Heart Healthy
Summer Veggie Pizza with Cauliflower Crust
Cauliflower will become your new favorite vegetable once you taste this pizza as it's used to create its crust, which is brimming with more fiber and nutrients than dough made of flour. With this recipe, pizza transforms from an overindulgence to an overachiever.
Watch our how to make cauliflower pizza crust video.
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How to Make Cauliflower Pizza Crust (Recipe and Video)
Summer Veggie Pizza with Cauliflower Crust
Cauliflower will become your new favorite vegetable once you taste this pizza as it's used to create its crust, which is brimming with more fiber and nutrients than dough made of flour. With this recipe, pizza transforms from an overindulgence to an overachiever.
Watch our how to make cauliflower pizza crust video.
-
Servings:
4
-
Serving Size :
2 slices
Ingredients
Crust
-
Cooking spray -
1 head cauliflower -
4 egg whites -
1/4 cup mozzarella cheese -
1/4 cup Parmesan cheese -
1/4 teaspoon garlic powder -
1/4 teaspoon pepper
Sauce
-
1/2 cup tomato puree -
1 teaspoon basil -
1 teaspoon oregano -
1/2 teaspoon garlic powder
Toppings
-
2 teaspoons canola oil OR -
2 teaspoons corn oil -
2 cups button mushrooms -
1 cup zucchini -
1 cup red bell pepper -
1/2 cup red onion -
1/4 cup basil leaves -
1/4 cup mozzarella cheese
Directions
Tip: Click on step to mark as complete.
For the crust:
-
Preheat the oven to 450˚F. Line a baking sheet with parchment paper. Lightly spray with cooking spray. -
Working in batches, put the cauliflower in a food processor. Pulse until the mixture resembles couscous. (The key to achieving the desired consistency is not overloading the food processor.) Measure out 4 cups of the processed cauliflower. Transfer it to a medium bowl. Stir in the egg whites, 1/4 cup mozzarella, the Parmesan, 1/4 teaspoon garlic powder, and the pepper until combined. -
Using your hands, spread the mixture on the baking sheet, forming an oval or circle. Bake the crust for 30 minutes, or until the edges are completely golden brown. Remove from the oven.
For the sauce and toppings:
-
Reduce the oven temperature to 425°F. -
In a small bowl, whisk together the sauce ingredients. Set aside. -
In a medium nonstick saucepan, heat the oil over medium-high heat, swirling to coat the botom. Cook the mushrooms, zucchini, bell peppers, and onion for 5 to 7 minutes, or until the mushrooms and onion are soft and the zucchini and bell peppers are tender, stirring constantly. -
Using the back of a spoon, spread the sauce over the crust. Top with, in order: the basil leaves and the cooked vegetables. Sprinkle with the remaining 1/4 cup mozzarella. Bake for 5 to 7 minutes, or until the mozzarella has melted. -
Remove from the oven. Using a large spatula, carefully lift the pizza off the parchment paper. Transfer to a large cutting board. Cut the pizza into eight slices.
Cooking Tip: For another quick, healthy pizza crust option, substitute four small whole-wheat pita breads (lowest sodium available) for the cauliflower crust ingredients. Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray. Place the pitas on the baking sheet. Spread the tomato puree mixture over the pitas. Top with the cooked vegetables and cheese as directed. Bake for 15 to 20 minutes, or until the pitas are crispy and the cheese has melted. Transfer to a cutting board. Cut the pitas in half.
Keep it Healthy: Making a cauliflower crust can save you hundreds and hundreds — even up to 1,000 — miligrams of sodium, which is what the dough crust from an individual or personal-size pizza served by many national pizza chains can contain.
Tip: Use any remaining cauliflower puree to toss in with whole-grain pasta for a quick and easy dinner during the week or to sprinkle over salads.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 190 | |
|---|---|---|
| Total Fat | 5.0 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 1.5 g | |
| Cholesterol | 7 mg | |
| Sodium | 351 mg | |
| Total Carbohydrate | 24 g | |
| Dietary Fiber | 7 g | |
| Sugars | 10 g | |
| Protein | 16 g | |
Dietary Exchanges
4 vegetable, 1 lean meat
-
Servings:
4
-
Serving Size :
2 slices
Ingredients
Crust
-
Cooking spray -
1 head cauliflower -
4 egg whites -
1/4 cup mozzarella cheese -
1/4 cup Parmesan cheese -
1/4 teaspoon garlic powder -
1/4 teaspoon pepper
Sauce
-
1/2 cup tomato puree -
1 teaspoon basil -
1 teaspoon oregano -
1/2 teaspoon garlic powder
Toppings
-
2 teaspoons canola oil OR -
2 teaspoons corn oil -
2 cups button mushrooms -
1 cup zucchini -
1 cup red bell pepper -
1/2 cup red onion -
1/4 cup basil leaves -
1/4 cup mozzarella cheese
Directions
Tip: Click on step to mark as complete.
For the crust:
-
Preheat the oven to 450˚F. Line a baking sheet with parchment paper. Lightly spray with cooking spray. -
Working in batches, put the cauliflower in a food processor. Pulse until the mixture resembles couscous. (The key to achieving the desired consistency is not overloading the food processor.) Measure out 4 cups of the processed cauliflower. Transfer it to a medium bowl. Stir in the egg whites, 1/4 cup mozzarella, the Parmesan, 1/4 teaspoon garlic powder, and the pepper until combined. -
Using your hands, spread the mixture on the baking sheet, forming an oval or circle. Bake the crust for 30 minutes, or until the edges are completely golden brown. Remove from the oven.
For the sauce and toppings:
-
Reduce the oven temperature to 425°F. -
In a small bowl, whisk together the sauce ingredients. Set aside. -
In a medium nonstick saucepan, heat the oil over medium-high heat, swirling to coat the botom. Cook the mushrooms, zucchini, bell peppers, and onion for 5 to 7 minutes, or until the mushrooms and onion are soft and the zucchini and bell peppers are tender, stirring constantly. -
Using the back of a spoon, spread the sauce over the crust. Top with, in order: the basil leaves and the cooked vegetables. Sprinkle with the remaining 1/4 cup mozzarella. Bake for 5 to 7 minutes, or until the mozzarella has melted. -
Remove from the oven. Using a large spatula, carefully lift the pizza off the parchment paper. Transfer to a large cutting board. Cut the pizza into eight slices.
Cooking Tip: For another quick, healthy pizza crust option, substitute four small whole-wheat pita breads (lowest sodium available) for the cauliflower crust ingredients. Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray. Place the pitas on the baking sheet. Spread the tomato puree mixture over the pitas. Top with the cooked vegetables and cheese as directed. Bake for 15 to 20 minutes, or until the pitas are crispy and the cheese has melted. Transfer to a cutting board. Cut the pitas in half.
Keep it Healthy: Making a cauliflower crust can save you hundreds and hundreds — even up to 1,000 — miligrams of sodium, which is what the dough crust from an individual or personal-size pizza served by many national pizza chains can contain.
Tip: Use any remaining cauliflower puree to toss in with whole-grain pasta for a quick and easy dinner during the week or to sprinkle over salads.