As gluten-free, low-carb and Paleo diets have become more common in the last few years, many people are looking for alternatives to their favorite dishes that don’t involve wheat flour. And high on that list for many people is delicious pizza! This method of making pizza crust out of cauliflower is a great alternative, even if you’re not a special diet but are just looking for ways to incorporate more veggies into your meals. You can top it with any of your favorite pizza toppings, of course, but using this version gives you those extra vitamins and nutrients — and no guilt!
Cauliflower Crust Pizza
Yield: 6 servings
Ingredients:
1 large head cauliflower, broken into florets
3/4 cup liquid egg substitute
1/2 teaspoon baking powder
1/4 teaspoon kosher salt
1/2 teaspoon garlic powder
1/2 teaspoon oregano
3/4 cup pizza sauce
3/4 cup low-fat, shredded mozzarella cheese
1 cup baby spinach
1/4 cup red onion, chopped
1/2 cup red pepper, chopped
1/2 cup fresh mushrooms, sliced
Directions:
Preheat oven to 350º F. Place cauliflower florets in food processor and pulse into small pieces or flakes. Transfer cauliflower flakes to a microwave safe bowl and microwave on high for 10 minutes. Allow cauliflower to cool and drain standing water. To remove excess water, place cauliflower in cheese cloth or ricer and squeeze. Return “dry” cauliflower to food processor. Add egg substitute, baking powder, salt, garlic powder and oregano. Process until smooth (about 2 minutes). Transfer cauliflower dough to the center of a greased baking sheet and spread into a circle, resembling a pizza crust. Bake for 25-30 minutes. Top crust with a layer of sauce, sprinkle with mozzarella cheese, spinach, red onion, red pepper and sliced mushrooms. Bake pizza an additional 15-20 minutes.
NUTRITION INFORMATION PER SERVING: 128 Calories; 3 grams Fat; 1 gram Saturated Fat; 277 mg Cholesterol; 486 mg Sodium; 16 grams Carbohydrates; 7 grams Sugar; 5 grams Fiber; 12 grams Protein
What are the health benefits of these ingredients?
- Cauliflower: High in potassium, fiber, magnesium, vitamin B6 and vitamin C
- Egg substitute: Good source of protein and vitamin B12
- Spinach: Good source of vitamin C; high in vitamin A
- Onions: Contain potassium and fiber; high in vitamin C
- Peppers: Contain potassium and fiber; good source of vitamin B-6 and vitamin C
- Mushrooms: Contain selenium, potassium, riboflavin and niacin
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit henryford.com.
For more healthy recipes and nutrition advice.
