Cauliflower Pizza: Nutrients, Benefits, And A Healthy Recipe

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Nutrition

Evidence BasedIs Cauliflower Pizza Healthy? Here’s What a Dietitian Says

Medically reviewed by Imashi Fernando, MS, RDN, CDCES — Written by Molly Knudsen, MS, RDN on March 8, 2022

Nutrients
Comparison
Diabetes effects
Weight loss
Recipe
Bottom line

Though cauliflower crust isn’t inherently healthier than traditional crust, it tends to be higher in protein and fiber. It’s also higher in fat and cholesterol. Cauliflower pizza crust can fit gluten-free, diabetes-friendly, low carb, or weight loss diets.

cauliflower crust pizza with healthy toppings — Nadine Greeff/Stocksy United

Cauliflower has recently skyrocketed in popularity since it can be used to lower the carb and calorie content of many traditionally high carb foods, such as pizza.

To turn cauliflower into a pizza crust, it’s chopped into florets and pulsed in a food processor until fine and grainy. Then, it’s steamed and drained of any extra liquid and combined with ingredients like eggs, cheese, and spices to create a doughy texture.

There’s no shortage of cauliflower crust recipes you can make at home. Plenty of ready-made options exist as well.

Still, you may wonder whether cauliflower pizza crust is healthier than traditional crust.

This article dives into the nutritional makeup of cauliflower pizza crust, comparing it with other crusts and examining its potential benefits and downsides.

Cauliflower pizza crust nutrition facts

The nutritional value of cauliflower pizza crust may vary depending on the ingredients used, though cauliflower — or cauliflower purée — is often the main ingredient.

The table below compares the nutrients in 1/3 of a crust (56 grams) of two commercial cauliflower crusts to 1 cup (107 grams) of raw cauliflower (1, 2, 3).

Whole Foods cauliflower pizza crust	KBosh Foods cauliflower pizza crust	Raw cauliflower
Calories	110	93	27
Fat	4 grams	7 grams	0.3 grams
Cholesterol	10 mg	70 mg	0 mg
Sodium	105 mg	140 mg	32 mg
Carbs	14 grams	2 grams	5 grams
Fiber	1 gram	2 grams	2 grams
Total sugar	1 gram	0 grams	2 grams
Protein	6 grams	7 grams	2 grams
Main ingredients	cauliflower purée, chickpea flour, mozzarella cheese	cauliflower, mozzarella cheese, egg	n/a

As you can see, cauliflower crust contains a fair amount of protein. Its fat and carb counts may differ widely among brands, so be sure to read the nutrient label before choosing a product.

The ingredients added to make cauliflower doughy means that it has far more calories, fat, sodium, and carbs than raw cauliflower.

Plant compounds

Cauliflower itself is rich in several plant compounds and antioxidants that may decrease inflammation in your body and even reduce your risk of certain cancers (4, 5).

Plus, studies associate intake of cruciferous vegetables, including cauliflower, with a lower risk of death due to all causes (6, 7).

Is cauliflower pizza gluten-free?

Cauliflower is naturally gluten-free.

However, cauliflower pizza crusts aren’t necessarily gluten-free. Some brands may add flours or starches to support the overall texture of the crust.

It’s always best to check for a gluten-free label or read the ingredients list, especially if you have a gluten-related condition.

Summary
Cauliflower pizza crust contains a moderate amount of protein and may boast certain antioxidants from raw cauliflower. It’s not necessarily gluten-free, so be sure to read the label if you avoid gluten.

Cauliflower pizza crust vs. standard crusts: Which one’s healthiest?

The chart below compares 1/3 of a crust (56 grams) of cauliflower, whole wheat, and standard crust made with refined flour (2, 8, 9).

Cauliflower crust (KBosh Foods)	Whole wheat crust (Target)	Standard (refined flour) crust (Walmart)
Calories	93	110	146
Fat	7 grams	1 gram	2 grams
Cholesterol	70 mg	0 mg	0 mg
Sodium	140 mg	190 mg	309 mg
Total carbs	2 grams	12 grams	27 grams
Fiber	2 grams	2 grams	0 grams
Total sugar	0 grams	0 grams	4 grams
Protein	7 grams	4 grams	3.5 grams

As you can see, the cauliflower crust and whole wheat dough have fewer calories and carbs, as well as more fiber and protein, than traditional crusts. They also offer fewer net carbs — or total carbs minus fiber — which may be important if you follow the keto diet (10, 11, 12).

Of the three, cauliflower crust offers the most protein and the fewest carbs.

Yet, it may be higher in fat and cholesterol than wheat alternatives due to its added eggs and cheese. These ingredients also mean that many cauliflower crusts aren’t vegan.

Both cauliflower and whole wheat crusts offer several benefits over traditional pizza crusts made with refined flour, as these typically have added sugar, very little protein, and little to no fiber.

No matter which crust you choose, the portion size, sauce, and toppings all influence how healthy your final meal will be.

