Heart-Healthy Cauliflower Crust Pizza
Indulge in a guilt-free slice of "Heart-Healthy Cauliflower Crust Pizza," a flavorful and nutritious twist on traditional pizza. This recipe swaps out heavy, carb-laden dough for a light yet satisfying cauliflower crust that’s rich in fiber and low in calories, making it perfect for weight-conscious and heart-healthy diets. Blended with grated Parmesan, shredded mozzarella, and Italian herbs, the crust bakes to perfection—crispy, golden, and bursting with savory aroma. Topped with vibrant cherry tomatoes, fresh basil, and colorful veggies like bell peppers and red onions over a layer of luscious low-sodium tomato sauce, this pizza delivers a medley of textures and wholesome flavors. With a prep and cook time of just 1 hour, this recipe creates a delicious, crowd-pleasing meal for four. Serve it as a nutrient-packed weeknight dinner or a fun, shareable treat for gatherings—satisfying cravings without compromising your health goals!
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Recipe Information
Ingredients
- 4 cups Cauliflower florets
- 1 large Egg
- 0.5 cup Parmesan cheese, grated
- 1 cup Mozzarella cheese, shredded, divided
- 1 teaspoon Dried Italian herbs
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup Tomato sauce (low-sodium)
- 0.25 cup Fresh basil leaves
- 0.5 cup Cherry tomatoes, halved
- 0.25 cup Red onion, thinly sliced
- 0.25 cup Bell pepper, thinly sliced
Instructions
Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
In a food processor, pulse the cauliflower florets until they resemble fine crumbs.
Transfer the cauliflower crumbs to a microwave-safe bowl, cover, and microwave for 5 minutes until soft. Let it cool slightly.
Place the cooked cauliflower in a clean kitchen towel or cheesecloth and squeeze out as much moisture as possible.
In a large bowl, combine the dried cauliflower, egg, grated parmesan cheese, 1/4 cup mozzarella cheese, Italian herbs, garlic powder, salt, and black pepper. Mix well to form a dough.
Spread the cauliflower mixture into a 10-inch round on the prepared baking sheet, pressing it into an even layer about 1/4-inch thick.
Bake the crust in the preheated oven for 20 minutes or until it is golden brown and firm.
Remove the crust from the oven and spread the tomato sauce evenly over the top, leaving a small border.
Sprinkle the remaining shredded mozzarella cheese over the sauce.
Top the pizza with fresh basil leaves, cherry tomatoes, red onion slices, and bell pepper slices.
Return the pizza to the oven and bake for an additional 10-15 minutes until the cheese is melted and bubbly.
Remove the pizza from the oven and let it cool for a few minutes before slicing.
Serve warm and enjoy your heart-healthy cauliflower crust pizza.
Nutrition Facts
Calories |
748 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.7 g | 57% | |
| Saturated Fat | 24.2 g | 121% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 2237 mg | 97% | |
| Total Carbohydrate | 39.4 g | 14% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 18.8 g | ||
| Protein | 61.1 g | 122% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 1402 mg | 108% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1840 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
