in the kitchen. Whether you’re carb-conscious, gluten-free, or just looking to incorporate more vegetables into your meals, cauliflower crust pizza is a choice that can cater to a healthier lifestyle.

The Rise of Cauliflower Crust: A Pizza Revolution

In the landscape of comfort food, pizza has always reigned supreme. However, the surge in health awareness and dietary preferences has given rise to innovative culinary creations, one of which is the cauliflower crust pizza. This dish has skyrocketed in popularity, becoming a beloved staple for those seeking a nutritious alternative to the traditional pizza experience.

The origin of the cauliflower crust pizza is a bit of a modern kitchen miracle. As the low-carb lifestyle began to pick up steam, innovative home cooks and chefs alike sought ways to reduce the carbs in their meals without sacrificing the flavors they adored. Cauliflower, a versatile and nutrient-packed vegetable, became the star ingredient in reinventing the pizza base. It offered a way to enjoy a slice (or three) without the guilt associated with refined flours.

Social media played a significant role in catapulting this dish to fame. Instagram, Pinterest, and food blogs lit up with images of golden, crispy-edged pizzas with vibrant toppings, all with the hashtag #cauliflowercrust. The trend caught on like wildfire, and soon, cauliflower pizza began appearing on restaurant menus and in grocery store freezers, making it accessible to everyone.

But it’s not just the low-carb appeal that has made cauliflower crust pizza a new classic. It caters to a variety of dietary needs — it’s gluten-free, can be made vegan, and is diabetic-friendly. Additionally, parents found a clever way to sneak vegetables into their children’s meals, making the cauliflower crust pizza a family favorite.

What’s more, this dish speaks to the heart of tradition, holding true to the essence of pizza — a versatile canvas for an array of toppings, catering to all taste buds. It’s a testament to the beauty of culinary evolution and how traditional dishes can be reinvented to fit modern health standards without losing their soul.

Cauliflower crust pizza is more than just a trend; it’s a culinary revolution that has found its place in the annals of pizza history. It’s a dish that brings people together, satisfying the pizza purists and health enthusiasts alike, and it’s here to stay.

Wrap-Up:

Slice into this heavenly cauliflower margherita pizza and indulge in a feast that’s as nutritious as it is delicious. Every bite is packed with the goodness of vegetables, protein from the cheese, and fiber from the cauliflower. You’ll satisfy your pizza cravings while nourishing your body. Now, that’s what I call a guilt-free indulgence!

Serve this at your next family meal and watch the delight on everyone’s faces as they savor this healthful twist on a classic. Happy cooking, and even happier eating!

5.0 from 1 vote

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