Summary
Cauliflower and whole wheat pizza crusts are higher in fiber and protein and lower in carbs and calories than traditional crust. Still, cauliflower crust is higher in fat.

Is cauliflower pizza good for people with diabetes?

Due to its low net carbs, cauliflower pizza crust is said to be good for people with diabetes.

That’s because low carb diets have been shown to support stable blood sugar levels in people with diabetes. Reducing your carb intake may prevent your blood sugar from getting too high in the first place and improve your body’s ability to respond to insulin (13, 14, 15).

The Centers for Disease Control and Prevention (CDC) recommends that people with diabetes get about 50% of their daily calories from carbs (16, 17).

Depending on the brand and ingredients, cauliflower crust may provide up to 13 times fewer carbs than traditional crust.

All the same, pizza made with any crust can fit a diabetes diet. Portion size, toppings, and sides like salads, soda, or veggies all affect blood sugar and should be considered if you have diabetes.

Summary
Cauliflower pizza crust is a diabetes-friendly choice because it’s lower in carbs than traditional crusts. Still, be sure to keep toppings and serving sizes in mind.

Is cauliflower pizza good for weight loss?

Cauliflower pizza may support weight loss, but it depends on how much you eat and how you prepare it.

One of the most important steps for weight loss is creating a calorie deficit by eating fewer calories than you burn. Nutrient-dense foods, which are high in nutrients but low in calories, may support such a deficit (18).

While cauliflower is considered nutrient dense, eggs and cheese added to cauliflower crust raise its calorie and fat content significantly. Plus, toppings like cheese, sausage, pepperoni, bacon, barbecue sauce, and ranch are also high in calories.

Still, the fiber and protein in cauliflower crust may support weight loss because each of these nutrients boosts fullness, which may naturally help lower your calorie intake (19, 20).

To tailor your cauliflower crust pizza toward weight loss, try the following steps.

Be mindful of serving size.
Use unsweetened (or even homemade) pizza sauce and avoid cream-based sauces like alfredo.
Use smaller portions of cheese — 1 ounce (28 grams) of mozzarella cheese is 80 calories — or low fat options (21).
Opt for low calorie toppings like sliced tomatoes, basil, peppers, mushrooms, or arugula.
Add a source of lean protein, such as chicken or ground turkey, as a topping or side.

Summary
With appropriate portion sizes and toppings, cauliflower pizza may aid in weight loss.

How to build a healthy cauliflower pizza

To build a healthy cauliflower pizza, focus on high fiber, high protein toppings to keep you full. Avoid calorie-rich toppings like extra cheese and processed meat.

Recipe using store-bought crust

Buy a cauliflower pizza crust that has cauliflower listed as the main ingredient to maximize fiber and nutrient intake.
Top this crust with unsweetened or lightly sweetened pizza sauce.
Sprinkle a thin layer of cheese, if desired.
Add vegetables of choice, such as bell pepper, mushrooms, asparagus, and onions.
Add your favorite lean protein, such as chicken, ground turkey, or soy chorizo.
Bake for 12–15 minutes at 400°F (205°C), or follow the instructions on the crust package.
Cut into slices and eat with a side salad.

If you’re trying to limit your carb intake, be sure to check the nutrient panel on your crust.

You can also make homemade cauliflower crust in a food processor using fresh cauliflower, cheese, eggs, and spices. Plenty of recipes are available online.

Summary
To turn cauliflower pizza into a healthy meal, be mindful of crust ingredients, sauce, toppings, and sides.

The bottom line

Cauliflower pizza crust can fit gluten-free, diabetes-friendly, low carb, or weight loss diets. Still, toppings, serving sizes, and sides go a long way toward determining the overall health effects of pizza.

Though cauliflower crust isn’t inherently healthier than traditional crust, it tends to be higher in protein and fiber — though it’s also higher in fat and cholesterol. Depending on your dietary restrictions, you can simply choose whichever pizza crust you enjoy most.

You can easily modify cauliflower pizza to fit a diet high in whole foods — such as fruits, vegetables, and whole grains — and low in highly processed foods (22).

Just one thing

Try this today: If you don’t like the taste of cauliflower crust, don’t choose it just because you think it’s healthier. Whole wheat, thin crust is also a good low cal, low carb option.

How we reviewed this article:

History

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Imashi Fernando, MS, RDN, CDCES — Written by Molly Knudsen, MS, RDN on March 8, 2022

Cauliflower Pizza: Nutrients, Benefits, And A Healthy Recipe

Nutrition

Nutrition

Cauliflower pizza crust nutrition facts

Plant compounds

Is cauliflower pizza gluten-free?

Cauliflower pizza crust vs. standard crusts: Which one’s healthiest?

Is cauliflower pizza good for people with diabetes?

Is cauliflower pizza good for weight loss?

How to build a healthy cauliflower pizza

Recipe using store-bought crust

The bottom line

Just one thing

How we reviewed this article:

Evidence Based

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