Cauliflower Crust Pizza
Low carb cauliflower crust pizza with vegetables and mozzarella. 280 calories, 18g protein, a lighter pizza night.
Cauliflower Crust Pizza has 280 calories per serving, with 18g protein, 20g carbs, 14g fat, and 5g fiber. Prep 15 min, cook 25 min.
Nutrition per serving
1 serving(s)
280
Calories
18g
Protein
36% DV
20g
Carbs
7% DV
14g
Fat
18% DV
* %DV based on a 2000 calorie diet
📊 280 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
15 min
Cook Time
25 min
Servings
1
Est. Cost
$4.00
Cauliflower Crust Pizza
All the satisfaction of pizza without the heavy carb-laden crust. The cauliflower base gets crispy and holds toppings beautifully, while delivering 5g of fiber and only 20g of carbs per serving.
Ingredients
- 2 cups cauliflower florets (or pre-riced cauliflower)
- 1 large egg
- 1/2 cup shredded part-skim mozzarella
- 1/4 cup grated Parmesan
- 1 tsp Italian seasoning
- 1/4 cup tomato sauce (no sugar added)
- 1/4 cup shredded mozzarella (for topping)
- 1 tomato, sliced
- 1/4 cup bell pepper, sliced
- Optional: fresh basil, red pepper flakes
Instructions
-
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
-
Rice cauliflower in a food processor if using whole florets, or use pre-riced.
-
Microwave riced cauliflower for 4 minutes. Let cool, then wrap in a kitchen towel and squeeze out as much moisture as possible (this is critical for a crispy crust).
-
Mix squeezed cauliflower with egg, mozzarella, Parmesan, and Italian seasoning.
-
Spread mixture on the parchment paper into a 10-inch circle, about 1/4 inch thick.
-
Bake for 15 minutes until golden and set.
-
Top with tomato sauce, mozzarella, tomato slices, and bell pepper.
-
Bake for another 10 minutes until cheese is bubbly and golden.
-
Garnish with fresh basil and red pepper flakes.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 18g |
| Carbs | 20g |
| Fat | 14g |
| Fiber | 5g |
Tips
- Squeezing moisture from the cauliflower is the most important step — don’t skip it.
- Try different toppings: mushrooms, olives, spinach, or grilled chicken.
- Make the crust ahead and freeze it (without toppings) for up to 1 month.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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