Cauliflower Pizza

This gluten-free cauliflower crust pizza is a nutrient-rich, vegetable-packed alternative to traditional pizza. The crust is crisp yet tender, and the homemade roasted tomato and carrot marinara adds natural sweetness and depth. Topped with fresh vegetables, lean protein, and a combination of ricotta and mozzarella, this pizza is ideal for family meals, meal prep, or a healthy weekend treat.

Cauliflower Crust Ingredients:

• 1 medium cauliflower head, cut into florets

• 1 large egg

• ½ cup grated mozzarella cheese

• ¼ cup ricotta cheese

• 1 tablespoon cornstarch

• ½ teaspoon salt

• ½ teaspoon black pepper

• ½ teaspoon dried oregano

• ½ teaspoon garlic powder

Cauliflower Crust Instructions:

1. Preheat oven to 400°F. Line a baking tray with parchment paper.

2. Steam or microwave the cauliflower florets until very soft, about 10 to 12 minutes. Let cool slightly.

3. Pulse or mash the cauliflower until it resembles fine rice or couscous. Do not turn it into powder.

4. Place the mashed cauliflower in a clean kitchen cloth or several layers of paper towel. Squeeze out as much water as possible. This is critical for a firm, non-soggy crust.

5. Transfer the drained cauliflower to a bowl. Mix in the beaten egg, ricotta, mozzarella, cornstarch, salt, pepper, oregano, and garlic powder until well combined.

6. Spread the mixture onto the prepared baking tray, forming a thin, even circle about ½ to 1 inch thick. Slightly raise the edges for a crust rim.

7. Bake for 20 minutes, until firm and lightly golden.

8. Remove from oven and allow to cool slightly before adding toppings.

   
   

Roasted Tomato and Carrot Marinara Ingredients

• 2 cups fresh or frozen tomatoes, chopped

• 1 medium carrot, peeled and grated

• 1 small onion, finely chopped

• 8 cloves garlic, minced

• 1 tablespoon olive oil

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• Salt and black pepper to taste

  
  

Roasted Tomato and Carrot Marinara Instructions

1. Preheat oven to 400°F. Toss tomatoes, carrot, onion, and garlic with olive oil, salt, and pepper on a baking tray.

2. Roast for 25 to 35 minutes, until vegetables are soft and lightly caramelised.

3. Transfer roasted vegetables to a blender or food processor. Blend until smooth. Adjust seasoning and add a little water if a thinner consistency is desired.

   
   

Healthy Topping and Cheese Guidelines

Cheese: Use ricotta as the main cheese and a small amount of regular mozzarella for melt and texture. This combination reduces saturated fat while keeping the pizza satisfying.

Vegetables: Bell peppers, mushrooms, spinach, onions and tomatoes

Lean protein: Grilled chicken breast and turkey breast.

Assembling and Baking the Pizza

1. Spread roasted marinara sauce evenly over the par-baked cauliflower crust.

2. Top with ricotta, vegetables, and lean protein.

3. Sprinkle a small amount of mozzarella over the top.

4. Bake at 400°F for 10 to 15 minutes, until toppings are heated through and cheese melts.

   
   

Storage and Tips

Crust: Can be par-baked and refrigerated for up to 2 days or frozen for up to 1 month.

Marinara sauce: Can be frozen in portions for up to 3 months.

Always squeeze cauliflower thoroughly to avoid a soggy crust.

Roast or lightly sauté watery vegetables before adding to the pizza to maintain crispness.

Use cheese in moderation to control saturated fat and calories.

Nutritional Information (per slice, 1/6 of pizza)

Calories: 165 kcal

Protein: 9 g

Total Fat: 8 g

Saturated Fat: 3 g

Carbohydrates: 15 g

Fibre: 3 g

Health Benefits

Cauliflower provides fibre and antioxidants while keeping the crust gluten free. Roasted tomatoes and carrot supply vitamins and natural sweetness without added sugar. Vegetables increase fibre and micronutrient intake, while lean protein supports satiety and muscle maintenance. Using ricotta with a small amount of mozzarella reduces saturated fat compared to using only regular mozzarella.