Cauliflower Pizza

April 4, 2016



Trust me when I say I was dubious. How could cauliflower be turned into anything that resembled a pizza and taste good.

Well it does and it's amazing  and with the added bonus of being healthy and delicious. It is now a regular on our midweek menu. The other great thing about this healthy and delicious meal is that the cauliflower 'dough' can be frozen and defrosted on call. Perfect for an easy Friday night dinner. I hope it becomes a regular in your household.



Pizza Base

2 cups of cooked, riced cauliflower

1/2 cup shredded mozzarella cheese

1/2 cup of parmesan

1 egg, beaten

1 tsp dried oregano or italian herbs

2 cloves of crushed garlic

1 tsp salt

Spray olive oil

Pizza sauce, shredded cheese and your choice of toppings*



Some of my favourite topping choices are:

ham, mushrooms, red onion, prosciutto, cherry tomatoes, feta, basil, and olives just to name a few.



  1. To "Rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. 

  2. Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes (some microwaves are more powerful than others, so you may need to reduce this cooking time). There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself.

  3. One large head should produce approximately 2-3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, frozen, or can be stored in the refrigerator for up to one week.

  4. Tip the cauliflower onto a clean dry tea towel and wring the cauliflower in the tea towel really tight to squeeze out any excess water. I like to leave it on the sink for an hour squeezing it and pressing it regularly to extract any excess moisture as it cools. The more moisture you extract the crispier the pizza, so don't skip this step. Check out the video on the left to see my tips on the best extraction.


  5. Preheat the oven to 190 degrees. Line a baking tray with baking paper.

  6. In a medium bowl, stir together two cups of the cooled cauliflower, egg, mozzarella and parmesan. Add oregano, crushed garlic and salt, stir. This is your dough mixture.

  7. Take a handful of the dough and squeeze together gently to form a ball. Put it on to the baking sheet, and using your hands, pat and press it to form 8cm pizza bases. Continue with the rest of the dough.

  8. Spray with spray oil and bake for 15 minutes or until golden.

  9. Remove from oven.

  10. Add pizza sauce, your choice of toppings and cheese. Place back in the oven for ten minutes or until cheese is melted how you like.


*Note that toppings need to be precooked since you are      only cooking for a few minutes.


Why I Love it

Healthy, crispy base, pick-it-up-with-your-fingers, tastes like all the flavours of pizza but a yummy alternative to the real thing.


Makes: 6 pizzas

Prep Time: 1 hour

Cooking Time: 1 hour

Wholesomeness: Healthy,  Midweek, Gluten Free

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