Both keto crust and cauliflower crust are low-carb alternatives to traditional pizza crusts made with flour. The main differences between the two are the ingredients used and texture/taste.
Ingredients
Keto crust is typically made with almond flour or coconut flour as the main ingredient. It may also contain eggs, cheese, and/or psyllium husk powder to help bind it together. The almond or coconut flour provides structure and takes the place of regular wheat flour. Keto crust tends to be flatter and more cracker-like.
Cauliflower crust, on the other hand, uses riced or grated cauliflower as the main ingredient. Cauliflower naturally has a mild flavor and grain-like texture when processed into rice or small crumbs. Cauliflower crust recipes also usually include eggs and cheese to help hold the cauliflower together and add flavor. Some recipes may also incorporate small amounts of low-carb flours like almond flour.
Texture/Taste
Due to the different main ingredients, keto and cauliflower crusts have slightly different textures and flavors:
- Keto crust is denser, drier, and crumblier with a distinct nutty flavor from the almond or coconut flour.
- Cauliflower crust is lighter and not as dense. It has a mild cauliflower flavor.
Keto crust has a more cracker-like texture while cauliflower crust is softer and chewier when baked. Cauliflower crust also tends to mimic traditional pizza crust more closely in terms of taste and texture.
Nutrition
Both keto and cauliflower crust are lower in carbs than regular pizza crust. However, cauliflower crust tends to be a bit lower in carbs than keto crust.
Here is a nutrition comparison of 1/4 of a 12-inch pizza crust:
| Crust Type | Calories | Net Carbs |
|---|---|---|
| Keto Crust | 150 | 4g |
| Cauliflower Crust | 100 | 3g |
As you can see, cauliflower crust is a bit lower in both calories and net carbs compared to keto crust. The nutrition can vary based on specific recipes, but cauliflower crust generally provides a few less carbs.
Ease of Preparation
Keto crust is quicker and easier to make in most cases. You simply mix together the dry ingredients like almond flour, then add wet ingredients like egg and cheese. The dough is then pressed into a pizza pan and prebaked.
Cauliflower crust takes a bit more time since you first have to rice or finely grate a head of cauliflower. This can be done in a food processor or by hand. Once riced, the cauliflower is drained to remove excess moisture before being combined with eggs, cheese, and other ingredients. Cauliflower crust dough also needs to be pressed and prebaked just like keto crust.
Cost
Keto crust is generally more expensive to make than cauliflower crust. The almond flour or coconut flour needed to make keto crust can cost $5-10 for a bag. Cauliflower heads are relatively inexpensive in comparison at around $2-3 each.
Gluten-Free
Both keto and cauliflower crusts are naturally gluten-free. For those avoiding gluten, either crust is a good option.
Conclusion
In summary, the main differences between keto and cauliflower pizza crust come down to:
- Ingredients used – keto uses nut flours while cauliflower uses riced cauliflower
- Texture and taste – keto is denser and nuttier tasting while cauliflower is milder and chewier
- Nutrition – cauliflower crust is slightly lower in carbs and calories
- Ease of preparation – keto crust is quicker to make
- Cost – cauliflower crust is more budget friendly
When choosing between the two, consider your taste preferences, nutrition goals, and how much time you have to prepare. Those looking for a crust that closely mimics traditional pizza may prefer cauliflower crust. However, keto crust is a good option for a faster prep time and distinctive texture.