Healthy Pizza

Staff Writer
Healthy Pizza
Patricia Stagich

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.

6
Servings
400
Calories Per Serving
Deliver Ingredients

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.

Healthy Pizza Shopping Tip

Pressed for time on a busy weeknight, but don't want to settle for frozen pizza? Start with ready-made pizza crusts. You'll still be able to add your own sauce and fresh ingredients for a homemade taste.

Healthy Pizza Cooking Tip

If you're attempting to make your own dough, make sure to keep your work surface lightly dusted with flour, or the dough may stick.

Healthy Pizza Wine Pairing

Grenache, gamay, nero d'avola, pinotage, rosé; pinot gris/grigio with seafood pizza; albariño with white pizza.

Nutritional Facts

Total Fat
24g
36%
Sugar
4g
N/A
Saturated Fat
12g
60%
Cholesterol
83mg
28%
Protein
23g
45%
Carbs
25g
8%
Vitamin A
173µg
19%
Vitamin B12
1µg
17%
Vitamin B6
0.3mg
13.7%
Vitamin C
44mg
74%
Vitamin D
0.4µg
0.1%
Vitamin E
1mg
5%
Vitamin K
24µg
30%
Calcium
523mg
52%
Fiber
3g
14%
Folate (food)
63µg
N/A
Folate equivalent (total)
106µg
26%
Folic acid
25µg
N/A
Iron
2mg
14%
Magnesium
45mg
11%
Monounsaturated
7g
N/A
Niacin (B3)
2mg
10%
Phosphorus
426mg
61%
Polyunsaturated
2g
N/A
Potassium
428mg
12%
Riboflavin (B2)
0.4mg
25.7%
Sodium
752mg
31%
Thiamin (B1)
0.2mg
13.5%
Trans
0.2g
N/A
Zinc
3mg
18%

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