A convenient, quick, low-cost way to whip up a yummy cauliflower pizza (or flatbread) for one. Buy inexpensive frozen cauliflower when on sale and thaw as needed to make a single crust. Uses just a few ingredients I always have on hand. The seeds are carried in the health section of grocery stores, even in my small town. You could leave them out, but I recommend them for added nutrition-especially iron, fiber, and protein.

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Recipe Summary

prep:
20 mins
cook:
30 mins
total:
50 mins
Servings:
1
Yield:
1 8-inch pizza
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Ingredients

1
Original recipe yields 1 servings
The ingredient list now reflects the servings specified
Ingredient Checklist
Sauce:
Topping:

Directions

Instructions Checklist
  • Preheat the oven to 400 degrees F (200 degrees C). Cover a pizza pan with parchment paper.

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  • Pour frozen cauliflower into a microwave-safe bowl and heat in the microwave until just thawed, about 1 minute. Place cauliflower in the middle of a thin cloth napkin; twist and squeeze repeatedly to wring out as much moisture as possible. Transfer cauliflower to a food processor. Process until crumbled. Return to the cloth napkin and repeat twisting and squeezing. Transfer cauliflower pulp to a mixing bowl.

  • Add egg, mozzarella cheese, Parmesan cheese, seed blend, basil, garlic powder, and salt to the bowl with the pulp and stir together. Turn mixture out onto the center of the prepared pizza pan. Form into a ball, then use palms of hands to gradually press into a flat 8-inch circle. Use fingertips to create a smooth, slightly thicker outer edge.

  • Bake in the preheated oven on the center rack until top begins to turn golden brown, 16 to 17 minutes. Remove from oven and use a spatula to loosen paper. Flip crust and return to oven until golden, 5 to 6 minutes more.

  • Combine olive oil, garlic, basil, and salt in a bowl. Spread sauce on top of baked crust. Top sauce with mozzarella cheese, bruschetta sauce, and feta cheese. Return pizza to the oven until cheese is bubbly, 3 to 5 minutes more.

Cook's Notes:

If you don't have a food processor, you can chop the cooked cauliflower very finely using a knife.

To use as a flatbread, simply use as-is before adding sauce and toppings.

Nutrition Facts

704 calories; protein 36.2g 72% DV; carbohydrates 30.6g 10% DV; fat 51.3g 79% DV; cholesterol 225.9mg 75% DV; sodium 2040.2mg 82% DV. Full Nutrition

Reviews (5)

Read More Reviews

Most helpful positive review

Rating: 5 stars
09/15/2018
Nutrition surely is in the eye of the beholder but for those who love pizza and want to limit processed white flour (as is generally recommended) this crust is a good start. The calories fat and carbs really are concentrated in the toppings not the crust. So if you re concerned with counting calories try alternative toppings as you would any other pizza that fits your dietary guidelines! I especially love how the seeds add crunch iron fiber and protein to the cauliflower crust and the convenience and cost-effectiveness of starting from frozen cauliflower. Hope others will try this crust as it s been a super healthy & weight loss-friendly substitute for me. As a flatbread I have frequently substituted it for wheat flour bread buns and pizza crust all while losing 20% of my body weight to limit diabetes risk. FYI I probably should have labeled this as serving two rather than one; I did have leftovers. Read More
(2)

Most helpful critical review

Rating: 3 stars
10/02/2018
Interesting idea but didn't taste that great. Liked the topping better than the crust! Read More
6 Ratings
  • 5 star values: 3
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 0
Rating: 5 stars
09/15/2018
Nutrition surely is in the eye of the beholder but for those who love pizza and want to limit processed white flour (as is generally recommended) this crust is a good start. The calories fat and carbs really are concentrated in the toppings not the crust. So if you re concerned with counting calories try alternative toppings as you would any other pizza that fits your dietary guidelines! I especially love how the seeds add crunch iron fiber and protein to the cauliflower crust and the convenience and cost-effectiveness of starting from frozen cauliflower. Hope others will try this crust as it s been a super healthy & weight loss-friendly substitute for me. As a flatbread I have frequently substituted it for wheat flour bread buns and pizza crust all while losing 20% of my body weight to limit diabetes risk. FYI I probably should have labeled this as serving two rather than one; I did have leftovers. Read More
(2)
Rating: 5 stars
04/08/2020
I did 2 teaspoons of basil, and added garlic and onion powder. I didn't squeeze the cauliflower enough but it was still delicious for an alternative pizza! I put bell peppers, broccoli, cauliflower and olives on with my sauce and cheese. Read More
Rating: 4 stars
04/14/2020
I was out of parchment, flipping was out of the question. Badia trilogy is a kitchen staple, so IO was all set. Topped with Easter ham, cheese green olives and balsamic vinegar. Delicious and just need to tighten up the dough. I used a head of fresh cauliflower that seemed dry enough but was a little wet when pressed out onto sheet pan. This was wonferful pizza crust. Read More
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Rating: 3 stars
10/02/2018
Interesting idea but didn't taste that great. Liked the topping better than the crust! Read More
Rating: 2 stars
09/15/2018
I tried this recipe and a similar one many times in the past. I have to stay away from carbohydrates of go diabetic and I had high hopes for this pizza. I found some satisfaction from the cheese pizza sauce and toppings but there is absolutely nothing better than a great gluten crust pizza - nothing beats that. I haven't had a "real pizza" in eight years. However this is a healthy alternative. Put on lots of toppings and cheese. Give it a try and then submit your review. Read More