Cauliflower crust has become a popular alternative to traditional pizza crust in recent years, especially among those looking to reduce their carb intake. But is it really a tasty and satisfying option? Here we’ll take an in-depth look at the pros and cons of cauliflower pizza crust to help you decide if it’s worth a try.
What is cauliflower crust?
Cauliflower crust is made by pulsing cauliflower florets in a food processor until they resemble rice or couscous. Eggs and cheese are then added to the riced cauliflower to help bind it together. Some recipes also include almond flour or coconut flour to improve the texture.
The cauliflower mixture is then pressed into a pizza pan and baked until golden. Once cooled, it provides a sturdy, low-carb base for building a pizza. While traditional pizza crust is made from white flour, cauliflower crust typically has just a quarter of the carbs for a comparable portion.
Nutritional benefits
Here is a nutritional comparison of a 1/4 pizza crust made with cauliflower vs. white flour:
| Nutrition Facts | Cauliflower Crust | White Flour Crust |
|---|---|---|
| Calories | 75 | 100 |
| Fat | 2g | 1g |
| Protein | 6g | 3g |
| Carbs | 6g | 20g |
As you can see, cauliflower crust is significantly lower in carbs and calories compared to a standard white flour pizza crust. It also provides a bit more protein. For those monitoring their carb intake or trying to cut calories, cauliflower crust can be a useful substitute.
Gluten-free option
Cauliflower crust is naturally gluten-free, since it swapped out wheat flour for riced cauliflower. This makes it a good option for anyone following a gluten-free diet, whether for medical reasons or by choice.
There are some gluten-free pizza crusts made with a blend of alternate flours, but many still contain grains. Cauliflower crust avoids grains entirely.
High in fiber
Cauliflower is a good source of fiber, providing about 2 grams per cup. This means cauliflower crust can bump up the fiber content of pizza significantly. Fiber is important for digestive health and can help promote feelings of fullness.
Provides nutrients
Cauliflower is high in vitamin C, vitamin K, and folate. It also contains antioxidants and phytochemicals that may help reduce inflammation. So swapping out refined flour for cauliflower can add more nutrients to your pizza.
Taste and texture
When it comes to taste and texture, opinions are more mixed on cauliflower pizza crust. Some people find it’s a decent substitute, while others feel it’s lackluster compared to the real thing. Here are some of the common pros and cons:
Pros
- Has a tender, bread-like interior when baked
- Crisps up nicely around the edges
- Neutral flavor that doesn’t compete with pizza toppings
- Sturdy enough to pick up a slice
Cons
- More dense and dry than traditional crust
- Can have a crumbly, loose texture if not pressed together well
- Doesn’t deliver the same crispy, chewy texture
- Can taste a bit “egg-y” or overwhelming if cheese content is high
Many fans of cauliflower pizza crust say the secret is piling on flavorful toppings so the crust itself takes a backseat. Things like bold sauces, meats, veggies, and cheeses can help mask any off-putting texture.
How to make cauliflower pizza crust
While you can buy pre-made cauliflower pizza crusts in stores, making your own at home gives you control over the ingredients and texture. Here’s a basic recipe to try:
Ingredients
- 1 medium head cauliflower, riced (about 4 cups)
- 1 egg
- 1/2 cup shredded mozzarella
- 2 Tbsp Parmesan cheese
- 1/4 tsp garlic powder
- 1/4 tsp oregano
Instructions
- Pulse cauliflower florets in a food processor until they resemble rice or couscous.
- Transfer riced cauliflower to a microwave-safe bowl. Microwave for 5 minutes, stir, then microwave for another 3-5 minutes until very soft.
- Let cauliflower cool slightly. Then place in a clean dish towel and wring out as much liquid as possible.
- Transfer drained cauliflower to a bowl. Add remaining ingredients and stir until well combined.
- Press mixture into a round pizza pan or baking sheet lined with parchment. Bake at 400°F for 10 minutes. Broil 2-3 minutes until browned.
- Top baked crust with desired pizza toppings and bake another 5-10 minutes, until toppings are hot.
You can experiment with adding almond flour or extra egg to get the texture you prefer. Just keep in mind that the more binders you add, the higher the carb count will be.
Buying pre-made cauliflower pizza crust
If you don’t want to DIY, there are pre-made cauliflower pizza crusts you can buy to simplify the process. Some popular brands include:
Caulipower
This brand offers cauliflower crusts in three styles: original, thin, and high-protein. Their original crust has just 5g net carbs.
