Pizza is a delicious and popular food, but it can be high in carbohydrates from the dough crust. For people on low-carb or ketogenic diets, pizza crust made with cauliflower is a great option to reduce the carb content while still enjoying the classic pizza flavors. In this article, we will look at how many total carbs and net carbs are in a 10 inch cauliflower pizza crust.
What is Cauliflower Pizza Crust?
Cauliflower pizza crust is a gluten-free, low-carb alternative to traditional pizza crust made from wheat flour. Instead of dough, the crust is made by pulsing cauliflower florets in a food processor until they form a rice-like consistency. Eggs, cheese, and seasonings are then added to this “cauliflower rice” to create a dough that can be pressed into a pizza pan and baked. The end result is a crispy, sturdy crust with a slightly nutty cauliflower flavor.
Using cauliflower instead of regular flour to create the pizza crust means a dramatic reduction in net carbohydrates. There are only about 5 grams of net carbs in one cup of riced raw cauliflower, compared to over 30 grams of net carbs in one cup of all-purpose flour. This makes cauliflower crust a great option for low-carb diets like the ketogenic diet, as well as for people with diabetes who need to monitor their blood sugar levels.
Store-bought cauliflower pizza crusts can be found in most grocery stores these days in the specialty diet or frozen food sections. But many people also enjoy making their own homemade cauliflower pizza crust recipes, as this allows for customizing ingredients and getting that fresh, baked flavor right out of the oven.
Calculating Carbs in Cauliflower Crust
When determining the carb content of any food, it’s important to look at the total carbohydrates as well as the net carbs. Here are definitions of these terms:
- Total carbs: This number reflects all of the carbohydrate content, including fiber, sugars, and starch.
- Fiber: A type of carbohydrate that our bodies cannot digest.
- Net carbs: Total carbs minus fiber. The net carbs represent the carbs that actually impact blood sugar levels.
The fiber content gets subtracted from the total carbs because it passes through our bodies undigested. For example, if a food contains 15g total carbs and 5g of fiber per serving, the net carbs would be 10g.
Understanding net carbs is key for low-carb diets, since fiber does not spike blood sugar. When determining how a food fits into a carbohydrate-controlled diet, it’s the net carbs that matter most.
Nutrition Info for Cauliflower Pizza Crust
Now let’s take a look at the nutrition information for a 10 inch cauliflower pizza crust and calculate those important carb numbers.
The exact nutrition will vary a bit between different brands and homemade recipes. But most cauliflower crusts have a similar nutritional profile. Here are the averages for a 10 inch cauliflower pizza crust:
| Nutrition Facts | Amount |
|---|---|
| Calories | 150 |
| Fat | 5g |
| Saturated Fat | 2g |
| Sodium | 430mg |
| Potassium | 260mg |
| Total Carbohydrates | 10g |
| Fiber | 4g |
| Sugar | 3g |
| Protein | 12g |
Looking at these nutrition facts, we can see that a 10 inch cauliflower crust contains:
- 10g total carbohydrates
- 4g fiber
So to calculate the net carbs, we simply subtract the fiber from the total carbs:
Total carbs: 10g
– Fiber: 4g
= Net carbs: 6g
Therefore, the total net carbohydrates in a 10 inch cauliflower pizza crust is approximately 6 grams.
How Many Net Carbs Per Slice?
A 10 inch pizza is typically cut into 6 slices. To determine the net carbs per slice, we simply divide the total net carbs by 6:
Total net carbs: 6g
Slices: 6
6g / 6 slices = 1g net carb per slice
This is a tiny fraction of the carbs you would get in a traditional wheat crust pizza slice! A thin crust slice can easily have 30g net carbs or more per slice from the dough alone.
Benefits of Low-Carb Cauliflower Pizza Crust
Eating cauliflower crust instead of regular pizza dough provides several benefits:
- Fewer carbs – A huge reduction in net carbs compared to wheat crust, allowing you to fit pizza into a low-carb meal plan.
- More nutrients – Cauliflower bakes up into a crust with more fiber, vitamins, and minerals than refined flour.
- Lower calorie – About 1/3 fewer calories than the average slice of plain cheese pizza with flour crust.
- Plant-based – The cauliflower base is suitable for vegetarian and vegan diets.
- Gluten-free – The crust is made without any gluten-containing grains.
- Customizable – Homemade cauliflower pizza allows you to control the ingredients and flavors.
For people monitoring their blood sugar and carbohydrate intake, the very low carb count of cauliflower crust makes it possible to still enjoy delicious pizza. The vegetable-based crust is also more natural and nutrient-dense than a refined wheat crust.
Tips for Making Cauliflower Pizza Crust
Here are some helpful tips for making tasty low-carb cauliflower pizza crust at home:
- Use fresh cauliflower florets, not frozen. Frozen cauliflower contains extra moisture that can make the crust soggy.
- Rice the cauliflower finely in a food processor for the best texture.
- Let the riced cauliflower drain well over a towel to remove excess moisture before adding other ingredients.
- Add egg, cheese, herbs and seasonings to help the cauliflower bind together and add flavor.
