Cauliflower Pizza Crust

Pizza has always made me feel heavy and sluggish. Part of it may have been that I always ate more than I should have and maybe because of the gluten in the crust. I’m not sure. What I do know is, this crust is an impeccable alternative. It tastes great, is not hard to make and best of all has no fat and almost no calories. Like any pizza, you can be creative with your toppings and cater it to your tastes or what you’re currently craving. In the notes below I’ll tell you what our favourite pizzas consist of.

2 cups Cauliflower – Grated – Medium head
1/4 cup Egg Whites (3 large whites)
1 tsp Oregano
2 tsp Parsley
1 cup Cheese of your choice – Skim **SEE NOTES
1-2 tbsp Frank’s Red Hot Sauce

– Preheat oven to 450 and spray a round baking sheet (or cookie sheet!)
– Remove the stems of your cauliflower head and put the flowerets in the food processor. Pulse until cauliflower has become a rice-like consistency without turning into a puree. If you don’t have a food processor, you can hand grate your cauliflower. It’s a bit messier but doesn’t take that long.
– In microwavable bowl, cook the cauliflower for 6-8 minutes, until it turns opaque.
While it’s cooking, combine egg whites, oregano, parsley, cheese and hot sauce in food processor or blender. Add to the cooked cauliflower and mix well.
– Lay cauliflower mixture out on a baking sheet in a thin layer. Spreading to each corner with your fingers. If it’s too wet, pat it dryer with a double layer of paper towels.
– Bake crust for 35-30 minutes. Keep an eye on it, I used my mom’s convection oven and it only took 20 minutes. Remove from oven when the edges are browned and the top is golden.
– Turn the oven to broil while you prep the rest of your ingredients.
– Layer your pizza toppings onto the crust in whichever fashion you like including your sauce.
– Put back in the oven under the broiler for 10 or so minutes, until the cheese is golden and your ingredients are tender.

– In lieu of cheese, you can use a cup of 1% Cottage Cheese. Just ensure you drain it of excess moisture first
– Our absolute favourite pizza to make at home is called a Farmer’s Market pizza. Basically I put whatever veggies I have on hand or need to get rid of or is in season at the Market. It usually ends up containing grated beet, grated carrot, thinly sliced yam, mushrooms, cabbage and cauliflower pieces etc. DELICIOUS (seriously – I dare you to try it!)
– My favourite sauce to use is a combination of bbq sauce and fat free ranch dressing. I made a pizza last night that had chicken cooked in tandoori sauce, bok choy, and satay sauce (found here minus the broccoli and worcestershire sauce and only adding as much water to allow the peanut butter to spread but not be liquidy) This pizza was AWESOME.
– If you’re using fresh veggies on your pizza, throw them in the microwave for 30 seconds to soften them up before putting under the broiler. Especially if you’re using hard veggies like yams.

**Nutritional info is based off using 1 cup of 1% Cottage Cheese and does not include any toppings.

Serves 2 (because who doesn’t want a half a pizza to themselves?)
Weight Watchers points per serving – 3
Calories – 137.6
Fat – 1.6g
Fibre – 2.9g
Sodium – 1112.1mg
Carbohydrates – 9.1g
Protein – 23.6g


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s