Cali’Flour Foods
These cauliflower crusts come in original, vegan, and plant-based options. They are free of grains, soy, nuts, and GMOs.
Real Good Foods
Their cauliflower pizza crust is grain-free, low-carb, and high in protein. It’s available in original and thin versions.
When buying pre-made, pay attention to the ingredient list and nutrition facts. Some products load up the crust with starches and thickeners, boosting the carb count. An authentic cauliflower crust should have cauliflower as the first ingredient.
Cost comparison
One downside of cauliflower crust is that it’s usually pricier than regular pizza crust. Here’s a cost comparison of making a basic cheese pizza with different crusts:
| Crust Type | Crust Cost | Total Pizza Cost |
|---|---|---|
| Store-bought cauliflower crust | $5 | $8 |
| Homemade cauliflower crust | $3 | $6 |
| White flour crust | $0.50 | $3.50 |
Cauliflower crust is 3-5 times more expensive than a basic from-scratch pizza dough. The convenience of store-bought will cost you even more. So while it has some benefits, keep cost in mind when budgeting.
Is cauliflower keto-friendly?
The keto diet emphasizes low carbs and high fat. With minimal carbs from the cauliflower and cheese binding ingredients, cauliflower pizza crust can fit into a keto diet when topped with fatty meats, oils, and limited veggies.
One quarter of a cheese-based cauliflower crust has around 6g net carbs. Pair it with low carb toppings like pepperoni, sausage, bacon and you’ll have a keto-approved meal.
Those doing lazy keto (not strictly tracking macros) will appreciate the carb reduction cauliflower crust provides over traditional pizza. But stricter keto followers will need to plan their daily carbs carefully when eating it.
Cauliflower crust for food allergies/intolerances
Here are some reasons cauliflower crust may appeal for certain food allergies and intolerances:
Gluten-free
Cauliflower crust is gluten-free, making it a smart swap for those with celiac disease or gluten intolerance.
Nut-free
Many pre-made cauliflower crusts avoid nuts as binding ingredients. This makes them safe for those with nut allergies.
Vegetarian/Vegan
For vegetarian or vegan cauliflower crust, simply swap out the eggs and cheese for plant-based binders like flax meal or chia seeds. Some store-bought crusts already accommodate plant-based diets.
Low-FODMAP
The low-FODMAP diet eliminates certain carbs that can trigger IBS symptoms. Cauliflower is low-FODMAP friendly, so crust made from it is less likely to cause GI distress.
Cauliflower crust vs. chicken crust
Along with cauliflower, shredded chicken is another popular low-carb pizza crust base. Here’s how the two options compare:
| Cauliflower Crust | Chicken Crust | |
|---|---|---|
| Carbs | 6g per serving | 0g per serving |
| Protein | 6g per serving | 12g per serving |
| Fat | Primarily from cheese | Can be higher depending on skin |
| Texture | Tender and bread-like | Heartier, meatier chew |
| Flavor | Mild, vegetable flavor | Chicken/savory flavor |
Chicken crust is lower carb and higher protein. But some people prefer the lighter texture and milder flavor of cauliflower. It comes down to personal taste preferences.
Should you make the switch?
Here are some things to consider when deciding if cauliflower pizza crust is worth a try:
Pros
- Lower in carbs and calories than regular crust
- Packs more nutrients than white flour
- Gluten-free and compatible with many diets
- Provides satisfaction of pizza night with a low-carb option
Cons
- More expensive than making your own dough
- Denser, drier texture than traditional crust
- Flavor and texture not for everyone
- Pre-made crusts can have off-putting ingredients if not carefully selected
Cauliflower crust is worth trying if you are mindful of carbs, follow a gluten-free diet, or simply want to sneak some veggies into pizza night. But taste and cost may be barriers for some. Approach with an open mind and top generously!
The final verdict on cauliflower pizza crust
Cauliflower pizza crust isn’t going to convert hardcore pizza purists. The texture can’t truly replicate traditional dough. However, as an option for low-carb, gluten-free, or vegetable-rich pizzas, it has merits.
If your priority is reducing carbs or calories while still enjoying pizza flavor, cauliflower crust achieves that goal. The more loaded the toppings, the less you’ll notice the crust’s shortcomings. Just don’t expect it to taste exactly like regular pizza.
Homemade crust gives you the healthiest ingredients, but has more effort. Store-bought cauliflower crusts offer convenience, though quality varies more. With the right mindset and toppings, cauliflower crust can be an acceptable substitute for all-out pizza night.