Cauliflower Pizza Crust: A Keto-Friendly Option?

Cauliflower pizza crust is a popular alternative to traditional pizza crusts, especially for those on a keto diet. Traditional pizza crusts are made with wheat flour, which is a big no-no for keto enthusiasts.

However, not all cauliflower crusts are keto-friendly. While cauliflower itself is a low-carb vegetable, some store-bought and restaurant-made cauliflower crusts can contain just as many carbs as traditional flour-based pizzas due to the addition of ingredients like rice flour, potato flour, corn starch, and sugar.

To ensure that your cauliflower pizza crust is keto-friendly, it is best to make it yourself using simple ingredients like eggs, cauliflower, cheese, and low-carb marinara sauce. By preparing your own crust, you can control the ingredients and create a delicious, crispy, and keto-compliant pizza.

Cauliflower Crusts: Are They Always Low-Carb?

Cauliflower pizza crusts are often touted as a healthy, low-carb alternative to traditional pizza. For those on a keto diet, this can be an enticing option to enjoy a usually forbidden food. But are all cauliflower crusts created equal?

The Benefits of Cauliflower

Cauliflower is a low-carb vegetable with only 3 grams of net carbs per 100-gram serving. It is also packed with vitamins and minerals and has anti-inflammatory properties. As such, it is an ideal base for a keto-friendly pizza crust.

Making Your Own Cauliflower Crust

The best way to ensure your cauliflower crust is truly low-carb is to make it yourself. This way, you know exactly what ingredients are going into your crust. A basic cauliflower crust can be made with just cauliflower, egg, and cheese. It is important to remove as much moisture from the cauliflower as possible to ensure a crisp crust. You can also add various herbs and seasonings to boost the flavor.

Store-Bought Cauliflower Crusts

While convenient, store-bought cauliflower crusts are often not as low-carb as they seem. Many contain fillers such as corn starch, corn flour, potato starch, chickpea flour, and tapioca starch, which are gluten-free but not low-carb. Some cauliflower crusts have been found to contain as many carbs as a traditional flour-based pizza crust!

How to Choose a Low-Carb Cauliflower Crust

When purchasing a store-bought cauliflower crust, it is essential to read the ingredient list and nutrition facts. Look out for the fillers mentioned above and choose a product that is specifically marketed as keto-friendly. Some brands that offer low-carb cauliflower crusts include Cauli'flour Foods, Realgood Foods, and Sooo Ketolicious.

While cauliflower is a low-carb vegetable, not all cauliflower crusts are created equal. To ensure your crust is truly low-carb, making it yourself is the best option. If purchasing a store-bought crust, be sure to read the label carefully and choose a product that is keto-friendly. With the right cauliflower crust, you can enjoy pizza while staying on track with your keto diet.

Making Your Own Keto-Friendly Cauliflower Crust

Cauliflower pizza crust is a delicious, gluten-free, and keto-friendly alternative to traditional pizza bases. The key to a good cauliflower crust is ensuring that it is dry and free from excess moisture. Here is a step-by-step guide to making your own keto-friendly cauliflower pizza crust:

Ingredients:

• Cauliflower (fresh, frozen, or riced)
• Egg
• Cheese (mozzarella, parmesan, or a mix of both)
• Seasonings (Italian seasoning, garlic powder, garlic salt, etc.)
• Salt and pepper (to taste)

Optional Toppings:

• Sauce (tomato, pesto, alfredo, etc.)
• Meat (pepperoni, chicken, bacon, sausage, etc.)
• Vegetables (mushrooms, spinach, leeks, peppers, etc.)
• Cheese (extra mozzarella, cheddar, etc.)

Method:

• Preheat your oven to between 400°F and 450°F.
• Prepare the cauliflower by chopping it into small florets or using pre-made cauliflower rice.
• Microwave or cook the cauliflower until tender, and then pulse it in a food processor until it resembles rice.
• Remove as much moisture as possible from the cauliflower by using paper towels, cheesecloth, or a nut milk bag to squeeze out the excess water.
• Combine the cauliflower with the egg, cheese, and seasonings. Mix well to form a dough.
• Line a baking sheet or pizza pan with parchment paper. Spread the dough onto the pan and shape it into your desired crust size and thickness.
• Bake the crust for 15-25 minutes, or until golden and firm.
• Remove the crust from the oven and add your desired toppings.
• Return the pizza to the oven and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly.
• Allow the pizza to cool slightly, then slice and serve.

