3.8
5 ratings

Healthy Pizza

This isn't like a standard pizza crust, but it’s a great option if you are looking to cut out carbohydrates or looking for a gluten-free pizza. Top it with a low-sodium based sauce along with small amounts of low-fat cheese and a large amount of vegetables.  Skip the fatty sausage and pepperoni and opt for lean chicken instead.

Ingredients

For the crust

  • 1 head cauliflower
  • 1/4 Cup grated reduced-fat mozzarella cheese
  • 1/4 Cup grated Parmesan cheese
  • 1/2 Teaspoon dried basil
  • 1/2 Teaspoon dried oregano
  • 1/2 Teaspoon garlic powder
  • 1/4 Teaspoon red pepper flakes
  • 1 egg

For the toppings

  • 1 14-ounce low-sodium pizza sauce
  • 4 Ounces grated reduced-fat cheddar cheese
  • 4 Ounces grated reduced-fat mozzarella cheese
  • 1 Ounce grated Parmesan cheese
  • 1 Teaspoon Italian seasoning

Directions

For the crust

Preheat oven with pizza stone to 450 degrees.

Wash and dry the cauliflower. Cut off the florets and grate on box grater to get fine pieces of cauliflower. Add florets to the bowl of a food processor and pulse until finely chopped. Place the cauliflower into a medium bowl and microwave 4 minutes. When cool enough to handle, add cauliflower to a linen towel and squeeze out the excess water. In a medium bowl, mix together the cheeses, basil, oregano, garlic powder, red pepper flakes, and egg. Using your hands, combine the cauliflower with the spice mixture until it is like dough.

On a large cutting board, place a large piece of parchment paper and spray with non-stick cooking oil. Once the dough is mixed together, use your hands to form the dough into a crust on your oiled parchment paper. Pat it down thoroughly until it is tightly formed together. Don’t make it too thick or thin.

For the toppings

Spread the sauce evenly onto the pizza (you may end up with extra sauce depending on how much sauce you like on your pizza). Place the cheese and Italian seasoning in a medium bowl and toss lightly.

Sprinkle the cheese mixture evenly over the crust. Bake 15 to18 minutes or until crust is golden brown and the cheese is melted, bubbly, and slightly golden.

Nutritional Facts
Servings6
Calories Per Serving400
Total Fat24g36%
Sugar4gN/A
Saturated12g60%
Cholesterol83mg28%
Protein23g45%
Carbs25g8%
Vitamin A173µg19%
Vitamin B121µg17%
Vitamin B60.3mg13.7%
Vitamin C44mg74%
Vitamin D0.4µg0.1%
Vitamin E1mg5%
Vitamin K24µg30%
Calcium523mg52%
Fiber3g14%
Folate (food)63µgN/A
Folate equivalent (total)106µg26%
Folic acid25µgN/A
Iron2mg14%
Magnesium45mg11%
Monounsaturated7gN/A
Niacin (B3)2mg10%
Phosphorus426mg61%
Polyunsaturated2gN/A
Potassium428mg12%
Riboflavin (B2)0.4mg25.7%
Sodium752mg31%
Thiamin (B1)0.2mg13.5%
Trans0.2gN/A
Zinc3mg18%