A Step by Step Guide To Making Healthy Cauliflower Crust Pizza

January 30, 2013

Pizza has become one of the most recognized comfort foods of our times. The proof is in the numbers. When I did a quick Google search these are the statistics I found. The average person eats about 46 slices of pizza or about 23 lbs of pizza a year! Mamma mia!! The numbers continue to rise. An average slice of cheese pizza is about 272 calories. How many of us just eat one slice?

Surprisingly, I’m writing to say keep the hot slices coming.

That’s right! I am not writing to motivate you to choose healthier food JUST a healthier version of your favorite comfort food. My wife has a gluten-allergy and we’re both sensitive to dairy and this STILL does not stop us from enjoying pizza.

We just have to be a little more creative and healthier in the type of pizza we eat. Here is a picture of our typical homemade pizza. Yummy, right?!

It’s cauliflower crust pizza!

Not only are you getting a more nutrient packed punch with every bite it’s much easier for your digestive system to break down and utilize. This whole food ingredient pizza will not only satisfy your quench but it will also leave you filling energized instead of lethargic like your typical pizza. One whole cauliflower is just 144 calories. Even after you add all your toppings…you could eat a whole cauliflower crust pizza versus one slice of cheese pizza and consume the same calories.

Here’s step by step directions so that you can enjoy your own cauliflower crust pizza. Feeds 2. 🙂


 1/2 cup of your favorite Pizza Sauce
1/2 cup of  Flaxseed- Great source of protein OR  add 1 Cup  Mozzarella Cheese
3 Cups Fresh Chopped Kale (can also use spinach)
6 Cups Chopped Cauliflower (whole large cauliflower)
2 Large Eggs
2 tsp. minced garlic
2 Bell Peppers Sliced
1/2 Cup Chopped Mushrooms

    Feel free to add whatever toppings you like! *We typically use goat cheese but didn’t have any on hand.


Preheat oven to 425. Chop cauliflower into small chunks. Place cauliflower into a microwave safe bowl and microwave for 6-8 minutes or until tender. Do not add water. The water from the cauliflower will naturally release. Next, place cauliflower into a food processor or mixer until cauliflower looks like rice.


Mix cauliflower, eggs, garlic, chopped kale, and your 1/2 cup of flaxseed. Spread mixture on a greased pizza stone or baking tray. Bake for 10 – 12 minutes or until golden brown.


Chop all your pizza toppings while you wait for your crust to cook. Once crust is golden brown, it’s time to layer up your pizza. Place pizza back in the oven for another 10 minutes. Usually, the middle of the crust does take longer to bake so poke the middle of the pizza with a fork to see if the middle is done.


Cut. Eat. Enjoy! Just so you know, cauliflower crust pizza is not as firm as regular pizza crust so be ready to eat with a fork instead of your hands. 🙂

Show/Hide Comments (6 comments)
  1. Brett

    Just made this…. awesome. Put LSA mix and did a mexi-pizza.

    • Todd Kuslikis

      Glad you liked it Brett!! LSA?

  2. Chuck

    Hi Todd,

    My wife and I are both very good cooks, and we eat pretty healthy. I decided to try to make your pizza tonight; when my wife first tried it, she wasn’t to crazy about it, but within 30 seconds, she loved it (women???)

    You weren’t kidding when you said you can’t pick it up, and you need a fork, BUT, it was delicious. If you think of it as a pizza, it was kind of weird, but it tasted great. I followed your directions, but added some grilled chicken on my 1/2, to get a little more protein.

    Thanks for the recipe, and your workouts.


    • Todd Kuslikis

      LOL! Yep, its definitely crumbly. Glad you guys like it! Did you check out our new post on Cauliflower for breakfast? Its really good too.

      Great idea on the chicken addition. Extra protein. Love it!

  3. Miko

    This looks yummy! I have decided to dive into carb-free eating for the lenten season… the first of the year is way to stressful to start something like that. My Mother (who is diabetic) and I are removing all whites, most carbs and processed foods from our nutrition plan.
    Thanks for a great looking pizza!

    • Todd Kuslikis

      Hi Miko,

      That is great that you are eliminating processed carbs and white foods. This will make a HUGE difference in your health. Keep me posted on how you and your mother are doing with it. Certainly is tough but worth it!!


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