Tips for Success:

• Ensure your cauliflower is as dry as possible to prevent a soggy crust.
• Use a combination of mozzarella and parmesan cheese for the best flavour and texture.
• Add extra toppings to make the pizza more filling and indulgent.
• Get creative with your toppings and experiment with different flavour combinations.
• If you want a crispier crust, bake it on a pizza stone instead of a baking sheet.
• You can make multiple small pizzas instead of one large pizza for a denser crust.
• You can freeze any leftover crust or pizza for future use.

How to Get a Crisp Crust

The secret to a great cauliflower pizza crust is to get it crispy. Here are some tips to achieve that:

Dry Out the Cauliflower

Cauliflower has a high moisture content, so it is important to remove as much moisture as possible before forming the crust. This can be done by microwaving, roasting, or squeezing the cauliflower with a cheesecloth or paper towels.

Bake it Until Golden Brown

Don't be afraid to bake the crust until it is deep golden brown with dark edges. This will give the crust the best flavor and texture. It is important to line the pan with parchment paper to ensure the crust gets crispy and doesn't stick.

Don't Add Too Many Toppings

This crust is not as sturdy as a traditional crust, so adding too many toppings can make it soggy and floppy. Add your toppings sparingly and be careful not to overload the crust.

Flip the Crust

For a crispier crust, you can try flipping it halfway through baking. Place a piece of parchment paper on top of the half-baked dough and a large plate on top of that. Then, flip the "sandwich" and slide the crust back onto the baking sheet.

Freeze and Bake Again

If you want to make the crust ahead of time, you can freeze it and then bake it again before adding toppings. This will help to remove any remaining moisture and make the crust crispier.

Squeeze More Than You Think

When squeezing the moisture out of the cauliflower, be sure to really get out as much as possible. This will help ensure a crispier crust. The cauliflower should be pretty dry after squeezing.

Vegan Cauliflower Crusts

Overview

Vegan cauliflower pizza crusts are a tasty, gluten-free alternative to traditional pizza bases. They are also a great way to get an extra serving of veggies into your meal. The crusts are made with just a handful of all-natural ingredients and are entirely vegan, gluten-free, and grain-free. The process is a little labour-intensive, but the end result is a delicious, crispy, and tender pizza base.

Ingredients

The crusts require 9 basic ingredients: cauliflower rice, flaxseed meal, water, vegan parmesan cheese, dried oregano, dried basil, garlic, cornstarch, and cornmeal. You will also need your choice of pizza sauce and toppings.

Method

First, make the cauliflower rice by grating a medium-large head of cauliflower. Then, lightly boil the rice and squeeze out as much excess liquid as possible. This creates the "dough" base. Next, add herbs and spices, vegan parmesan cheese for flavour, and a flax egg for binding. You can then pat the dough into a crust and bake.

Once the crust is made, choose your sauce and toppings. Cooked and fresh toppings work well. For a sturdier pizza, it is best to sauté fresh vegetables before adding them to the pizza.

Tips

It is important to remove as much moisture as possible from the cauliflower rice to ensure the crust is dry and crispy. You can also make a larger batch and freeze the crusts for quick low-carb pizza nights!

Vegan cauliflower pizza crusts are a tasty, healthy alternative to traditional pizza bases and are a fun way to switch up your pizza nights!

Where to Buy Cauliflower Crusts

Cauliflower pizza crusts are available at a variety of retailers, including Walmart and other supermarkets. You can also buy them online from websites such as eatcaulipower.com.

If you're looking to make your own cauliflower pizza crusts, you can find the necessary ingredients at most grocery stores. Cauliflower, of course, is the key ingredient, and you'll need about 1.5 pounds of cauliflower florets for a pizza crust. You can buy it fresh, frozen, or pre-riced. Other ingredients typically include cheese (mozzarella, parmesan, goat cheese), eggs, and Italian seasoning.

If you're looking for a more detailed guide on making your own cauliflower pizza crust, there are many recipes available online with step-by-step instructions.

Frequently asked questions