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Cauliflower pizza crust

Posted: Apr 5, 2013


Cauliflower pizza crust

The average slice of pizza has approximately 100-150 calories from the crust alone along with a serving of unhealthy refined carbohydrates.  One way to lower your calorie and refined carbohydrate intake and increase your vegetable intake is to try the following recipe for cauliflower crust.  Overall, it is easy to prepare, the hardest part being squeezing the excess moisture from the cauliflower after it is cooked in the microwave.  Taste-wise, it is very good and it also holds together nicely.


1 head cauliflower (6 inch diameter) (150 calories)

2 eggs (150 calories)

15g light cheddar cheese (90 calories) (optional)


  1. Rice (finely chop) the cauliflower in a food processor, place in a microwave-safe dish and cook for 8 minutes.
  2. Place the cauliflower in a tea towel (can be a messy process) and squeeze as much moisture out as you can.
  3. Mix the cauliflower, eggs and cheese and press onto a baking dish (one covered with parchment paper works best).
  4. Bake for 15-20 minutes or until lightly golden brown at 450 degrees. 
  5. Add toppings of your choice and bake for an additional 10-15 minutes.


Makes 6 servings.

Nutritional Information (per serving including cheese)

65 calories

5 grams protein

5 grams carbohydrates

2.5 grams fibre

88 mg sodium 

Mark McGill, RD