Cauliflower Crust


This pizza is a wonderful alternative to your favorite guilty pleasure. What is very exciting is that it’s loaded with vegetables and is low on the glycemic index scale. This means you prevent unnecessary insulin spikes that lead to mood swings and weight gain.


  • 2 Cups Grated Cauliflower (using a hand-held cheese grater or your food processor. Cauliflower should be ‘rice-like’ texture)
  • 1/4 Cup Egg Whites
  • 1 Cup Low Fat Cheese (Mozzarella, Feta or the best option for a low-fat/higher protein pizza use 1% Cottage Cheese – drain your cottage cheese of any extra water first)
  • 1 Tsp Oregano
  • 2 Tsp Parsley
  • 1-2 Tbsp Frank’s Red Hot Sauce (Optional and to taste)

Toppings *see recipe ideas below.


  1. Preheat oven to 450 F.
  2. Slightly grease a cookie sheet or even better simply use parchment paper (or use my favorite – the baking stone).
  3. Place your grated cauliflower in a frying pan over medium heat and cook until translucent (If you are in a hurry you can cook the cauliflower rice in a bowl in the microwave for 8 minutes – do not cover and do not add any water).
  4. Place all other ingredients in a food processor and blend until smooth.
  5. In a bowl combine cooked cauliflower rice and blended ingredients.
  6. Spread dough out evenly and fairly thinly over parchment paper (or cookie sheet).
  7. Bake for 25-35 minutes (depending on your oven – *see below).
  8. Remove the crust from the oven. Add organic, natural pizza or pasta sauce (see Simple Marinara Sauce below) and toppings.
  9. Feel free to place under a broiler at high heat to heat your ingredients. Remove and Enjoy!

*Tip – Here are my main tips to make your crust crusty:

  • Make sure your cauliflower is dry after washing (no water to cook).
  • Spread your crust out thin (not too thin – just a thin layer).
  • Bake until crust-like. If you peak at your crust at the recommended cooking time and the middle is still not cooked… cook longer.
  • Pre-cook your vegetable toppings before adding to your pizza.
  • If you want to add a little bit of cheese to the top of your pizza parmesan is your healthiest option.

This recipe is also wonderful as garlic breadsticks. For garlic breaksticks follow the above recipe but add garlic salt (2 tsp). Form the crust “dough” into sticks on a sheet instead of the pizza crust shape. These garlic breadsticks are great for dipping in soups or chili. They are also great to just dip in your all natural pizza sauce or the Simple Marinara Sauce below.


  • Sun-Dried tomatoes (Chopped)
  • Low Fat Mozzarella or Feta Chopped
  • Chopped Broccoli
  • Diced onion
  • Spinach
  • Black Olives
  • Red Bell Peppers
  • Simple Marinara Sauce


  • All natural BBQ sauce in place of the pizza sauce
  • Grilled chicken (sliced)
  • Red pepper slices
  • White onion slices
  • Low fat Mozzarella


  • Ground turkey
  • Pineapple chunks
  • Roasted red pepper sauce
  • Mushroom slices
  • Feta cheese


  • Spicy Sausage (see recipe)
  • Red Pepper Slices
  • Orange Pepper Slices
  • Onion Slices
  • Mushroom Slices
  • Simple Marinara Sauce
  • Hot Sauce


  • 1 lb Lean Ground Turkey
  • 2 tsp Olive Oil
  • ½ tsp Garlic Powder
  • 1 tsp Italian Seasoning
  • 1 tsp Fennel Seed
  • ½ tsp Red Pepper Flakes
  • ½ tsp Smokey Paprika
  • ¼ tsp Ground Cayenne Pepper


  1. Heat olive oil in a frying pan.
  2. Add the ground turkey and all seasonings and cook.
  3. Chop turkey while frying to hamburger consistency.
  4. Cook until browned completely!
  5. Add to your pizza.

If you want to get really healthy on me – here is a great, simple pizza sauce recipe!

Makes About 3 Cups.
*Use this simple marinara sauce as a topping for your pizza or as a dipping sauce for your garlic breadsticks.


  • 1/2 Cup Reduced-Sodium Vegetable Broth
  • 1 Cup Finely Chopped White Onion
  • 4 Cloves Garlic, finely chopped
  • 1/8 Tsp Crushed Red Pepper Flakes (optional)
  • 2 Tbsp No-Salt-added Tomato Paste
  • 2 (15-Ounce) Cans No-Salt-Added Chopped Tomatoes
  • 1 Tbsp Balsamic Vinegar
  • 2 Tbsp Thinly Sliced Fresh Basil
  • 1 Tbsp Finely Chopped Fresh Oregano
  • 1/4 Tsp Sea Salt
  • Freshly Ground Black Pepper (to taste)


  1. In a large skillet over medium-high heat, bring broth to a simmer.
  2. Add onion, garlic and crushed red pepper and cook until onion is translucent, about 5 minutes.
  3. Add tomato paste and cook 1 minute, stirring constantly.
  4. Reduce heat to medium, stir in tomatoes and cook about 15 minutes to blend flavors, stirring occasionally to make sure mixture doesn’t stick to the pan.
  5. Remove from heat and stir in vinegar, basil, oregano, salt and pepper. Serve warm or chill until ready to serve.

About TJ

In 2015 my family moved from a small village in mid-Michigan to five beautifully forested acres in Northern Michigan. We love the lakes and rivers, the forests, and the billions of stars we can see in the night sky, as well as the many cultural and historical activities in our area. We also love that the deer and wild turkeys come right up to our house. This is where our hearts are! I have multiple cats (five the last time I counted), and a sweet introverted dog who rarely barks and who deeply loves the six adorable ducks and nine chickens that have become part of our family. I enjoy reading, studying, writing, and learning new things. I also enjoy walking my dog, cuddling my cats, and gardening. I love nature. The world fascinates me.

One response »

  1. Pingback: Tomato, Mushroom and Macaroni Hotpot « From the Hobbit Hole Kitchen

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