- Bake the crust before adding toppings for an extra crispy pizza that won’t get soggy.
- Brush olive oil or sauce on the pre-baked crust to prevent the toppings from making it soggy.
- Choose low-moisture toppings like chicken, veggies, cheese or pepperoni to keep the crust crispy.
Experiment with different ingredient combinations and baking methods to find your perfect cauliflower pizza crust recipe. The very low net carbs make it an ideal healthy swap for traditional pizza.
Low-Carb Cauliflower Pizza Crust Recipes
Here are some delicious recipes to try making your own low-carb cauliflower pizza crust at home:
Simple Cauliflower Pizza Crust
This basic recipe only uses cauliflower, egg, and Italian seasoning for a quick and easy crust.
- 1 head cauliflower, riced (about 4 cups)
- 1 large egg
- 2 tbsp Italian seasoning
- 1/4 tsp sea salt
- 1/4 cup shredded mozzarella (optional)
- Preheat oven to 400°F. Line a pizza pan or baking sheet with parchment.
- Place riced cauliflower in a microwavable bowl. Microwave 3-4 minutes until very soft.
- Transfer cauliflower to a towel and wring out as much moisture as possible.
- Return cauliflower to the bowl and stir in egg, seasoning, salt, and cheese if using.
- Press mixture evenly into prepared pan. Bake 18-20 minutes until lightly browned.
- Remove crust from oven. Top with desired sauces and toppings before baking another 5-10 minutes.
3-Ingredient Cauliflower Pizza Crust
For an even simpler recipe, this one only uses riced cauliflower, an egg, and cheese.
- 4 cups riced cauliflower
- 1 egg
- 1/2 cup shredded mozzarella
- Microwave riced cauliflower for 3-4 minutes until very soft. Drain excess moisture.
- Mix in egg and cheese. Shape into a crust on a parchment-lined baking sheet or pizza pan.
- Bake at 425°F for 15 minutes. Flip crust and bake 5 more minutes.
- Add desired toppings and bake another 5-10 minutes until cheese melts.
Cauliflower Pizza Crust with Almond Flour
For a sturdier texture, adding some almond flour helps bind the ingredients together.
- 3 cups riced cauliflower
- 1 cup almond flour
- 2 eggs, beaten
- 1/2 cup shredded mozzarella
- 2 tsp Italian seasoning
- Microwave riced cauliflower for 3 minutes until softened. Drain excess liquid.
- In a bowl, combine cauliflower, almond flour, eggs, cheese, and seasoning. Mix thoroughly.
- Press into a parchment-lined pizza pan, building up edges.Bake at 400°F for 20 minutes.
- Allow crust to cool slightly. Top with desired sauces and toppings before baking again.
Finding the Best Store-Bought Cauliflower Pizza Crust
While homemade can’t be beat for freshness, there are some good store-bought options for cauliflower pizza crust as well. Here are some things to look for when purchasing pre-made frozen cauliflower crusts:
- Verify the first ingredient listed is cauliflower – this ensures it’s primarily made from cauliflower, not fillers.
- Check for added starches or flours – some brands add tapioca starch or wheat flour, increasing the carbs.
- Aim for at least 2g of fiber per serving – higher fiber indicates more cauliflower.
- Look for fewer than 5g net carbs per serving.
- Select gluten-free if needed.
- Avoid crusts with a long list of additives or stabilizers.
Some top brands that meet the above low-carb criteria include Cali’Flour Foods, Caulipower, and Real Good Foods.
Cauliflower Pizza Crust FAQs
Here are answers to some frequently asked questions about cauliflower pizza crust:
Does cauliflower pizza crust taste like regular pizza crust?
It tastes very similar, with a crispy, bread-like texture on the outside and softer interior. The cauliflower adds a mild veggie flavor. With all the cheese and toppings, you hardly notice a difference from wheat crust.
Is cauliflower pizza crust gluten-free?
Yes, since it’s made from cauliflower instead of wheat or other gluten grains, cauliflower crust is naturally gluten-free.
Is cauliflower pizza crust Keto?
With only 5-6g net carbs for a 10 inch crust, or 1g per slice, cauliflower pizza crust fits into a Keto low-carb, high-fat diet. It’s a great substitute for higher carb wheat crusts.
Do you have to bake cauliflower pizza crust before adding toppings?
It’s best to par-bake the crust for 10-15 minutes before adding toppings, to set the structure and prevent sogginess. Then add sauces and toppings and bake again until the cheese melts.
Can you make cauliflower pizza crust ahead of time?
Yes, you can prepare the raw crust in advance and store it in the refrigerator 1-2 days until ready to bake. Or bake the plain crust and then freeze it to use later.
Conclusion
Cauliflower pizza crust provides a delicious, low-carb alternative to traditional wheat-based crust. A 10 inch cauliflower crust contains just 6g net carbs total, or 1g per slice. Its mild vegetable flavor pairs perfectly with all your favorite pizza toppings.
Making your own cauliflower pizza dough at home lets you control the ingredients and customize the flavors. But convenient store-bought versions are widely available too. With so few net carbs, cauliflower crust makes it easy to enjoy all the taste of pizza on a low-carb diet.