Enjoy your Favorite Comfort Food without the Guilt, plus a recipe for Cauliflower Pizza Crust

August 30, 2018

How easy is this? I know the list of ingredients is a little long, but don’t let that scare you off of this super easy and pretty quick option for those days when you are short on time and energy. One of the many reasons to include cauliflower (okay I know it does not follow the color thing we are always talking about) is that it is a member of the cruciferous family along with broccoli, Brussels sprouts, cabbage and kale.  Get the picture.  It is really good for you!

Cauliflower is being studied to understand how all the phytochemicals help keep us healthy.  One cup of cauliflower has about 25 calories, 5 gr carbohydrate, 0.1 gr fat, 46.4 mg Vitamin C, and other micronutrients.  In other words, it is pretty low calorie option with a lot of nutritional benefit.  The vegetable has been linked to a decrease in cancer, fighting inflammation, improving blood flow and helping with blood sugar control. 

I personally love it roasted, but also really enjoy it as a pizza crust sans the pepperoni and sausage! You won’t believe how good it is!

Cauliflower Pizza Crust:


  • 1 head of cauliflower
  • ¼ cup of mozzarella cheese
  • ¼ cup of parmesan cheese
  • ¼ tsp sea salt
  • ½ tsp black pepper
  • ¼ tsp red pepper flakes
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • ¼ tsp garlic salt
  • 1 whole egg
  • 1 cheese cloth

For the Topping:

  • half of a jar of pizza sauce
  • 2 roma tomatoes sliced thin
  • 1 package of fresh basil leaves
  • 1 cup of shredded mozzarella cheese 


  1. Preheat oven to 450° degrees.
  2. Take one head of cauliflower, wash and chop up the florets.
  3. Place chopped cauliflower in a food processor, pulse for around 30 seconds until cauliflower looks like snow.
  4. Place cauliflower in a microwave safe bowl and heat for 2-3 minutes covered. Let it cool before the next step.
  5. Place cooked cauliflower in a cheese cloth and squeeze out as much water as you can.
  6. Add cauliflower to a medium size bowl.
  7. Add ¼ cup mozzarella, parmesan, salt, pepper, red pepper flakes, basil, oregano, and garlic salt.
  8. Stir together.
  9. Add egg and stir until blended together.
  10. Form cauliflower dough into a ball with your hands and place on parchment paper over a pizza pan.
  11. Spread the dough out to the edges of the pan.
  12. Bake 10-15 minutes until crust is golden brown.
  13. Add pizza sauce/or marinara to the cooked cauliflower pizza crust.
  14. Place sliced roma tomatoes, then place basil leaves on top, and add 1 cup Mozzarella.
  15. Bake approximately 10-15 minutes or until cheese is bubbly and golden brown on the edges.
  16. Let sit for 5 minutes before slicing.

Nutrition Information: 202 calories, 12 fat gr, 72.3 mg chol, 733 mg sodium, 10 gr carbohydrate, 13.7 gr protein

** If the sodium is a little high for you, omit the salt and decrease the amount of cheese you are using! You could also substitute a low sodium tomato sauce with salt free Italian herbs!

Recipe from: tastefulventure.com/how-to-make-a-cauliflower-pizza-crust/


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.