Cauliflower Pizza Crust

We recently made this healthy Cauliflower Crust Pizza recipe at one of our Culinary Medicine Classes and topped it with mushrooms for a vegetarian take!

1 medium head of cauliflower (2.5–3 lbs) or 6 cups of store bought cauliflower rice
2 large egg whites
1 t Italian seasoning (or dried oregano and basil)
¼ t garlic powder
1/8 t salt
¼ t ground black pepper
¼ cup shredded mozzarella cheese + ¼ cup for topping
¼ cup grated parmesan cheese
Cooking spray or oil
1/3 cup low sodium tomato sauce
½ – ¾ cup sliced or diced vegetables or other toppings

1. Preheat oven to 375 degrees F and line baking sheet with parchment paper or a silicone mat.
2. Remove the outer leaves of the cauliflower, separate into large florets and process in a food processor in 2 batches, until “rice” texture forms (skip if using store-bought “rice”). Transfer cauliflower rice on a prepared baking sheet and bake for 15 mins.
3. Remove cooked cauliflower rice from the oven, transfer to a bowl lined with a double/triple layered cheesecloth or linen towel, and let cool for 5 minutes. Then squeeze the liquid out of the ball (cauliflower inside the cheesecloth) as hard as you can. Be patient and do this a few times until barely any liquid comes out.
4. Increase oven temperature to 450 degrees F. In a medium mixing bowl whisk the egg with dried herbs, salt, and pepper for 10 seconds. Add parmesan cheese and ¼ cup mozzarella cheese, and the squeezed cauliflower; mix very well with a spatula until combined.
5. Line the same baking sheet with new parchment paper and spray with oil. Transfer cauliflower pizza dough to pan and flatten with your hands until thin pizza crust forms. This works best to make 2 mini cauliflower crusts.
6. Bake for 15-20 minutes, until starting to brown.
7. Carefully flip with a spatula, then add sauce, cheese, and toppings. Bake again for 5-10 minutes, until toppings are cooked and cheese is melted and starts to brown.

3 Servings
Nutrition per serving
Calories: 230
Fat: 8g
Sodium: 310mg
Carbohydrates: 28g
Protein: 19g

Anschutz Health and Wellness Center